Egg White Frittata

Diet Tags

Gluten-Free, Dairy-Free, Vegetarian, Pescatarian

Maintaining balanced magnesium levels in your body is essential for overall health.

If you want to reduce excessive magnesium levels in your urine, incorporating foods low in magnesium, such as egg whites, into your diet is an intelligent choice.

This recipe offers a delicious and nutritious way to do just that.

Recipe Benefits

  • Low in Magnesium: This recipe, focusing on egg whites, is suitable for individuals who need to manage their magnesium intake. Egg whites are naturally deficient in magnesium.
  • High in Protein: Egg whites are an excellent source of high-quality protein, making this frittata a satisfying and nutritious choice for those seeking to increase their protein intake.
  • Rich in Vegetables: This recipe includes red bell peppers, green onions, and spinach, providing essential vitamins, minerals, and antioxidants.
  • Nutrient-Dense: This frittata, made with egg whites and vegetables, is nutrient-rich, making it a healthy addition to your meals.


Ingredients for 2 servings:

  • 1 tablespoon coconut oil
  • 1 red bell pepper diced
  • 1 cup egg whites
  • 2 green onions — finely chopped
  • 1/4 teaspoon salt
  • 1 1/2 cups roughly chopped fresh spinach
  • 2 tablespoons Parmesan cheese


  1. Preheat your oven to broil and place a rack in the upper third of the oven. Then, heat a small non-stick skillet (it must be non-stick and oven-safe) over medium heat.
  2. Add oil and red bell pepper, and sauté for 6 to 8 minutes until the pepper softens.
  3. Whisk the egg whites in a bowl until they form soft peaks with a frothy texture.
  4. Once the pepper is softened, add salt and green onion to the skillet and stir to combine for about 30 seconds.
  5. Add spinach to the skillet a little at a time, stirring until it wilts and cooks down, which should take 1 to 2 minutes.
  6. Slowly pour the egg whites into the skillet and let them cook undisturbed until the edges begin to cook through and appear more solid white.
  7. Use a rubber spatula to gently lift the edges of the egg whites and tilt the pan so any uncooked whites run underneath the cooked eggs and are now touching the bottom of the skillet.
  8. Move your spatula around, lifting the edges and titling as you go. Let it cook for 1 more minute.
  9. Sprinkle cheese on top, then transfer the skillet to the oven.
  10. Broil for 2 to 3 minutes (make sure you don’t walk away!) until the egg whites are puffed and cooked through. Once done, slide the frittata onto a plate or cutting board and enjoy!

Nutritional Information

Per serving:

  • Calories: 222.1 kcal
  • Protein: 18.9 g
  • Fat: 13.5 g
  • Carbohydrates: 6.9 g
  • Fiber: 3.8 g
  • Magnesium: 43.8 mg

Based on Nutrisurvey


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