Recipe Overview
Why you’ll love it: This egg white frittata combines mild green chiles, scallions, sharp cheddar and cottage cheese, and tender spinach for a flavorful, protein-packed vegetarian breakfast or light meal. It’s lean, bright, and ideal for meal prep.
How long it takes: 50 minutes
Equipment you’ll need: oven, oven-safe skillet
Servings: 8
I’m a big fan of green chiles for the subtle, savory heat and bright flavor they bring to dishes. If the word “chile” makes you hesitant, don’t worry—mild green chiles add flavor more than strong spice, and they pair exceptionally well with creamy cheeses and leafy greens. If you prefer, you can omit them altogether and the frittata will still be satisfying and tasty.
This recipe highlights simple, wholesome ingredients: egg whites for lean protein, cottage cheese for creaminess and added protein, sharp cheddar for punchy flavor, and baby spinach for color and nutrients. Thinly sliced green onions add mild onion flavor and freshness that complements the chiles and cheese.
Recipe Tip
If you don’t want to make a full frittata, keep a can of diced green chiles on hand to add instant flavor to quick egg-white omelets or scrambled eggs. They’re an easy shortcut that makes a simple breakfast feel more interesting.
The combination of cheeses in this frittata intentionally balances texture and flavor: cottage cheese melts into the egg whites to create a silky, moist interior, while shredded sharp cheddar offers the savory, tangy bite we crave from cheese. Use the sharpest cheddar you enjoy for the most flavor.
Recipe Tip
You can freeze sliced green onions for later use. I often slice extras and store them in a freezer bag; they thaw quickly and work well in eggs, stir-fries, fried rice, or cauliflower rice.
This egg white frittata cooks up light but filling, and it’s versatile: serve it hot from the oven for a comforting breakfast, at room temperature for a brunch, or cold for meal-prepped lunches. It keeps well and re-heats easily.
How to make a frittata
Making a frittata is straightforward. Follow these basic steps for this egg white version:
- Sauté the vegetables in an oven-safe skillet until soft and fragrant.
- Whisk together the egg whites and cheeses, pour over the vegetables, and stir to combine.
- Transfer the skillet to a preheated oven and bake until the eggs are set in the center.
- Let cool briefly, slice into wedges, and serve warm, at room temperature, or cold.
Storage & Reheating
This frittata stores well: keep slices in an airtight container in the refrigerator for up to 4 days. For freezer storage, wrap individual slices or layers with parchment between them to prevent sticking and store in a freezer-safe container for up to 3 months. Reheat gently in the microwave or in a warm oven until warmed through.
More Egg Recipes
Sheet Pan Breakfast Tostadas
Sheet Pan Eggs
Crustless Quiche (with flavor options)
Egg Muffins
Egg White Frittata with Green Chiles
Ingredients
- 1 tablespoon unsalted butter
- ½ cup thinly sliced green onions (about 4)
- 1 can (4.5 oz.) diced mild green chiles
- 4 cups firmly packed baby spinach leaves
- salt and pepper to taste
- 3 cups liquid egg whites
- ½ cup shredded sharp cheddar cheese
- ½ cup low-fat cottage cheese
Instructions
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Preheat the oven to 325ºF (165ºC).
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In an oven-safe skillet, melt the butter over medium heat. Add the sliced green onions and diced green chiles and sauté until the onions are softened, about 2 minutes.
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Add the baby spinach and stir until wilted, about 3–4 minutes. Cover the pan for a minute or two to speed wilting if needed. Season lightly with salt and pepper, remembering the cheese will add some saltiness.
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Pour the liquid egg whites into the skillet over the vegetables. Stir in the shredded cheddar and cottage cheese to distribute evenly.
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Carefully transfer the skillet to the preheated oven. Bake for 35–40 minutes, or until the center is set. Check by inserting a knife in the center — it should come out clean.
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Allow the frittata to cool slightly before slicing into wedges. Serve warm, at room temperature, or cold.
Notes
- Serving suggestions: Pair this frittata with fresh fruit, or a simple tomato salad tossed with olive oil, salt, and pepper. Sliced avocado complements the tomatoes nicely. For a heartier plate, serve with roasted potatoes or a slice of whole-grain toast.
- Storage: Store slices in an airtight container in the refrigerator for up to 4 days. If stacking slices, place parchment between layers to prevent sticking and to absorb any excess moisture. For longer storage, freeze slices for up to 3 months.
- Using whole eggs: If you prefer whole eggs instead of egg whites, substitute 10 whole eggs for the 3 cups of liquid egg whites called for in this recipe.
Video
Nutrition
Serving: 1 slice | Calories: 106 kcal | Carbohydrates: 4 g | Protein: 13 g | Fat: 4 g
Additional nutrients per slice include small amounts of saturated fat, cholesterol, sodium, potassium, fiber, and vitamins. Nutrition information is an approximation.
Nutrition information is automatically calculated, so should only be used as an approximation.