Frittata is simply Italy’s take on an open-faced omelet — an elegant-sounding name for a dish that’s straightforward, versatile, and quick to make. Don’t be intimidated by the word; a frittata is one of the easiest egg-based recipes you can prepare, and it adapts well to whatever you have in the fridge.
This version is designed to be light and protein-rich: it uses all egg whites to reduce fat while keeping a satisfying texture. If you prefer, you can substitute whole eggs or a cholesterol-reduced alternative like Egg Beaters. I use a reduced-fat sharp cheddar for a burst of savory flavor without overpowering the delicate egg whites. The combination of sweet onions and fresh vegetables complements the mild egg base, creating a balanced, colorful dish.
Frittatas are great for any meal — breakfast, brunch, lunch, or a simple weeknight dinner. They’re quick to assemble and cook, and they’re ideal for Weight Watchers or other calorie-conscious plans because you can easily customize ingredients to fit your dietary needs. Use seasonal vegetables, leftover roasted veggies, or whatever you have on hand to keep this recipe fresh and economical.
This is a great Weight Watchers Easter Brunch Recipe idea!
Cheese, Onion, and Vegetable Egg White Frittata
This light and satisfying frittata works well as breakfast, brunch, or a light dinner. Fresh vegetables, sautéed onions, and reduced-fat sharp cheddar enhance protein-packed egg whites for a flavorful, low-calorie meal.
Ingredients
- 1 cup liquid egg whites
- 2 tbsp chopped onions
- 1/4 cup sliced vegetables of your choice (bell peppers, cherry tomatoes, spinach, mushrooms, etc.)
- 1/4 cup reduced-fat sharp cheddar cheese, shredded
- 1/2 tsp garlic powder
- 1/4 tsp paprika
- Salt & pepper to taste
Instructions
- Preheat the oven to 400°F (about 200°C). Lightly spray an 8-inch nonstick skillet with cooking spray or mist with olive oil, then place it over medium-high heat.
- In a medium bowl, whisk together the egg whites, shredded cheese, garlic powder, paprika, and a pinch of salt and pepper until evenly combined.
- Add the chopped onions to the preheated skillet and sauté for about 2 minutes, stirring occasionally, until they start to soften and become translucent.
- Reduce heat to medium. Pour the egg white mixture into the skillet, tilting to distribute evenly. Arrange the sliced vegetables on top of the eggs in a single layer so they cook through evenly.
- Cook on the stovetop just until the edges begin to set, about 2–3 minutes. Transfer the skillet to the preheated oven and bake until the egg whites are fully set and cooked through, about 3–4 minutes more. Keep a close eye to avoid overcooking — the frittata should be firm but still moist.
Preparation time: 5 minute(s)
Cooking time: 10 minute(s)
Diet type: Vegetarian
Diet tags: Low calorie, Reduced fat, Reduced carbohydrate, High protein
Number of servings (yield): 2
Culinary tradition: Italian
Calories: 114
Fat: 3g
Protein: 17g
Entire recipe makes 2 servings
Serving size is 1/2 of frittata
Each serving = 3 Smart Points/3 Points
PER SERVING: 136 calories; 2g fat; 1g saturated fat; 10g carbohydrate; 1g sugar; 19g protein; 3g fiber
Tips and Variations
- Vegetable swaps: Use spinach, kale, zucchini, mushrooms, or asparagus depending on what’s in season or what you prefer.
- Cheese options: Try reduced-fat feta, part-skim mozzarella, or a small amount of Parmesan for different flavor profiles.
- Add herbs: Fresh herbs like chives, parsley, or basil brighten the frittata when added just before serving.
- Make it ahead: Prepare the frittata, cool completely, and store in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or microwave for a quick meal.
- To serve: Pair with a simple green salad, whole-grain toast, or fruit for a balanced brunch or light dinner.