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This Tomato Spinach Egg White Frittata is a low calorie veggie-filled breakfast. An easy Whole30 recipe that’s high protein and great for meal prep!
Are you an egg white person or a whole egg person? For me, I love a protein packed egg white breakfast like my Low Carb Cheese & Tomato Egg Bake or Healthy Zucchini Frittata.
Truthfully, whenever I post a recipe using egg whites I get a lot of grief from people. This confuses me because you can customize recipes to fit your personal needs.
Want to convert an egg white recipe to whole eggs? Divide the amount egg whites in half. Want to convert a whole egg recipe to egg whites? Double the amount of whole eggs. It’s so EASY to convert between the two to fit your needs.
The reason some of my recipes use only egg whites is macronutrients (protein, fat and carbohydrates)! When you’re watching your weight or tracking macros, this is important.
Fat and carbohydrates are easy to overeat. In my weight loss coaching program for midlife women, I teach more about this and how to get fat from a variety of sources (butter, nuts, seeds) versus one (eggs).
Make sense?
Now that we got that out of the way, let’s dive into this tomato spinach egg white frittata. Summer bounty will soon be upon us and what better way to utilize summer tomatoes than in an easy egg bake!
Tomato Spinach Low Calorie Egg White Frittata
Made with just 5 ingredients, this egg white frittata is the perfect way to ADD vegetables into your morning routine. I’m a big fan of veggies for breakfast and the great thing about eggs is they compliment (hide) them perfectly!
High in protein too! I’m a firm believer in high protein at breakfast to keep cravings away. One of the reasons why I love eggs for breakfast so much. Not an egg person, try my high protein oatmeal recipe. Bonus points if you meal prep BOTH recipes!
What You Need
- Eggs
- Milk
- Spinach
- Cherry Tomatos
- Onion Powder
- Garlic Powder
- Salt & Pepper
- Round Baking Dish
- Coconut Oil Spray
Helpful Tips
Eggs like to stick when baking. What I do is cut a round piece of parchment paper out and place it in the bottom the baking pan then spray the parchment paper with avocado oil or olive oil spray and around the sides.
Then to remove from the pan, run a spatula around the edges of the baking dish to nudge it away from the dish. Do this AFTER the frittata has cooled a few minutes out of the oven then slice and enjoy or toss in separate containers for the week!
This healthy low calorie frittata is a great make ahead breakfast or really anytime you’re craving eggs!
Tomato Spinach Egg White Frittata
Equipment
- Round Non Toxic Baking Dish
Ingredients
- 16 egg whites, or 8 whole eggs
- 1/4 cup unsweetened almond milk, or milk of choice
- 2 cups baby spinach
- 1 cup cherry tomatoes, sliced
- 1/2 teaspoon onion powder
- 1/2 teaspoon garlic powder
- Salt and pepper, to taste
Instructions
- Preheat the oven to 375 F.
- Cut a round piece of parchment paper and place in the bottom of a round baking dish. Spray the bottom and sides with coconut oil spray. This prevents the eggs from sticking.
- Place the egg whites, milk, spinach, onion powder, garlic powder, salt and pepper in a bowl and whisk together.
- Pour the ingrdeients into the prepared baking dish. Smooth out the spinach with a spatula so it does not clump.
- Arrange the sliced tomatoes in an even layer in the egg whites.
- Bake at 375 30 minutes or until the center is set.
Notes
- If you love this recipe, check out my low calorie cookbook for more delicious recipes and weight loss tips!
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
I’m always looking for ways to mix up breakfast! This looks so yummy.