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Egg White Frittata

This Egg White Frittata with spinach and tomatoes is really tasty and can be whipped up in less than 30 minutes!

Full of the goodness of veggies, eggs, and cheese, this is the ideal way to start your busy day! With just 6 ingredients plus salt and pepper, this frittata is easy for anyone to prepare.

A slice of the egg white frittata being lifted out of the pan.

Why you’ll love this recipe

If you dislike waste as much as I do, you’ll love this recipe for egg white frittata. It’s the perfect way to use up those egg whites left over when making Gnocchi Carbonara, Italian Pastry Cream or Italian Tiramisu.

Freeze any leftover egg whites in a ziplock bag. Be sure to make a note of how many egg whites in each bag. Egg whites freeze very well so even when you have just one after baking Small Batch Chocolate Chip cookies, these will soon add up.

But if you don’t have extra egg whites handy, don’t let that stop you. Cartons of egg whites are readily available in the chilled section of most supermarkets.

The added benefit of using egg whites in this recipe is that it is high in protein, low in fat and cholesterol and full of veggie goodness. Plus, you’ll feel fuller for longer which means no snacking in between meals.

For complete ingredient quantities and full instructions, please scroll to the printable recipe card at the bottom of the page.


All of the ingredients required to make the recipe.
  1. egg white – separate eggs and use the yolks for another purpose or purchase a carton of egg whites from the chilled section in the supermarket.
  2. spinach – baby spinach leaves come in convenient, ready-to-use packs.
  3. cherry tomatoes – just halve these to ensure to quick cooking
  4. parmesan cheese – for a salty, cheesy hit
  5. onions – chop finely for quick cooking
  6. olive oil – for a boost of powerful antioxidants


This is a wonderful recipe to make your own. A tip is to keep the quantities similar.

  • Substitute kale or Swiss chard (silverbeet) for spinach.
  • Use red bell peppers (capsicum) instead of tomatoes.
  • Try feta cheese in place of parmesan cheese.
  • Make a whole egg frittata with four eggs instead of egg whites.


four-step photo collage showing how to make this recipe.

Egg white frittata can be on the table in less than 30 minutes. In a nutshell, it’s a 4 step process.

  1. Whisk egg whites, salt, and pepper until frothy. Whisk in 1/3 cup parmesan cheese.
  2. Fry onion until softened, then add baby spinach.
  3. Arrange spinach evenly in a skillet.
  4. Pour over the egg white mixture and top with halved cherry tomatoes and extra parmesan cheese. Bake until done.

Tips for Success and FAQ’s

An overhead view of the finished frittata with cherry tomatoes and spinach in black frying pan.

Be sure to use an oven-safe skillet to make this frittata. I suggest you use a nonstick skillet so that it is easier to remove wedges.

This recipe is pictured in a 9 1/2 inch (24cm) skillet. For a thicker result, use a smaller skillet. In this case, bake for an extra few minutes.

How should leftover egg white frittata be stored?

If you happen to have any frittata leftover, store in an airtight container in the refrigerator because it will spoil easily at room temperature. Eat within 2-3 days.

Can I reheat leftovers?

This frittata can be reheated in a preheated 350ºF/180ºC oven for 5-10 minutes (depending on the size of leftovers). Cover with foil to prevent drying out.

Does this recipe freeze well?

Frittata freezes quite well, depending on the additional ingredients. This frittata could be frozen but the tomatoes will be more watery. If you substitute the tomatoes with red bell peppers, you won’t have that problem when freezing.

A slice of frittata on a white plate with pan in the background.

More recipes like this

Italian Eggs in Purgatory
Nutella Pancakes
Frittata with Ham and Cheese
Cinnamon Granola

Made this recipe?
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close up of a slice of egg white frittata.

