A Spicy Perspective

Egg White Frittata with Spinach and Peppers

Healthy Egg White Frittata – A fabulously easy gluten-free recipe that features baked egg whites with fresh peppers, spinach, and cheese. It’s a light yet satisfying dish that’s delicious to enjoy any time of day!

slice of egg white frittata on a plate with full baked dish in the background

Healthy Egg White Frittata with Spinach and Peppers

Breakfast, brunch, lunch, and dinner… A protein-rich and veggie-filled frittata is perfect whenever you need a quick, easy, and super satisfying one-pan meal!

We like to offer “healthy” recipes here, particularly after the holidays. However, we understand that the word healthy means a lot of different things to different people. Frittatas typically check a lot of nutritious boxes (comparatively), like our Wild Mushroom and Goat Cheese Frittata and Asparagus Sun-Dried Tomato Frittata. But both of these dishes include whole eggs, which can be a bit on the heavy side and tend to have more calories.

This version is lower in fat, high protein, low carb, vegetarian, gluten-free, and an all-around healthy Spinach and Peppers Egg White Frittata recipe. It can even be made dairy-free by swapping vegan cheese and butter!

It’s a simple scrumptious baked egg white dish that is easy to whip up in less than 30 minutes. And it is so satisfying, I promise that you won’t miss the egg yolks and extra fat at all!

top down view two plates with spinach and peppers frittata on plates, full baked dish and spatula off to the side

Ingredients You Need

  • Butterunsalted
  • Red bell pepperseeded and diced
  • Green onionschopped
  • Baby spinachfresh, not frozen
  • Egg whiteshere is a great idea for using those yolks
  • Italian seasoningstore bought or homemade
  • Garlic powderadds a zesty umami flavor
  • Feta cheesecrumbled
  • Pepper jack cheeseshredded
  • Salt and pepper
cast iron skillet with chopped red peppers and wilted spinach

How to Make a Frittata with Egg Whites

First, preheat the oven to 450°. Set out a 9-10 inch nonstick oven-safe skillet.

Set the skillet on the stovetop over medium heat.

Add the butter. Once melted, add in the diced red pepper and green onions. Salt and pepper liberally. This is the only time salt is added, other than cheese – so be generous!

Sauté and stir for 3 minutes. Then stir in the spinach and continue to sauté for a minute or so until the spinach wilts down.

Meanwhile, measure the egg whites into a large glass measuring cup/pitcher.

frothy egg white in a measuring glass

Add in the Italian seasoning and garlic powder.

frothy egg whites in a measuring glass with seasonings

Whisk until extremely frothy.

Get the Complete (Printable) Healthy Spinach and Peppers Egg White Frittata Recipe Below. Enjoy!

using a hand mixer to beat ingredients in the measuring glass until frothy

Once the spinach has wilted down, pour the egg white mixture into the skillet. Use a rubber spatula to push the egg whites around the bottom of the pan until they are mostly cooked through and just the top layer is liquid, about 5 minutes.

Then sprinkle the feta cheese and shredded pepper jack cheese over the top of the frittata.

cast iron unbaked frittata with cheese sprinkled on top

Place in the oven. Bake for 5 to 10 minutes until puffy and cooked through in the middle.

Sprinkle with some additional diced green onions, if you like.

How beautiful is that?

baked egg white and peppers frittata in a cast iron skillet

Shake the skillet a little to loosen the sides. Then slide it out of the pan onto a cutting board or plate.

baked egg white and veggies whole on a plate

Serving Suggestions

Cut into six wedges and serve warm. Serve homemade egg white frittata with Greek yogurt, hot sauce and/or salsa, or tomato chutney.

It’s delish to enjoy as a healthy breakfast, brunch, lunch, or dinner – or brinner! – with a green salad, roasted or grilled vegetables, or simply on its own. Because it has eggs, cheese, and veggies in every bite a frittata is basically a complete meal in one pan!

top down view baked egg white spinach and veggie frittata slices on two plates with full baked dish and spatula off to the side

Recipe Variations

  • Feel free to swap or add other veggies as you like! Sub red peppers with green, yellow or orange bell peppers. Add chopped onion or leeks. Other vegetables (and technically fruits) you can use are chopped zucchini, broccoli florets, sun dried tomatoes, halved cherry tomatoes, mushrooms, or even jalapeno for a spicy kick.
  • We love the combo of feta and pepper jack cheeses. However, you can include whatever cheeses you like! Swap the feta for parmesan, and the pepper jack with shredded cheddar or mozzarella.
  • This is a vegetarian recipe, but you can certainly add meat if you prefer. Start by cooking chopped bacon or crumbled sausage before adding the veggies to the skillet.
  • You can also make this a dairy free frittata dish. Simply swap the butter and cheeses for your favorite plant-based alternative.

