This Egg White Frittata is an easy, high-protein breakfast that’s perfect for meal prep and busy mornings. Made in one skillet with customizable vegetables and cheese, it bakes up tender and flavorful every time. It’s a healthy option that works just as well for brunch or breakfast-for-dinner!

A slice of spinach and mushroom egg white frittata on a white plate with a fork, next to fresh mushrooms, greens, and a dish of grated cheese. The remaining frittata is visible in a skillet in the background.

Quick Snapshot:

  • Total Time: About 40 minutes
  • Pan Size: 10-inch oven-safe skillet or 9-inch cake pan
  • Protein: High-protein and naturally lighter than whole-egg frittatas
  • Best Tip: Always pre-cook vegetables to prevent excess moisture
  • Perfect For: Meal prep, brunch, or quick weekday breakfasts

Egg white frittatas can be tricky. 

Without the fat from egg yolks, they’re more likely to overcook, turn rubbery, or release liquid once sliced. This recipe solves those issues by using the right pan size, moderate oven heat and cooked veggies. 

The result is an egg white spinach frittata that’s fluffy, flavorful, and sturdy enough to slice without drying out. I tested this recipe 4 times to make sure that it turns out delicious and cooks just right.

And if you love a good frittata bake, you’ll enjoy this smoked salmon frittata, bacon and tomato frittata, and spinach and feta frittata!

Ingredient Notes:

  • Egg whites: Carton egg whites or fresh egg whites both work
  • Cheese: Adds flavor and moisture
  • Seasonings: Italian seasoning, garlic powder, salt, and black pepper for lots of flavor
  • Vegetables: Red onion, mushrooms, and spinach
  • Butter: Prevents sticking and adds richness
Top-down view of ingredients for a dish: a pitcher of beaten egg whites, bowls of sliced mushrooms, red onion strips, fresh spinach, shredded cheese, a pat of butter, and small dishes of spices and grated cheese.

Fresh Egg Whites vs Carton Egg Whites:

You can use either fresh egg whites or liquid egg whites from a carton in this recipe.

  • Carton egg whites are convenient and consistent, but they can taste bland. Be sure to season well and consider adding cheese or herbs.
  • Fresh egg whites tend to have a slightly richer flavor and can be fluffier, but separating eggs takes more time.

Best Vegetables:

Vegetables add flavor, color, and a boost of nutrition, but they’re also the biggest cause of watery frittatas if not cooked or used correctly.

Great Vegetable Choices:

  • Spinach (wilted and squeezed dry)
  • Bell peppers
  • Mushrooms
  • Onions
  • Zucchini (sautéed first)

These Veggies Release a lot of Moisture:

  • Tomatoes
  • Frozen vegetables
  • Broccoli or cauliflower

Pro Tip: Always sauté or roast vegetables before adding egg whites to remove excess moisture.

A slice of vegetable frittata with spinach and mushrooms is being lifted from a cast-iron skillet. The frittata is creamy and dotted with greens and mushrooms, with another slice on a plate in the background.

Mix-Ins:

One of the best things about an egg white and spinach frittata is how easy it is to customize. Use this as a guide to create your perfect dish!

Vegetables (½–1 cup total):

  • Spinach
  • Mushrooms
  • Bell peppers
  • Onions

Protein Add-Ins (¼–½ cup):

  • Cooked turkey sausage
  • Ham
  • Bacon
  • Rotisserie chicken

Cheese Options (¼–½ cup):

  • Feta (salty and creamy)
  • Cheddar (classic and melty)
  • Mozzarella (mild)
  • Cottage cheese (extra protein and moisture)

Flavor Boosters:

  • Fresh herbs
  • Garlic powder (my favorite)
  • Red pepper flakes
  • Everything bagel seasoning

How to Make This Egg White Frittata Recipe:

This recipe is a breeze to whip up! Be sure to check out the recipe card towards the bottom of the page for a full list of ingredients and directions.

