Egg White Frittata with Goat Cheese & Red Pepper

This colourful frittata uses egg whites instead of whole eggs, so it’s very low in saturated fat and calories and virtually cholesterol-free. This dish makes for a delicious breakfast, lunch or dinner. I also like to use roasted red pepper in this recipe - it goes well with the goat cheese.

Egg White Frittata with Goat Cheese & Red Pepper


Quantity Ingredients
2 tsp / 10 ml canola oil
1/2 cup / 125 ml chopped red onion
1 cup / 250 ml asparagus spears, cut into 1-inch (2.5 cm) pieces
1 clove garlic, crushed
1 cup / 250 ml chopped red bell pepper
6 egg whites
1/4 tsp / 1 ml sea salt
1/4 cup / 50 ml crumbled goat cheese


Preheat oven to 375°F (190°C).

Heat oil in a 10-inch (25 cm) ovenproof skillet over medium heat.  Add onions; sauté about 4 to 5 minutes or until soft. Add asparagus spears; sauté another 4 to 5 minutes.  Add garlic and red pepper; sauté 1 minute.

Meanwhile in a mixing bowl, whisk egg whites and salt until frothy and white, about 30 seconds.

Add egg whites and goat cheese to skillet; stir for 30 seconds.

Place skillet in oven and bake for 10 to 12 minutes or until eggs are set.

Serves 4.

Per serving: 90 cal, 8 g pro, 4 g total fat (1 g saturated fat), 7 g carb, 2 g fibre, 3 mg chol, 252 mg sodium

Tip: if you want to use whole eggs, consider using 3 eggs plus 4 egg whites.

Source: Leslie Beck's Healthy Kitchen