Egg White Frittata Recipe

A tasty egg white frittata recipe with spinach and tomatoes.
5 from 16 votes
Print Pin Review
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Servings:4 servings
Author: Marcellina


  • 1 tablespoon olive oil
  • ½ cup finely chopped onions
  • 4 cups baby spinach leaves well packed
  • 8 (1 cup) egg whites
  • cup finely grated Parmesan cheese
  • 1 cup cherry tomatoes halved
  • ½ teaspoon salt
  • ¼ teaspoon fresh ground black pepper


  • Preheat oven to 350ºF/180ºC.
  • Heat the oil in a frying pan over medium heat.
  • Fry onion until softened and translucent.
  • While the onion is cooking, whisk egg whites with salt and pepper in a medium bowl until frothy. Stir in almost all of the parmesan cheese. Reserve 1 or 2 tablespoons of parmesan cheese for topping.
  • Once the onion is done, add spinach to the skillet and cook until just wilted, about 30-60 seconds. Spread vegetables evenly around the base of the skillet.
  • Pour egg white mixture over vegetables and cook over medium heat for 1 minute or until the egg white is just starting to set on the bottom.
  • Arrange halved cherry tomatoes evenly over the top and sprinkle with remaining parmesan cheese. Cook for another 2 minutes.
  • Transfer skillet to preheated oven and bake uncovered for 8-10 minutes or until egg is set and the surface is beginning to brown. HINT – if the surface is not browned to your liking, broil (grill) until beginning to brown.
  • Cut into 4 wedges and serve immediately.


  • Leafy Greens: Swap the spinach for kale or Swiss chard (silverbeet) for a different flavor and texture variation.
  • Bell Pepper Power: Instead of tomatoes, add red bell peppers (capsicum) for a touch of sweetness and vibrant color.
  • Cheese Options: Try crumbled feta cheese in place of parmesan cheese for a tangy twist.
  • Whole Egg Frittata: Want a richer flavor? Make a whole egg frittata by using 4 whole eggs instead of the 8 egg whites called for in the original recipe.
Tips for Success
  • Use an oven-safe skillet for this egg white frittata. This allows you to seamlessly transfer it from the stovetop to the oven for baking.
  • A non-stick skillet makes it easier to remove cooked frittata wedges without them sticking.
  • This recipe is pictured using a 9 ½ inch (24cm) skillet. If you prefer a thicker frittata, choose a smaller skillet. Keep in mind that a smaller skillet will require slightly longer baking time.
Tried this recipe? Give it a star rating and leave a comment below!

Nutritional Estimate Per Serving

Calories: 120kcal | Carbohydrates: 5g | Protein: 11g | Fat: 6g | Saturated Fat: 2g | Cholesterol: 7mg | Sodium: 546mg | Potassium: 386mg | Fiber: 1g | Sugar: 2g | Vitamin A: 3067IU | Vitamin C: 18mg | Calcium: 135mg | Iron: 1mg

Nutritional Disclaimer

Nutritional information is an estimate provided by an online nutrition calculator. For accurate results, it is recommended that the nutritional information be calculated based on the ingredients and brands you use.

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5 from 16 votes (9 ratings without comment)

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Recipe Rating


  1. 5 stars
    I had a container of egg whites to use and after searching for recipes I decided to try this one. I have since made it two more times in the last couple of weeks. Today I didn’t have spinach so I used kale. Also, I add mushrooms. I sprinkle on some chipotle Tabasco and my taste buds are in heaven! Thank you for sharing this recipe that I will be using for the rest of my days!

  2. 5 stars
    This frittata was so impressive to serve and the leftovers were perfect for a quick snack the next day. Thanks for sharing.

  3. 5 stars
    Ooh, I can’t wait to make this for brunch, plus it’s so healthy! I’m always looking for more egg white dishes, and this one is so flavorful too.

  4. I just love Frittata, and I love that you used leftovers to make these little bundles of pure delightful flavor. We hate wasteing any food so we are with you on being creative to use up leftovers, and left over ham I feel has so much flavor. These are wonderful as an appetizer and are great because they could be a finger food. All those flavors just baked to perfection mingling like a well oiled machine destined for success. Awesome recipe Marcellina
    Ciao Loreto