high-volume veggie egg whites (Printer-Friendly)

A protein-rich dish bursting with fresh vegetables, perfect for a healthy and satisfying brunch or meal.

# What You Need:

→ Vegetables

01 - 1 cup baby spinach, chopped
02 - 1 cup broccoli florets, finely chopped
03 - 1 cup red bell pepper, diced
04 - 1 cup zucchini, diced
05 - 1 small red onion, finely diced
06 - 1/2 cup cherry tomatoes, halved

→ Dairy & Protein

07 - 2 cups liquid egg whites
08 - 1/4 cup low-fat feta cheese, crumbled (optional)

→ Herbs & Seasonings

09 - 2 tablespoons fresh parsley, chopped
10 - 1 teaspoon dried oregano
11 - 1/2 teaspoon garlic powder
12 - 1/2 teaspoon black pepper
13 - 1/2 teaspoon salt
14 - 1 teaspoon olive oil or nonstick cooking spray

# Directions:

01 - Set oven temperature to 375°F and allow to fully preheat.
02 - Lightly coat a 9-inch oven-safe skillet with nonstick cooking spray or olive oil.
03 - Heat skillet over medium heat, add diced onion, bell pepper, and broccoli florets. Cook for 3 to 4 minutes until vegetables begin to soften.
04 - Introduce zucchini and spinach to the skillet. Continue cooking for 2 to 3 minutes until spinach wilts completely. Remove from heat.
05 - In a large mixing bowl, whisk together egg whites, garlic powder, oregano, black pepper, salt, and parsley until fully combined.
06 - Fold sautéed vegetables into the egg white mixture, stirring until evenly distributed.
07 - Pour the combined mixture evenly into the prepared oven-safe skillet or baking dish.
08 - Scatter halved cherry tomatoes and crumbled feta cheese across the surface if desired.
09 - Place skillet in preheated oven and bake for 20 to 25 minutes until the center is set and the top achieves a light golden color.
10 - Remove from oven and allow to cool for 5 minutes before slicing. Serve warm.

# Expert Suggestions:

01 -
  • It's the rare dish that makes you feel like you're treating yourself while actually nourishing your body with pure protein and vegetables.
  • Once it's in the oven, you have twenty quiet minutes to breathe before something golden and fragrant is ready to eat.
  • Leftovers taste just as good cold the next day, which is a game-changer for anyone juggling a chaotic schedule.
02 -
  • Don't skip the initial sauté of your vegetables—this step removes excess moisture and develops their flavor so the finished frittata isn't soggy or bland.
  • The frittata will continue to cook as it cools, so it's better to pull it out when the center still jiggles slightly than to overbake it until it's completely firm, which results in a rubbery texture.
  • If you're using fresh herbs instead of dried oregano, double the amount because fresh herbs have more delicate flavor and some intensity gets lost during baking.
03 -
  • Use an oven-safe skillet with sloped sides so the frittata slides out cleanly instead of crumbling when you try to remove it.
  • If your oven runs hot, place a sheet of aluminum foil tent-style over the top during the last few minutes to prevent the surface from browning too quickly before the center sets.
  • Whisk your egg whites while they're still cold straight from the fridge—they incorporate air more easily and create a fluffier, more delicate final texture.
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