  • Preheat oven to 350°F and lightly grease a 9-inch oven-safe skillet or round pan.
  • Whisk together egg whites, cheeses, seasonings, salt, and pepper; set aside.
A glass bowl filled with egg whites, seasonings, and cracked black pepper, with a white spatula featuring a gold handle resting inside. The bowl is placed on a light-colored surface.
A cast-iron skillet filled with sliced mushrooms and thinly sliced red onions, ready to be cooked, on a light-colored surface.
  • Sauté onion and mushrooms in butter until softened, then stir in spinach just until wilted.
  • Spread vegetables evenly in the pan, pour egg mixture over top, and sprinkle with extra cheese if desired.
  • Bake for 27–32 minutes, until set and pulling away from the edges. Cool for 10 minutes before slicing.
A black skillet filled with sautéed spinach, sliced mushrooms, and red onions on a light-colored surface.
A black skillet filled with a mixture of spinach leaves, sliced mushrooms, onions, and egg whites on a light-colored surface.

How to Tell When It’s Done:

Egg whites continue to cook slightly as they rest, so don’t wait for the frittata to look completely firm in the oven.

  • The edges should be fully set
  • The center should no longer look liquid
  • A slight jiggle in the middle is perfect

Overbaking is the fastest way to end up with rubbery eggs.

Common Problems & How to Fix Them:

Rubbery Texture:

Cause: Overbaking or oven too hot
Fix: Pull the frittata earlier and let it rest before slicing

Watery Frittata:

Cause: High-moisture vegetables
Fix: Always pre-cook and drain vegetables thoroughly

Sticking to the Pan:

Cause: Not enough fat or insufficient pan prep
Fix: Generously grease the skillet and preheat before adding ingredients

A slice of egg white frittata with mushrooms, spinach, and herbs is served on a white plate with a fork. Fresh spinach leaves and mushrooms are visible nearby on the light-colored table.

Best Pan Size & How to Scale the Recipe:

  • 8-inch skillet: Thicker frittata, longer bake time
  • 10-inch skillet: Ideal balance of thickness and texture
  • 12-inch skillet: Thinner frittata, shorter bake time

You can also bake this in a greased baking dish or round cake pan for meal prep.

Make-Ahead, Storage & Reheating Tips:

Make Ahead:

Bake the frittata fully, cool completely, and refrigerate.

Storage:

Store slices in an airtight container in the refrigerator for up to 4 days.

Reheating (Avoid Rubbery Eggs):

  • Microwave on low power in short intervals
  • Reheat covered in the oven at 300°F
  • Air fryer works well at low temperature for a few minutes

Freezing:

Egg white frittatas can be frozen, but texture is best when frozen in individual slices and reheated gently.

A spinach and mushroom egg white frittata baked in a black skillet, garnished with cheese and herbs. Surrounding the skillet are a fork, small bowls of cheese, mushrooms, and fresh spinach leaves on a white surface.

Serving Ideas:

  • With toast and fresh fruit
  • As part of a brunch spread
  • For breakfast-for-dinner with a side salad
  • Tucked into a wrap or sandwich

Variations:

  • Veggie-loaded egg white bake
  • Mediterranean-style with spinach and feta
  • Southwest version with pepper jack and green chiles
  • Pizza-inspired with mozzarella and turkey pepperoni

FAQs:

Can I make this dairy-free?

Yes, simply skip the cheese or use a dairy-free alternative.

Can I use frozen vegetables?

Yes, but thaw and drain them thoroughly before cooking.

Why did my egg white frittata turn spongy?

Overbaking or cooking at too high a temperature is usually the cause.

Can I cook this entirely on the stovetop?

You can, but baking gives more even cooking and better texture.

This spinach egg white frittata is proof that healthy breakfasts don’t have to be bland or boring. With the right techniques and mix-ins, it’s an easy, satisfying option you can make once and enjoy all week long!

