Egg White Frittata


This simple Egg White Frittata recipe is high in protein and loaded with bacon and veggies, making it the ultimate centerpiece for breakfast and brunch.

a slice of egg white frittata on a plate with a fork

If you’re looking for a healthy breakfast recipe or a show-stopping dish for brunch, then you need this Egg White Frittata recipe in your life! The base of this baked egg dish skips the egg yolks for protein-rich, low-calorie egg whites and cottage cheese instead. Fold in some bacon and fresh, vibrant vegetables, then bake until it’s fluffy and delicious!

And just like my asparagus frittata and crustless cauliflower quiche, you can serve this egg white frittata for any meal of the day - not just breakfast! Pack the slices for lunch and stay full for hours, or serve the whole frittata as an elegant, yet easy 30-minute weeknight dinner.

Recipe features

  • The base is made with egg whites and cottage cheese, making this a high-protein frittata.
  • The fluffy, creamy, and custard-like bites are sure to make everyone happy!
  • You can serve an egg white frittata for any meal of the day! It’s perfect for breakfast, is a protein-packed lunch, and makes for an elegant, yet easy weeknight dinner.


Egg whites - Making a frittata with egg whites instead of whole eggs means that the result will be extra light and spongy, high in protein (3 grams per 1 egg), and low in calories and cholesterol. You can use egg whites from a carton or separate the eggs yourself.

Bacon - Because who wouldn’t love crispy bacon in a frittata? You can omit the bacon to make a vegetarian frittata or replace it with any of the meats I listed in the FAQs below.

Vegetables - I made this recipe with sauteed shallots, cherry tomatoes, and baby spinach. For more filling ideas, head to the FAQs below.

Cottage cheese - If you couldn’t tell from my cottage cheese breakfast bowl, I LOVE finding new ways to eat cottage cheese with breakfast. The cottage cheese plays two roles in this frittata recipe: (1) It adds a ton of protein to the dish (11 grams per 100 grams) and (2) it gives the frittata its essential creamy, fluffy consistency. If cottage cheese isn’t for you, try using sour cream, crème fraîche, or full-fat Greek yogurt instead.

Step-by-step instructions

Step 1: Fry the bacon. Chop the bacon, then cook it in a large oven-safe skillet.

bacon cooking in a skillet

Step 2: Whisk the egg mixture. Whisk the egg whites, cottage cheese, garlic powder, salt, and pepper together in a medium bowl.

a bowl with egg whites, cottage cheese, and spices whisked together

Step 3: Cook the vegetables. Add the shallot and tomatoes to the skillet with the bacon. Cook until the tomatoes have softened, then add the spinach.

bacon and vegetables in a cast iron skillet

Step 4: Bake. Take the skillet off of the heat. Pour the whisked egg white mixture over the bacon and vegetables, then sprinkle the cheese on top. Bake the frittata until the edges are golden brown and the middle is no longer jiggly. Set it aside to cool, then slice and enjoy!

baked egg white frittata in a cast iron skillet

Tips and FAQs

  • You need a 10 to 12-inch cast iron skillet or an oven-safe non-stick skillet to bake the frittata.
  • If you don’t have an oven-safe skillet, cook the bacon and vegetables separately, then combine them with the whisked egg mixture in a greased 9-inch pie plate or small baking dish. Bake until the edges are set and the center is no longer jiggly. 
  • The frittata will puff up a bit when it’s baking in the oven but don’t worry! It will come back down once it’s out of the oven.
  • If you have extra egg yolks, you can use them in a chocolate caramel lava cake, homemade Caesar dressing, or pound cake.

What’s the difference between a quiche and a frittata?

A frittata is an Italian egg dish that’s similar to a French quiche recipe but has subtle differences. Both dishes are made with a whisked egg mixture filled with vegetables and/or meat. Quiche is baked in the oven (sometimes with a pie crust), whereas a frittata can be cooked on the stovetop, then flipped, and finished in the oven.

What else can you put in a frittata?

If you have vegetables or leftover cooked meats already in your fridge, feel free to use them in the filling here! Just remember that most raw vegetables and some meats (like bacon) need to be par-cooked ahead of time or else they’ll release moisture in the frittata (leaving you with soggy baked eggs - no thanks!).

Use these filling ideas to customize your egg white frittata:

  • More vegetables - Bell peppers, diced potatoes, kale, swiss chard, artichoke hearts, zucchini, sun-dried tomatoes, roasted cauliflower, broccoli, asparagus, leeks, green onions, or mushrooms.
  • Pre-cooked meat - Sauteed turkey sausage, chicken sausage, pancetta, prosciutto, ham, or diced chicken. Even vegan tempeh bacon would be delicious!
  • Cheese - In addition or instead of the crumbled feta/goat’s cheese, fold in shredded cheddar cheese, gouda, or parmesan.

How do you serve an egg white frittata?

This easy frittata recipe makes for a wonderful and high-protein breakfast or brunch you can serve with blueberry scones, roasted breakfast potatoes, or baked oatmeal. For lunch or dinner, pair each slice with a leafy green salad, balsamic brussels sprouts, and sauteed asparagus.


Refrigerator: Keep the leftover baked and cooled frittata or individual slices in an airtight container in the fridge for 3 to 4 days.

Freezer: The baked frittata also freezes well! You can freeze it for up to 3 months, then let it thaw in the fridge before reheating.

Reheating: Warm the leftovers in a 350ºF oven until heated through.

a slice of egg white frittata on a plate with a fork

More show-stopping breakfast recipes

If you made this recipe, be sure to leave a comment and star rating below. Thanks!

a slice of egg white frittata on a plate with a fork

Egg White Frittata

This simple Egg White Frittata recipe is high in protein and loaded with bacon and veggies, making it the ultimate centerpiece for breakfast and brunch.
Course Breakfast
Cuisine American
Diet Gluten Free
Keyword egg white frittata, frittata
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 6
Calories 105kcal
Author Erin


  • 3 slices of bacon chopped
  • 1 shallot diced
  • 1 cup cherry tomatoes halved
  • 1 cup baby spinach
  • 10 egg whites
  • ¼ cup cottage cheese
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • ½ teaspoon garlic powder
  • 2 tablespoon feta or goat cheese (optional)


  • Preheat the oven to 400 F.
  • Chop the bacon and cook it in a cast iron skillet for 3-4 minutes over medium heat.
  • Meanwhile, whisk the egg whites, cottage cheese, garlic powder, salt, and pepper together in a medium bowl; set aside.
  • Next, add the shallot and tomatoes to the skillet. Continue cooking for 3-4 minutes until the tomatoes have softened. Then, add the spinach and cook for an additional minute.
  • Remove the skillet from the heat and pour in the egg whites. Sprinkle the cheese overtop.
  • Bake in the oven for 20-25 minutes until egg whites are firmly set. Remove from the oven and slice when cooled.


*Calories are per serving and are an estimation.
*NOTE: frittata will puff up a bit in the oven but that’s ok – it’ll come back down once it’s out of the oven.


Serving: 1g | Calories: 105kcal | Carbohydrates: 3g | Protein: 9g | Fat: 6g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.01g | Cholesterol: 14mg | Sodium: 449mg | Potassium: 217mg | Fiber: 0.5g | Sugar: 2g | Vitamin A: 632IU | Vitamin C: 7mg | Calcium: 50mg | Iron: 1mg

The post Egg White Frittata appeared first on The Almond Eater.

Older Post Newer Post

Leave a Comment

Please note, comments must be approved before they are published