Broiled Egg White Frittata with Peppers & Herbs
Enjoy a light and nutritious start to your day with this diabetes-friendly Egg White Frittata with Peppers & Herbs. Packed with high-fiber vegetables and protein-rich egg whites, it's designed to keep your blood sugar levels stable while delivering a burst of Mediterranean flavour.
- Suitable for diets:
- Gluten Free
- High-Protein
- Vegetarian
Why Diabetes Friendly?
- Low in sugar: This recipe is free from added sugars, which helps in maintaining stable blood glucose levels.
- Rich in fiber: The inclusion of vegetables like peppers and spinach adds fiber, aiding in the slow absorption of sugars and maintaining blood sugar control.
- Protein content: High protein from eggs and edamame assists in stabilizing blood sugar levels, as protein has minimal impact on blood glucose.
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Ingredients
- olive oil 1 tbsp
- red onion (sliced thinly) ½
- red bell pepper (sliced thinly) 1
- edamame (shelled, frozen ) 1 cup
- spinach (frozen ) 1 cup
- salt ½ tsp
- egg (large ) 2
- egg (whites or 1 cup egg whites from the carton) 8
- goat cheese (crumbled ) ½ cup
- parsley (chopped) 1/4 cup
- basil (chopped) 1/4 cup
- oil spray
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Cooking Tips
- Enhancing flavours: To elevate the dish without adding calories, consider sprinkling some crushed red pepper flakes or a squeeze of lemon juice before serving.
- Use of fresh ingredients: For optimal flavour, use fresh spinach and edamame if available, as fresh vegetables tend to have better texture and taste compared to frozen.
- Non-stick cooking: Ensure your pan is well-coated with a high-quality non-stick spray to prevent sticking and to reduce the amount of oil needed, making it healthier.
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Instructions
- In a large non-stick fry pan, heat olive oil. Add onion slices, toss to coat, cook for 5 minutes (tossing several times), they should start to turn brown. Add red pepper slices, toss to coat, cook for 5-10 minutes (tossing several times).1 tbsp olive oil, ½ red onion, 1 red bell pepper
- Add frozen edamame beans, toss to coat with the onions and peppers, add 2 tbsp water, toss, cook for 5 minutes.1 cup edamame
- Add frozen spinach, toss to mix with the veggies in the pan. Stir this mixture with a spatula or a wooden spoon. You will need to break up the frozen vegetable clumps as they defrost.1 cup spinach
- Add the salt, toss to mix.½ tsp salt
- In the meantime, in a medium size bowl, beat together the eggs and the egg whites. Add the cheese, parsley, and basil.2 egg, 8 egg, ½ cup goat cheese, 1/4 cup parsley, 1/4 cup basil
- Remove the veggie mixture to a heatproof bowl (don’t clean the pan), spray the pan with non-stick spray. Place pan back on the heat. Place the veggies back in the pan and gently spread them out evenly.oil spray
- Pour the egg mixture evenly over the veggies in the pan. Let cook undisturbed for 5 minutes. Then start loosening the sides of the frittata using a rubber spatula, do this by running the spatula around the sides and slowly getting further and further under the frittata.
- Cook the frittata on med-low heat for a total of 10 minutes or so, it should be about 70% cooked.
- Heat the oven to broil and adjust an oven rack to the top position.
- Place the pan under the broiler for about 2 minutes, and cook so that the top of the frittata can finish cooking and brown.
- Remove from the oven (remember the handle of the pan is very hot), let rest for 5 minutes or so. Using the help of the spatula, guide the frittata out of the pan and onto a round platter.
- Slice in wedges like a pie.
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FAQ
Can I use whole eggs instead of just egg whites?
Yes, whole eggs can be used to make the frittata richer and more nutrient-dense, although this will increase its fat content.Is this frittata suitable for a ketogenic diet?
No, this frittata is not suitable for a ketogenic diet due to the higher carbohydrate content from the vegetables like red peppers and edamame. For keto-friendly options, consider using lower-carb vegetables.Can this recipe be made ahead of time?
Absolutely! You can prepare the frittata in advance and reheat it when ready to serve, making it an excellent choice for meal prep.How can I make this recipe dairy-free?
To make it dairy-free, simply omit the goat’s cheese or replace it with a dairy-free cheese alternative to keep the creamy texture without dairy.
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Nutrition
Per serving
Calories: 159.8kcal
Carbohydrates: 7.1g
Fiber: 2.4g
Sugar: 2.6g
Fat: 8.9g
Saturated Fat: 3.6g
Trans Fat: 0.01g
Protein: 13.4g
Nutrition Facts
Broiled Egg White Frittata with Peppers & Herbs
Amount per Serving
Calories
159.8
% Daily Value*
Fat
8.9
g
14
%
Saturated Fat
3.6
g
23
%
Trans Fat
0.01
g
Cholesterol
63.3
mg
21
%
Sodium
372.5
mg
16
%
Potassium
363.7
mg
10
%
Carbohydrates
7.1
g
2
%
Fiber
2.4
g
10
%
Sugar
2.6
g
3
%
Protein
13.4
g
27
%
Vitamin C
31
mg
38
%
Vitamin D
0.4
µg
3
%
Calcium
100.2
mg
10
%
Iron
2.1
mg
12
%
Magnesium
33.9
mg
8
%
Zinc
0.6
mg
4
%
* Percent Daily Values are based on a 2000 calorie diet.
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