A skillet filled with a sliced mushroom and spinach egg white frittata. One wedge is being removed, and fresh mushrooms and spinach leaves are scattered nearby on a white surface. Plates and a fork are in the background.

If you give this recipe a try, I’d love to hear how it turned out for you! Leave a comment below, share a photo with me on Instagram (tag @pumpkin_n_spice), or save this recipe to Pinterest so you can make it again whenever the craving hits!

More Easy Breakfast Ideas with Eggs:

A slice of egg white frittata with mushrooms, spinach, and herbs is served on a white plate with a fork. Fresh spinach leaves and mushrooms are visible nearby on the light-colored table.
Gayle Bialas

Egg White Frittata

No ratings yet
This Egg White Frittata is an easy, high-protein breakfast that’s perfect for meal prep and busy mornings. Made in one skillet with customizable vegetables and cheese, it bakes up tender and flavorful every time. It’s a healthy option that works just as well for brunch or breakfast-for-dinner!
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 27 minutes
Total Time 42 minutes
Servings: 8 slices
Course: Breakfast
Cuisine: American
Calories: 110
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 2 cups egg whites (roughly 12 egg whites)
  • ½ cup shredded mozzarella cheese (plus more for topping, if desired)
  • 1 tablespoon grated parmesan cheese
  • 1 teaspoon Italian seasoning
  • ½ teaspoon garlic powder
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • 1 tablespoon unsalted butter
  • 1 small red onion, thinly sliced
  • 8 ounces sliced baby bella mushrooms
  • 2 cups fresh baby spinach

Equipment

Method
 

  1. Preheat oven to 350℉. If you have a 10-inch oven-proof skillet, you can cook the frittata in there. Otherwise, lightly grease a 9-inch round pan with cooking spray.
  2. In a large mixing bowl, whisk egg whites, mozzarella cheese, parmesan cheese, Italian seasoning, garlic powder, salt, and pepper. Set aside.
  3. Add butter to a 9-inch skillet or oven-proof skillet (if you are cooking the frittata from the skillet) and heat over medium until melted. Then add the red onions and mushrooms and sauté until slightly softened, about 4-5 minutes. Season veggies with salt and pepper, if desired. Stir in spinach until slightly wilted and then remove from heat.
  4. If using the skillet to bake the frittata: pour the egg white mixture over veggies and lightly stir to combine. Make sure the veggies are evenly distributed across the bottom of skillet.
    If using a round pan: add the veggie mixture to the pan and evenly distribute across the bottom of pan and then add the egg white mixture on top.
    Sprinkle with additional mozzarella cheese, if desired.
  5. Bake for 27-32 minutes, or until the egg whites are firmly set and start to pull away from the edges. The frittata will puff up and then deflate slightly once it's removed from the oven. Let cool for 10 minutes before slicing. Serve immediately.

Notes

  • I used one (16 ounce) carton of egg whites for this recipe, which yields 2 cups.
  • I prefer to cook my frittata in a 9-inch round cake pan, but a 9-inch square cake pan or 10-inch oven-proof skillet will also work.
  • Leftovers will keep in an airtight container in the refrigerator for up to 4 days.
  • See my tips and tricks for making this Egg White Frittata above the recipe box.

Nutrition

Serving: 1serving, Calories: 110kcal, Carbohydrates: 5g, Protein: 13g, Fat: 5g, Saturated Fat: 3g, Polyunsaturated Fat: 0.2g, Monounsaturated Fat: 1g, Trans Fat: 0.1g, Cholesterol: 13mg, Sodium: 315mg, Potassium: 352mg, Fiber: 1g, Sugar: 2g, Vitamin A: 1073IU, Vitamin C: 5mg, Calcium: 82mg, Iron: 1mg

Did you make this recipe?

Mention @pumpkin_n_spice or tag #pumpkin_n_spice!