This egg white frittata with smoked salmon and goat cheese boasts healthy ingredients and packs in the protein without sacrificing flavor. Make this healthy breakfast recipe for brunch, a quick and easy dinner, or enjoy for lunch throughout the week.
Healthy egg white frittata may leave you feeling suspicious. How are you going to get a rich flavor without a lot of fat, cholesterol, and calories? Don’t worry! This frittata is so flavorful, you won’t miss the yolks. And don't worry! You'll get plenty of protein (97 grams in the whole thing) thanks to the eggs, cheese and salmon.
Like with our no-mayo Chicken Salad and Deviled Egg recipes, this full-flavor egg white frittata makes a great case for building richness without relying on ingredients like butter, egg yolks and cream.
This healthy breakfast recipe is loaded with savory smoked salmon, tangy goat cheese, and fresh dill. The salmon and goat cheese are rich and creamy. The dill is herbaceous with a hint of licorice. Plus, there are pockets of sweet caramelized red onion and punchy capers. Think of it like a lox bagel only without the carbs!
Unlike quiche, frittatas don’t require you to make a crust. And unlike crustless quiche, there's no milk needed in the egg mixture. This recipe uses the same technique as our feta and spinach frittata, where you finish the frittata in the oven so there's no need to flip. It's fast and easy, with only about 15 minutes of hands-on work.
Plus, this Egg White Frittata is also so versatile. It’s delicious at breakfast, brunch, lunch, or dinner. You can serve it warm or at room temperature. And, it keeps very well. You can make it ahead of time to have a healthy meal all ready to go at a moment’s notice.
Try for your next brunch, or just a quiet dinner at home with a couple of simple sides like Lemony Arugula Salad and Quick Roasted Tomatoes.
Table of Contents
Egg White Frittata Ingredients
This egg white frittata leans on the classic combination of smoked salmon, creamy goat cheese, and fresh dill. Here’s what you’ll need to make it:
- Extra-virgin olive oil: You just need a small amount of a buttery, smooth olive oil, like our Italian Nocellara. This prevents the frittata from sticking to the pan.
- Red onion: I love how sweet and flavorful red onions are. If you prefer, you can substitute with one shallot, or ½ white or yellow onion.
- Egg whites: Egg whites are high in protein and low in fat and calories. If you prefer a richer frittata, you can use 7-8 whole eggs in place of the egg whites.
- Smoked salmon: Use high-quality smoked salmon. If you can’t find a 6-ounce package, you can use a less indulgent 4 ounces instead. Or, you can opt for an 8-ounce package and save the extra salmon for another use.
- Goat cheese: Fresh goat cheese is soft, creamy, and tangy. Use your fingertips to crumble the cheese into small pieces so it distributes through the frittata.
- Capers: Capers burst with briny and tangy flavor.
- Dill: Fresh dill has a sweet, grassy licorice flavor. It’s famously a stellar pairing for smoked salmon. Use just the fronds and leave the woody stems behind. If you don’t like dill, you can substitute with fresh parsley leaves.
- Seasonings: A lot of freshly ground black pepper contrasts beautifully with the creamy goat cheese and rich smoked salmon.
How to Make an Egg White Frittata
Frittata is a surprisingly fast and simple dish that’s ready in just over 30 minutes. Because you can serve it warm or at room temperature, you can choose whether you make it just before serving or save time and prepare it in advance.
- Get ready: Preheat the oven to 350°F. Dice ½ medium onion. Drain and coarsely chop 1 tablespoon capers. Coarsely chop 2 tablespoons of fresh dill fronds.
- Sauté the onion: Heat 1 tablespoon olive oil in a 10-inch oven-safe nonstick skillet or well-seasoned cast iron pan over medium heat. Toss in the diced onion and cook for 3 to 4 minutes, stirring occasionally until the onions soften, caramelize on the edges, and smell sweet.
- Whisk the eggs: While the onions are cooking, add 12 large egg whites to a large mixing bowl. Whisk until frothy, about 30 seconds. Tear 6 ounces of smoked salmon into bite-sized pieces and add to the bowl. Crumble in 4 ounces of goat cheese. Whisk in the capers, dill, and ¼ teaspoon of black pepper.
- Cook the eggs: When the onions have softened, pour the egg and salmon mixture into the pan. Cook, undisturbed over medium heat, until the edges begin to set, 3-4 minutes.
- Bake: Transfer the pan to the oven and bake until the frittata has set, about 12 minutes. The frittata will have puffed slightly and the center should be firm.
- Serve: Allow to cool slightly, then slice and garnish with a sprinkle of fresh dill. Serve warm or at room temperature.
How to Store Leftover Frittata
To store leftover frittata, allow it to come to room temperature. Once cool, store wrapped tightly in plastic or in an airtight container in the fridge. It will keep for 3 to 4 days. Serve slices cold or wrap in foil and reheat in a 350°F oven for about 10 minutes.
