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Egg White Frittata with Kale and Cherry Tomatoes

320 kcal · 35 g protein · 10 minutes · 2 servings

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Egg White Frittata with Kale and Cherry Tomatoes

This light and nutritious egg white frittata combines tender kale and juicy cherry tomatoes, creating a flavorful and healthy meal perfect for breakfast or brunch. The addition of sautéed onions and a touch of olive oil enhances the natural flavors while keeping it low in fat.

320 kcal 35 g protein 10 minutes

Ingredients

  • egg whites 6 large
  • kale 1 cup chopped
  • cherry tomatoes 1/2 cup
  • olive oil 1 tsp
  • onion 1/4 cup chopped

Method

  1. Prepare Ingredients. Wash the kale thoroughly and chop it into bite-sized pieces, removing tough stems. Rinse the cherry tomatoes and cut them in half. Peel and finely chop the onion. Separate 6 large egg whites and place them in a mixing bowl.
    Tip: Use a salad spinner to dry kale quickly after washing to avoid excess moisture.
  2. Sauté Onion and Kale. Heat 1 teaspoon of olive oil in a non-stick skillet over medium heat. Add the chopped onion and sauté for about 3-4 minutes until it becomes translucent and soft. Add the chopped kale and cook for another 4-5 minutes until it wilts and reduces in volume.
    Tip: Stir frequently to prevent onions from browning too much and kale from sticking.
  3. Add Cherry Tomatoes. Add the halved cherry tomatoes to the skillet with the kale and onions. Cook for 2-3 minutes, stirring gently, just until the tomatoes soften slightly but still hold their shape.
    Tip: Avoid overcooking tomatoes to keep their fresh flavor and texture.
  4. Add Egg Whites. Pour the egg whites evenly over the sautéed vegetables in the skillet. Tilt the pan gently to distribute the egg whites evenly. Reduce the heat to low and cover the skillet with a lid.
    Tip: Use a non-stick skillet to prevent the frittata from sticking and make flipping easier if needed.
  5. Cook the Frittata. Let the frittata cook covered on low heat for about 8-10 minutes. Check occasionally to ensure the egg whites are setting without burning the bottom. The frittata is done when the egg whites are fully set and firm to the touch.
    Tip: If your skillet is oven-safe, you can finish cooking under a broiler for 1-2 minutes to brown the top.
  6. Serve. Once cooked, carefully slide the frittata onto a plate or cut it directly in the skillet into portions. Serve warm for a satisfying and healthy meal.
    Tip: Pair with a fresh green salad or whole grain toast for a complete meal.

Pro tips

  • Use fresh kale and cherry tomatoes for the best flavor and texture.
  • Cook the frittata on low heat to avoid browning or burning the egg whites.