Enjoy a healthy egg white frittata for breakfast in just five minutes — fast, simple steps for a high-protein, low-calorie meal.
Eggs are my go-to breakfast. When eggs were briefly hard to find at the start of quarantine, I realized how much I rely on them — enough that we actually bought chickens (they won’t lay for a few months, but we’ll be ready!).
Egg whites are a particularly lean, protein-packed choice for mornings when something heavy feels wrong. One cup of egg whites has about 100 calories and roughly 20 grams of protein, making it a smart, satisfying start to the day.
Two items I use for a quick egg white frittata
- A mini cast iron skillet — mine is a small 5-inch cast iron, perfect for single servings.
- A toaster oven — compact and versatile, it’s ideal for small-batch roasting, baking, and quick meals like this frittata.
How I make this quick egg white frittata
Start by spraying the mini cast iron skillet with a light coating of cooking spray (butter-flavored spray works well if you like a little flavor and the frittata releases easily).
With a 5-inch pan I use 1/2 cup egg whites, or 1/2 cup plus one whole egg if I want a slightly larger portion. If your pan is bigger, increase the egg whites accordingly.
Chop and sauté your chosen vegetables briefly — about 2–3 minutes — just until they soften. This removes excess moisture and ensures the vegetables finish cooked once the eggs set.
Pour the egg whites into the prepared skillet and top with the sautéed vegetables. Place the skillet in a preheated toaster oven set to 350°F (bake) for about 4–5 minutes. Keep an eye on it — when the eggs begin to set, add a sprinkle of cheese if you like and let it finish for another minute until the egg whites are fully cooked and not runny.
That’s it — a tasty, healthy frittata in about five minutes.
5 Minute Healthy Egg White Frittata
Equipment
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Toaster Oven
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Mini cast iron skillet
Ingredients
- 1/2 cup egg whites
- 25 grams bell peppers, chopped optional
- 1 small mushroom optional
- 1 tablespoon cheddar cheese
Instructions
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Spray a small cast iron skillet with cooking spray.
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Preheat your oven or toaster oven to 350°F (bake).
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Chop veggies and sauté them until just softened, about 2–3 minutes.
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Pour egg whites into the skillet and top with the cooked veggies.
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Cook close to the heating element for 3–4 minutes, watching for the eggs to set.
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Add cheese if desired and finish until the egg whites are fully set and not runny.
Nutrition
That’s it — quick and simple. I’d love to hear what vegetables or toppings you prefer on your egg white frittata.
For more low-calorie, healthy recipes, follow the Pinterest page for this author.
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