What to Serve with Egg White Frittata
Smoked salmon frittata is wonderful whether it's for brunch or dinner. Serve it with a side of crusty whole grain bread or toast with a drizzle of olive oil. Or give toast an upgrade with my favorite Spanish classic, Pan con Tomate.
A bright salad, like Lemon Parmesan Lettuce Salad, or some flavorful roasted vegetables would be another great way to round out the meal. Like fennel, dill has a deliciously light licorice flavor. Try pairing this smoked salmon quiche with Fresh Fennel Orange Salad for a similar flavor profile.
How to Use Up Egg Yolks
We don't like wasting things around here, so if you have a bunch of yolks leftover from making this frittata don't throw them out! Make dessert! Life is all about balance, right?
My recipe for a Spanish custard called, Crema Catalana, is scented with citrus and cinnamon and uses 8 egg yolks. If you've never had it before you'll be pleasantly surprised at how lucious it is. Think of it as a lighter cousin to France's crème brûlée.
You can always make a remarkable amount of Aioli and add it to your soups, sandwiches, burgers and gift it to friends. This creamy, garlicky spread only takes a few minutes to make. It also only needs one egg yolk so be prepared to share!
Healthy Breakfast Recipes to Make Today!
Mediterranean Diet Recipes
Healthy Breakfast Egg Muffins (Video)
Mediterranean Diet Recipes
15-Minute Mediterranean Breakfast Bowls
Breakfast
Easy Oven Baked Eggs
Browse all Mediterranean recipes.
Visit Our Shop.
Try our Nocellara-Italian Extra Virgin Olive Oil!
This EVOO is produced from hand-picked, cold-extracted Nocellara olives. High in polyphenols, it boasts aromas of fresh tomatoes and vegetables with a mildly spicy finish.
Egg White Frittata with Smoked Salmon
Ingredients
- 1 tablespoon extra-virgin olive oil
- ½ medium red onion, diced
- 12 large egg whites (about 360g)
- 6 ounces smoked salmon, torn or sliced into bite-size pieces
- 4 ounces soft goat cheese, crumbled
- 1 tablespoon capers, drained and roughly chopped
- 2 tablespoons chopped dill, plus more for garnish
- ¼ teaspoon freshly ground black pepper
Instructions
- Get ready: Position a rack in the middle of the oven and preheat the oven to 350 degrees F.
- Sauté the onion: Heat the oil in a 10-inch oven-safe nonstick skillet over medium heat. Toss in the diced onion and cook for 3 to 4 minutes, stirring occasionally. The onions should soften, begin to brown on the edges, and smell sweet.
- Mix the eggs: While the onions are cooking, add the egg whites to a large mixing bowl. Whisk until frothy, about 30 seconds. Stir in the salmon, goat cheese, capers, dill, and black pepper.
- Cook the eggs: When the onions have softened, pour the egg and salmon mixture into the pan. Cook, undisturbed over medium heat for 3 to 4 minutes, or until the edges begin to set.
- Bake the eggs: Transfer the pan to the oven and bake for 12 minutes, or until the frittata has set. The frittata will have puffed slightly and the center should be firm.
- Serve: Let cool for a few minutes, then slice into 8 pieces. Serve with a garnish of fresh dill.
Video
Notes
- Frittata will keep in your fridge for 3-4 days. To store leftovers, allow it to cool to room temperature. Wrap tightly in plastic or store in an airtight container in the fridge.
- To tell if your frittata is set, use the "jiggle test." if the center of the frittata jiggles when you shake the skillet, it needs to cook longer.
- Visit our shop to browse quality Mediterranean ingredients including olive oils, honey, jams and spices.
CmI am not crazy about goat cheese.Can you use cream cheese, provolone, swiss?
Hi, Mary. I think this would actually be pretty delicious with provolone or swiss. I would just shred it first, so it is evenly distributed. Enjoy!
This was so good! A high-protein breakfast, although I made it for dinner and then had the leftovers for breakfasts. Excellent for this Type 1 Diabetic to keep blood sugars stablized all day! I used 8 whole eggs instead of 12 egg whites, and it worked out well. Thank you for this amazing recipe!!
Any reason for egg whites only? Could one use whole eggs? Thanks.
Sure, Ron! We have a few other frittata recipes you can use for guidance, if you're prefer to use whole eggs: Feta and Spinach Frittata and Veggie Frittata.
What is the dish you are using to make the frittata in?
Hi, Becky! That is the Sauteé Pan from Caraway. It's one of Suzy's favorites. So easy to clean!!
This was delicious! I was looking for a new high protein breakfast recipe and was very happy with this one. I'm looking forward to making it again and again with some variations of veggies, cheese etc. Really, really good!