Spinach and Egg-White Frittata

Spinach and Egg-White Frittata on a platter and and a slice of frittata on a plate

The Spruce / Sabrina Russo

Prep: 15 mins
Cook: 10 mins
Total: 25 mins
Servings: 6 servings
Yield: 1 frittata
Nutrition Facts (per serving)
134 Calories
8g Fat
5g Carbs
11g Protein
Show Full Nutrition Label Hide Full Nutrition Label
Nutrition Facts
Servings: 6
Amount per serving
Calories 134
% Daily Value*
Total Fat 8g 10%
Saturated Fat 2g 12%
Cholesterol 9mg 3%
Sodium 342mg 15%
Total Carbohydrate 5g 2%
Dietary Fiber 2g 6%
Total Sugars 1g
Protein 11g
Vitamin C 19mg 97%
Calcium 121mg 9%
Iron 1mg 4%
Potassium 292mg 6%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

With breakfast being such an important part of the morning, the right meal choice makes all the difference. A frittata is an alternative way to feed your morning crowd from one pan. And while it may seem similar to other egg dishes, a frittata has its own niche in the egg world. 

This version is easy to prepare, plus it utilizes egg whites—no yolk required! The benefits of egg whites are an added bonus to the deliciousness of this savory recipe. Not to mention, the cherry tomatoes, spinach, and broccoli boost your frittata into overdrive. Each ingredient adds another level of color, texture, flavor, and nutrients to the dish. 

Heat up your pan and let the breakfast spectacle begin! The taste and presentation will have everyone excited to sit around the table and dig in.


  • 2 tablespoons olive oil

  • 12 large egg whites

  • 1/2 cup cherry tomatoes, halved

  • 1/2 cup frozen spinach, thawed, chopped, and drained of moisture

  • 1 cup small broccoli florets

  • 1 clove garlic, minced

  • 3 tablespoons chopped fresh basil

  • 1/2 cup grated reduced fat Parmesan cheese

  • 1/4 teaspoon kosher salt

  • 1/4 teaspoon freshly ground black pepper

  • 2 tablespoons low-fat sour cream

Steps to Make It

  1. Gather the ingredients.

    Spinach and Egg-White Frittata ingredients in bowls

    The Spruce / Sabrina Russo

  2. Preheat olive oil in a 10-inch nonstick pan over medium heat.

    oil in a pan

    The Spruce / Sabrina Russo

  3. In a medium bowl, mix egg whites until frothy.

    Egg whites in a glass bowl with a metal whisk

    The Spruce / Sabrina Russo

  4. Add cherry tomatoes, spinach, broccoli, garlic, 2 tablespoon basil, Parmesan, salt, and pepper.

    Egg whites, cherry tomatoes, spinach, broccoli, garlic, basil, Parmesan, salt, and pepper in a glass bowl

    The Spruce / Sabrina Russo

  5. Add the egg mixture to the frittata pan and cook for 3 to 4 minutes until the egg whites begin to set around the edges.

    Spinach and Egg-White mixture in a pan on a burner

    The Spruce / Sabrina Russo

  6. Loosen egg white with a rubber spatula.

    Spinach and Egg-White Frittata cooking in a pan, and moved with a spatula

    The Spruce / Sabrina Russo

  7. Flip pan and cook for an additional 3 to 4 minutes until frittata has set and is cooked through.

    Spinach and Egg-White Frittata cooking in a pan

    The Spruce / Sabrina Russo

  8. Transfer from the pan to a plate and sprinkle with the remaining basil.

    Spinach and Egg-White Frittata on a plate with chopped basil on top

    The Spruce / Sabrina Russo

  9. Slice the frittata into thin wedges and eat warm or at room temperature with dollops of sour cream on top.

    Spinach and Egg-White Frittata on a plate with a side of sour cream in a bowl

    The Spruce / Sabrina Russo


  • It's very important to squeeze out all the excess moisture from the spinach, as you don't want to water down your frittata. Although we use low-fat sour cream–and a small amount at that–Greek yogurt can be substituted in its place. Bake single-serve frittatas in a muffin tin for a mini, freezer-friendly meal​​