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Healthy Egg White Frittata Meal Prep Recipe with Veggies and Cheese

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A light, fluffy, and protein-packed egg white frittata with sautéed veggies and cheese, perfect for quick meal prep and healthy eating.

Ingredients

Scale
  • 12 large egg whites (approx. 360 ml)
  • 2 cups mixed veggies (bell peppers, spinach, cherry tomatoes; fresh or frozen)
  • ½ medium onion, finely chopped
  • 2 cloves garlic, minced
  • ¾ cup shredded cheese (about 85 grams; feta or sharp cheddar)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • Pinch of dried herbs (optional; oregano or thyme)

Instructions

  1. Preheat your oven to 375°F (190°C).
  2. Heat olive oil in a non-stick skillet over medium heat. Add chopped onion and garlic, cooking 2-3 minutes until fragrant and translucent.
  3. Add bell peppers and other veggies, cooking about 5 minutes until slightly softened but still vibrant. Season lightly with salt and pepper. Remove from heat and let cool slightly.
  4. In a large mixing bowl, whisk the egg whites until combined and slightly frothy. Add a pinch of salt, pepper, and dried herbs if using.
  5. Gently fold the sautéed veggies and shredded cheese into the egg whites, being careful not to overmix.
  6. Lightly grease your baking dish with olive oil or non-stick spray. Pour the egg white mixture evenly into the dish and smooth the top with a spatula.
  7. Bake in the preheated oven for 20-25 minutes until the frittata puffs up and is set in the center. A toothpick inserted should come out clean.
  8. Let the frittata cool for 5 minutes before slicing into portions.

Notes

If edges brown too fast, loosely cover with foil midway through baking. Avoid opening the oven frequently to ensure a good rise. Use fresh or fully thawed egg whites to prevent excess moisture. Sauté veggies first to avoid sogginess. For dairy-free, omit cheese or use plant-based alternatives.

Nutrition

Keywords: egg white frittata, healthy breakfast, meal prep, low fat, high protein, veggies, cheese, easy recipe

Find it online: https://emmastirs.com/healthy-egg-white-frittata-meal-prep-recipe-with-veggies-and-cheese-easy-steps/