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Egg White Vegetable Frittata

This is a simple light lunch that that is full of nutrition and is easy to put together. Making spinach a regular part of your diet can improve heart health.

It promotes cardiovascular health by: - helping prevent oxidised cholesterol from building up in the blood vessel walls - lowering homocysteine levels (more about homocysteine and heart health later this month) - increasing potassium and magnesium levels, both of which work to lower blood pressure levels, decreasing risk of CVD and stroke.


  • 8 egg whites (approximately 1 cup of egg whites)

  • ½ teaspoon sea salt

  • ¼ teaspoon freshly ground black pepper

  • 3 tablespoons olive oil

  • ½ cup yellow onion, medium dice

  • 1 cup cherry tomatoes, cut in half

  • 6 ounces baby spinach, prewashed


1. Preheat your oven to 375° F. In a medium bowl, beat together the egg whites with a little water, sea salt, and pepper, and set aside.

2. In a nonstick skillet, heat the oil over a medium heat. Next, add your onions and sauté for 10 minutes, or until translucent.

3. Add the tomatoes and cook until they begin to get soft and release their juices. Add spinach, and cook only until the leaves wilt. Remove the skillet from the heat.

4. Pour your beaten egg whites into the skillet, and stir to combine sautéed vegetables. Place the skillet in the oven (or transfer to a greased glass pie pan if skillet is not oven safe), for about 20 minutes or until the eggs have set.

5. Gently place spatula under all sides of the skillet to loosen the edges. Transfer to a plate, serve and enjoy!.

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