Egg White Frittata (Kale, Goat Cheese, and Mushrooms)
This nutritious egg white frittata is going to wake up your taste buds! Made with healthy ingredients such as egg whites, kale, and mushrooms, the goat cheese is the extra flavor that brings it all together. The recipe is a great and easy way to start the day or a delicious dish to add to your brunch table.
If you love eggs, there are so many ways to enjoy them, whether you like quick and easy cheesy baked scrambled eggs, easy breakfast quesadillas, sheet pan huevos rancheros, or this delicious enchilada frittata. Eggs are a great way to enjoy a vegetarian and nutritive meal. Egg whites are a lean protein, no fat, no cholesterol, gluten-free, and are very popular in paleo and keto diet recipes.
Hi there, It’s Melanie from Bon Appét’Eat. It’s been a lot of fun to be part of the Noshing with the Nolands team. You should pop by my blog if you have a chance! If you are looking for more brunch inspiration or egg dishes, you should also check out my vegetarian quiche or my irresistibly cheesy breakfast quesadillas.
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What is an egg white frittata?
Very similar to an omelet, quiche, or crustless quiche, a frittata is an egg-based dish that you start cooking on the stove and finish in the oven. Typically prepared in a cast iron pan, it also works perfectly in your regular pan, which would need to be oven safe; I own the T-fal one with the removable handle, which makes my pan oven safe.
The options are endless when making an egg white frittata. If you have a garden, get inspired with the vegetables you have there as I did with my kale. Also, if you have a few sad veggies in your fridge, you can be creative and add them. I have used bell peppers, ham, zucchini, or even bok choy in the past.
When making your frittata, you start by sautéing your ingredients on the stove and then adding your egg whites with dairy ingredients on top. You then bake your frittata in the oven. That is all there is to it.
How to make an egg white frittata?
The steps to prepare this egg dish are really simple and I have a note or advice for most of them.
– Onion: You will need to chop and sauté them in olive oil.
– Mushrooms: Clean them: Don’t put them underwater! Take a wet paper towel and gently clean the mushrooms. I use portobello because I love them but feel free to change to another kind.
– Kale: Wash it and chop it. Again, this is a personal preference; I don’t like to chew on a big leaf. Here I have young kale, but sure, for bigger leaves, you’ll want to chop them a little. Also, if you don’t have kale, feel free to substitute it for spinach, this is a great way to adapt the recipe.
– Goat cheese: This is a must-add-on! Your white egg frittata will come together once you add the goat cheese. It gives a little kick to your dish, and it turns out pretty good. If you wish to have a bigger kick, feel free to add some hot sauce, it will go well together.
– Eggs: I used 10 egg whites and be ready to be using your egg yolks for another recipe. In a bowl, beat them well so there are fluffy. Alternatively, you can buy just egg whites, they are in the dairy section of your grocery store.
– Dairy: I used regular 2% milk but if you want a creamier taste, go ahead and use heavy cream. Add it to your egg white and season with salt and pepper.
Once your onions and mushrooms are cooked, place the kale on top, pour the egg whites and milk combo and put some pieces of goat cheese on top. Bake in the oven for 20 to 25 minutes or until the eggs are no longer runny.
You can accompany this egg white frittata with some halved cherry tomatoes or a summer salad.
Are egg whites good for you?
An egg white frittata is a leaner version. The calories are lesser as the egg yolks have been removed. Although they are also good for you, the yolks contain most of the vitamins and minerals. Cooking with egg whites only is the best option for people suffering from diabetes, high cholesterol, or on a paleo diet. Egg whites are an amazing source of protein to be fuelled for the day.
Eating egg whites on a daily basis is a good choice for different reasons (health or diet choice). You can eat one to two eggs on a daily basis. However, please talk to a dietitian if you intended to do so as I am not one. Making changes toward healthy recipes is always an amazing idea though.
This egg white frittata is definitely a nutritious and wholesome breakfast or brunch.
Pin it HERE!!
Pin it HERE!!
Egg White Frittata (Kale, Goat Cheese and Mushrooms)
Yield:
6 slices
Prep Time:
15 minutes
Cook Time:
25 minutes
Total Time:
40 minutes
This nutritious egg white frittata is going to wake up your taste buds! Made with healthy ingredients such as the egg whites, kale and mushrooms, the goat cheese is the extra flavour that brings it all together.
Ingredients
- 1 tbsp of olive oil
- 1/2 onion
- 2 portobello mushrooms
- 10 egg whites
- 1 cup of kale, packed
- 1/4 cup of goat cheese
- 1/2 cup of milk (or heavy cream)
- Salt and pepper to taste
Instructions
- Preheat the oven to 450F.
- Chop the onion. In an oven-proof pan, on medium-low on the stove, pour the olive oil and sauté the onion for 2-3 minutes or until transparent.
- With a wet paper towel, clean the top of the mushrooms and trim the stems. Slice them up and add them to the pan. Cook them for 4-5 minutes (see pictures in the post). If the mushrooms are large you may need to cut the slices in half to better fit in your pan.
- Wash and chop the kale. Set aside.
- In a large bowl, crack and pour only the egg whites into the bowl. Whisk until the whites are fluffy. Pour in the milk. Add salt and pepper to taste.
- Remove the pan from the stove. Spread kale in the pan.
- Pour your egg whites and milk combo on top.
- Place big chunks of goat cheese on top.
- Bake in the oven for 20 to 25 minutes or until your eggs are no longer runny.
- Enjoy!
Notes
Please refer to the notes in the post as it might help you if you are missing an ingredient.
If you prefer you can buy egg whites rather than using whole eggs. They usually are found in the dairy section of your grocery store.
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Nutrition Information:
Yield: 6 Serving Size: 1Amount Per Serving:Calories: 98Total Fat: 5gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 6mgSodium: 202mgCarbohydrates: 4gFiber: 1gSugar: 1gProtein: 10g
Recipe calculation was provided by Nutritionix and is an estimation only. If you need nutritional calculations for medical reasons, please use a source that you trust.
Comments & Reviews
Claudia says
This sounds so delicious! I love all the great flavors here, and I love how healthy it is, as well. It’s a great way to start the day.
Kathy says
This sounds amazing. It’s been so long since I’ve had frittata. I really need to try this. I think it’s perfect for breakfast too.
Heather says
It’s been a little while since I’ve made a frittata. I can’t wait to try this one!
Shelley R Zurek says
I love the addition of the portabello mushroom. They taste so much like meat in this situation.
Monica says
This fritatta looks so good!!! The goat cheese seems like the perfect touch.
Heather says
This looks amazing! YUM, definitely trying this breakfast recipe this weekend!
Catalina says
A yummy and rich frittata like this one is the best way to start or end a day. W make frittata very often for dinne. I should try this one.
Gervin Khan says
First time to hear about Frittata and this recipe looks really good and tasty. I will definitely try this, thank you!