How to Store Leftovers

Frittatas hold up pretty well to being refrigerated and reheated. But keep in mind that leafy veggies, like spinach, do tend to get a bit soft.

Let the egg white frittata cool completely and transfer to an airtight container. Or cover the cooled pan with a layer of plastic wrap or aluminum foil.

Keep in the fridge for up to 4-5 days. To reheat, bake in a 350 degree preheated oven for 10-15 minutes or microwave for one-minute bursts until warm throughout.

It can also be frozen! Wrap the cooled frittata in a layer of plastic wrap and then foil, and store in the freezer for up to 2 months. Bake from frozen in a 300 degree preheated oven for about 20 minutes.

single slice of low carb frittata with egg white and veggies

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5 from 3 votes
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Egg White Frittata with Spinach and Peppers

Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
A fabulously easy and healthy gluten-free recipe that features baked egg whites with fresh peppers, spinach, and cheese. It's a light yet satisfying dish that's delicious to enjoy anytime of day!
Servings: 6 servings

Ingredients

  • 1 tablespoon butter or plant-based butter
  • 1 small red bell pepper seeded and diced
  • ½ cup chopped green onions
  • 1 cup fresh baby spinach packed
  • 1 ½ cups egg whites
  • 1 teaspoon Italian seasoning
  • ½ teaspoon garlic powder
  • 2 tablespoons feta cheese crumbled
  • 3 tablespoons shredded pepper jack cheese
  • Salt and pepper

Instructions

  • Preheat the oven to 450°. Set out a 9-10 inch nonstick oven-safe skillet.
  • Set the skillet on the stovetop over medium heat. Add the butter. Once melted, add in the diced red pepper and green onions. Salt and pepper liberally. (This is the only time salt is added, other than cheese.) Sauté and stir for 3 minutes. Then stir in the spinach and continue to sauté until the spinach wilts down.
  • Meanwhile, measure the egg whites into a large glass measuring cup/pitcher. Add in the Italian seasoning and garlic powder. Whisk until extremely frothy.
  • Once the spinach has wilted down, pour the egg white mixture into the skillet. Use a rubber spatula to push the egg whites around the bottom of the pan until they are mostly cooked through and just the top layer is liquid, about 5 minutes.
  • Then sprinkle the feta cheese and shredded pepper jack cheese over the top of the frittata and place in the oven. Bake for 5 to 10 minutes until puffy and cooked through in the middle.
  • Shake the skillet a little to loosen the sides. Then slide out of the pan onto a cutting board. Cut into six wedges and serve warm.

Notes

Feel free to add in any vegetables you like.
For a dairy-free version, swap the butter and cheeses for a plant-based alternative.
Storage Suggestions:
Let the egg white frittata cool completely and transfer to an airtight container. Or cover the cooled pan with a layer of plastic wrap or aluminum foil.
Keep in the fridge for up to 4-5 days. To reheat, bake in a 350 degree preheated oven for 10-15 minutes or microwave for one-minute bursts until warm throughout.
It can also be frozen! Wrap the cooled frittata in a layer of plastic wrap and then foil, and store in the freezer for up to 2 months. Bake from frozen in a 300 degree preheated oven for about 20 minutes.

Nutrition

Serving: 1pc, Calories: 94kcal, Carbohydrates: 3g, Protein: 9g, Fat: 5g, Saturated Fat: 3g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 1g, Trans Fat: 1g, Cholesterol: 15mg, Sodium: 214mg, Potassium: 207mg, Fiber: 1g, Sugar: 2g, Vitamin A: 1299IU, Vitamin C: 28mg, Calcium: 88mg, Iron: 1mg
Course: Breakfast, Brunch, dinner, Lunch, Main, Main Course
Cuisine: American, vegetarian
Author: Sommer Collier

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3 comments on “Egg White Frittata with Spinach and Peppers”

  1. Such a great fritata recipe! My family loved it!

  2. Oh my goodness, this frittata is INCREDIBLE!! My new favorite breakfast recipe!! SO good.

  3. this frittata is amazing! and I love the sharpness from the feta cheese! tastes so good!