Egg White Frittata Recipe- Veggie & Peri Peri Salad

Last Updated on 4 months by Neha Deshmukh

Egg White Frittata Recipe – Veggie & Peri Peri Salad

Introduction

Okay, let’s be real – mornings can be crazy. Between getting ready and rushing out the door, a healthy, satisfying breakfast often falls by the wayside. But what if I told you there’s a recipe that’s quick, easy, packed with veggies, and totally delicious? This Egg White Frittata with a zesty Peri Peri Salad is my go-to when I need a nourishing meal that doesn’t take all morning to make. I first whipped this up when I was trying to incorporate more protein into my diet, and it’s been a family favourite ever since!

Why You’ll Love This Recipe

This isn’t your average frittata. It’s light, fluffy, and bursting with flavour thanks to the colourful veggies and a vibrant Peri Peri salad on the side. It’s perfect for a weekend brunch, a light lunch, or even a quick dinner. Plus, using egg whites keeps it healthy without sacrificing taste. You’ll love how easy it is to customize too!

Ingredients

Here’s what you’ll need to make this veggie-packed frittata:

• 1 teaspoon olive oil (approx. 5ml)
• 1 sprig curry leaves (about 10-12 leaves)
• 2 cloves garlic, finely chopped
• 3 sprigs spring onion (white part), chopped
• 0.5 cup onion, chopped (approx. 75g)
• 1 green chilli, finely chopped (adjust to your spice preference!)
• 0.25 cup yellow bell pepper, chopped (approx. 60g)
• 0.25 cup red bell pepper, chopped (approx. 60g)
• 0.25 teaspoon salt (approx. 1.5g)
• 0.5 cup button mushrooms, sliced (approx. 70g)
• 0.25 teaspoon black pepper powder (approx. 1g)
• 0.5 teaspoon turmeric powder (approx. 2.5g)
• 0.5 teaspoon red chilli flakes (approx. 2.5g)
• 0.5 teaspoon salt (approx. 3g)
• 3 tablespoon water (approx. 45ml)
• 250 ml egg whites (from about 6-7 eggs)
• 3 tablespoon coriander leaves, chopped (approx. 15g)
• 3 sprigs spring onion (green part), chopped
• 1 tomato, sliced
• 2-3 cucumbers, thinly sliced
• 0.25 teaspoon black salt (approx. 1.5g)
• 0.5 teaspoon peri peri seasoning (approx. 2.5g)
• 1 teaspoon honey (approx. 5ml)

Ingredient Notes

Let’s talk ingredients! A few little tips from my kitchen to yours:

• Olive Oil: I prefer using extra virgin olive oil for its flavour and health benefits. It adds a lovely richness to the frittata.
• Curry Leaves: These little guys are a staple in South Indian cooking! They have a unique, citrusy aroma. If you can’t find fresh curry leaves, you can sometimes find them frozen in Indian grocery stores.
• Peri Peri Seasoning: This seasoning originated in Portugal and Mozambique, and it’s become super popular for its spicy, tangy flavour. You can find it pre-made, or easily make your own by blending chilli flakes, paprika, garlic powder, and a touch of lemon juice.

Step-By-Step Instructions

Alright, let’s get cooking!

1. Heat the olive oil in a non-stick pan over medium heat. Add the chopped curry leaves, garlic, and spring onion stems. Sauté for 1-2 minutes, until fragrant.
2. Add the chopped onion and green chilli to the pan. Cook until the onions soften and turn translucent – about 3-5 minutes.
3. Stir in the chopped bell peppers and mushrooms. Sprinkle with ¼ teaspoon salt, cover the pan, and cook on low flame for 3-4 minutes, until the veggies are slightly softened.
4. While the veggies are cooking, prepare the egg mixture. In a bowl, whisk together the black pepper, turmeric powder, red chilli flakes, ½ teaspoon salt, and water. Add the egg whites, coriander leaves, and spring onion greens. Whisk everything really well until it’s light and frothy.
5. Pour the egg mixture into the pan over the cooked vegetables. Gently scramble on low heat until the frittata is about 75% set.
6. Arrange the tomato slices on top of the frittata. Cover the pan and cook for another 3-4 minutes, until the frittata is fully set and the tomatoes are slightly softened.
7. Let the frittata cool slightly before slicing it into triangles.

While the frittata is cooling, let’s make the salad! Toss the thinly sliced cucumbers with black salt, peri peri seasoning, and honey. Chill in the fridge for at least 10 minutes to let the flavours meld.

Expert Tips

• Don’t overcrowd the pan! If your pan is too small, cook the frittata in batches.
• For a fluffier frittata, whisk the egg whites until they form soft peaks.
• Use a non-stick pan to prevent sticking. If you don’t have one, grease the pan well with olive oil.

Variations

• Vegan Adaptation: Replace the egg whites with a chickpea flour batter (besan). You’ll need about ¾ cup of chickpea flour mixed with 1 cup of water and the same spices.
• Gluten-Free Adaptation: This recipe is naturally gluten-free! Just double-check that your peri peri seasoning doesn’t contain any hidden gluten.
• Spice Level Adjustment:
  • Mild: Reduce the amount of green chilli and red chilli flakes.
  • Medium: Use the recipe as is.
  • Spicy: Add an extra green chilli or increase the amount of red chilli flakes.
• Festival/Brunch Adaptation: Add some crumbled paneer or grated cheese to the frittata for a more festive touch.
• My Family’s Favourite: My kids love it when I add a handful of spinach to the veggie mix!

Serving Suggestions

Serve the Egg White Frittata warm or at room temperature with the chilled Peri Peri Cucumber Salad. It’s also delicious with a side of fresh fruit or a dollop of Greek yogurt.

Storage Instructions

Leftover frittata can be stored in an airtight container in the refrigerator for up to 3 days. Reheat gently in a pan or microwave. The salad is best enjoyed fresh, but you can store the cucumber slices separately for a day.

FAQs

Is this frittata suitable for a high-protein diet?

Absolutely! Egg whites are a fantastic source of protein, making this a great option for anyone looking to increase their protein intake.

Can I use whole eggs instead of just egg whites?

Yes, you can! Using 3-4 whole eggs will give you a richer, more flavourful frittata. Keep in mind it will also increase the fat content.

What vegetables can I substitute in this recipe?

Feel free to get creative! Zucchini, broccoli, carrots, or even leftover roasted vegetables would all work well.

How can I prevent the frittata from sticking to the pan?

Using a good quality non-stick pan is key. Make sure to heat the oil properly before adding the vegetables.

Can this frittata be made ahead of time?

You can definitely prep the veggies and egg mixture ahead of time. Store them separately in the refrigerator and combine them when you’re ready to cook.