FreeThyroid Safe
Thyroid-Safe Egg White Frittata
Egg whites baked with sauteed zucchini, bell pepper, and cherry tomatoes into a light, protein-forward frittata.
Servings
2 slices
Prep
10 min
Cook
15 min
Using only egg whites keeps this frittata light without skimping on protein, and baking it briefly in the oven after a quick stovetop sauté means you get set, fluffy eggs without a lot of fuss.
It's built as a thyroid-conscious dish — light on saturated fat, low in added salt, and full of colorful vegetables rather than heavy fillers. A sprinkle of low-fat feta is optional if you want a little richness, but the frittata holds together fine without it. Slice it into wedges and it works just as well cold the next day.
Ingredients
- 6 egg whites
- 1/2 cup cherry tomatoes — halved
- 1/2 cup zucchini — diced
- 1/4 cup red bell pepper — diced
- 1/4 cup onion — finely chopped
- 1 tablespoon olive oil
- 2 tablespoons low-fat feta cheese — optional
- 1/4 teaspoon black pepper — to taste
- 1/8 teaspoon sea salt — optional, light
Instructions
- 1Preheat oven to 375°F (190°C).
- 2Heat olive oil in a non-stick skillet over medium heat.
- 3Sauté onions, zucchini, and bell peppers for 3–4 minutes until softened.
- 4Add cherry tomatoes and cook for another 2 minutes.
- 5In a bowl, whisk egg whites with pepper (and a pinch of salt if using).
- 6Pour egg whites over the vegetables in the skillet. Stir gently to distribute.
- 7Sprinkle feta cheese on top if desired.
- 8Transfer skillet to oven and bake for 10–12 minutes until egg whites are set.
- 9Remove from oven, let cool slightly, slice, and serve warm.
Nutrition
160
Calories
13g
Protein
6g
Carbs
9g
Fat
1g
Fiber