📝 About This Recipe
This light and airy frittata is a masterclass in low-sodium cooking, proving that you don't need salt to achieve deep, satisfying flavor. We lean on the natural sweetness of caramelized bell peppers, the earthy depth of fresh baby spinach, and a bright kick of lemon zest to wake up the palate. It’s a sophisticated, protein-packed brunch centerpiece that feels indulgent while remaining perfectly heart-healthy and refreshing.
🥗 Ingredients
The Egg Base
- 2 cups Egg Whites (approximately 12-14 large egg whites, at room temperature)
- 1/4 cup Skim Milk or Unsweetened Almond Milk (adds creaminess without extra sodium)
- 1/2 teaspoon Black Pepper (freshly cracked for maximum aroma)
- 1/8 teaspoon Nutmeg (freshly grated; provides a subtle warmth)
- 1 teaspoon Lemon Zest (finely grated to brighten the egg flavor)
The Garden Sauté
- 2 tablespoons Extra Virgin Olive Oil (divided)
- 1 medium Red Bell Pepper (seeded and thinly sliced into strips)
- 1 medium Yellow Bell Pepper (seeded and thinly sliced into strips)
- 4 cups Fresh Baby Spinach (tightly packed)
- 2 large Shallots (finely minced)
- 3 cloves Garlic (thinly sliced)
- 1 teaspoon Fresh Thyme (leaves stripped from the stem)
Finishing Touches
- 2 tablespoons Fresh Chives (finely snipped)
- 1/4 teaspoon Red Pepper Flakes (optional, for a hint of heat)
- 1 whole Avocado (sliced, for serving)
👨🍳 Instructions
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1
Preheat your oven to 375°F (190°C). Position a rack in the center of the oven to ensure even cooking.
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2
In a large mixing bowl, whisk together the egg whites, milk, black pepper, nutmeg, and lemon zest until well combined and slightly frothy. Set aside.
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3
Place a 10-inch oven-proof non-stick skillet or a seasoned cast-iron skillet over medium heat. Add 1 tablespoon of olive oil.
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4
Add the sliced red and yellow bell peppers to the skillet. Sauté for 5-7 minutes until they are softened and beginning to show slight charred edges.
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5
Stir in the minced shallots and sliced garlic. Cook for another 2 minutes until the shallots are translucent and the garlic is fragrant, being careful not to burn the garlic.
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6
Add the baby spinach and fresh thyme to the pan. Toss gently with tongs until the spinach has just wilted, which should take about 1-2 minutes.
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7
Remove the vegetable mixture from the skillet and place it on a plate. Wipe the skillet clean with a paper towel.
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8
Return the skillet to medium-low heat and add the remaining 1 tablespoon of olive oil, ensuring it coats the bottom and sides of the pan thoroughly.
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9
Pour the egg white mixture into the skillet. Immediately distribute the sautéed vegetable mixture evenly across the eggs.
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10
Let the frittata cook undisturbed on the stovetop for about 3-4 minutes, or until the edges are set and beginning to pull away from the sides.
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11
Transfer the skillet to the preheated oven. Bake for 10-12 minutes, or until the center is firm to the touch and the top is slightly golden.
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12
Carefully remove the skillet from the oven (remember the handle is hot!). Let the frittata rest for 5 minutes; this allows it to firm up for easier slicing.
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13
Garnish with fresh chives and red pepper flakes. Slice into wedges and serve directly from the pan or slide onto a serving platter.
💡 Chef's Tips
To prevent a watery frittata, ensure the spinach is fully wilted and any excess liquid in the pan is evaporated before adding the eggs. Room temperature egg whites whip up with more volume than cold ones, leading to a fluffier texture. If you miss the saltiness, use high-quality balsamic glaze drizzled over the top for a punch of acid and sweetness. Invest in a good non-stick, oven-safe skillet to ensure the frittata slides out perfectly without tearing. Don't overbake; the frittata should have a slight jiggle in the very center when you take it out, as residual heat will finish the cooking.
🍽️ Serving Suggestions
Serve alongside a pile of dressed arugula with a squeeze of fresh orange juice. Pair with a side of roasted sweet potato hash seasoned with smoked paprika. A chilled glass of hibiscus iced tea or a sparkling water with cucumber slices complements the fresh flavors. Top each wedge with a dollop of sodium-free Greek yogurt and fresh salsa for added creaminess. Serve with a slice of toasted sprouted grain bread for a complete, fiber-rich meal.