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A light and fluffy egg white frittata recipe, baked like a casserole with egg whites, fresh asparagus, and soft goat cheese. Bake it ahead and enjoy it for breakfast, lunch or dinner with some dressed baby greens alongside.

A baking dish with egg white frittata and chive blossoms on top.

This Italian-style frittata is made with egg whites only (no yolks), so it turns out as fluffy as all get-out, with a silky-smooth texture. It’s baked entirely in the oven, which makes the method a little different from the usual stovetop one. It’s studded with slices of fresh asparagus and creamy, tangy goat cheese.

In my book, frittata is the ultimate meal solution for a slew of different occasions. So many possibilities!

Egg whites in frittata

A frittata is basically an omelet in another language (Italian), and it’s one of the most humble, down-to-earth dishes you can make. Just like an omelet or quiche, can be filled with any number of tasty add-ins (see my zucchini and brie cheese frittata, including odds and ends from the fridge.

Next to scrambled eggs, a frittata is the most democratic of egg dishes. That’s because the person making it doesn’t need to have fancy cooking-school technical skills, like folding (the classic French-style omelette) or pastry-making (still French, as in quiche).

Tips for success:

Layer chopped asparagus and shallot in a baking dish. Whisk the egg whites, cream and goat cheese and pour over.
Pop the whole thing into the oven to bake for about 30 minutes.

This frittata is made with 1 quart of store-bought egg whites (4 cups of egg whites). It turns out thick and cake-like when it’s baked in a dish or pan with a 3-quart capacity. I used rectangular dish, but you can also use an 8 x 8-inch square baker.
If you want to double the recipe, use a 9 x 13 x 2-inch pan and keep an eye on it — plan on adding 5-10 minutes to the baking time.

How to serve frittata:

Slice the cooled frittata into bite-sized pieces and serve as an appetizer with some chilled white wine or prosecco.
Make a light supper or brunch dish, served warm or at room temperature along with a simple green salad and crusty bread.
Put leftover frittata in the fridge, and enjoy for breakfast, lunch or on-the-go snack for days. Perfect for a picnic!

A baked frittata made with egg whites and chopped asparagus.

Egg White Frittata with Asparagus

Karen Tedesco

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5 from 9 community reviews

Prep Time 10

Cook Time 35

Total Time 45

Course Eggs

Cuisine Italian

Servings 8 servings

Ingredients

▢ 1 pound (450 g) asparagus, tough lower stalks trimmed
▢ 2 tablespoons finely chopped shallot
▢ 1 quart (1000 ml) pasteurized egg whites , (or from approximately 2 dozen eggs)
▢ ¼ cup (60 ml) heavy cream
▢ 4 ounces (125 g) soft goat cheese or feta cheese, crumbled
▢ 2 tablespoons chopped fresh chives, or green onions
▢ Kosher salt and freshly ground black pepper

US Customary – Metric

Instructions

Preheat the oven to 400 (200 C) degrees. Lightly coat a 3-quart baking dish with oil.
Set aside 5 or 6 whole asparagus spears. Chop the rest into ½-inch pieces. Arrange the chopped pieces and the shallot in the bottom of the dish.
Whisk the egg whites, cream, cheese, chives, ¾ teaspoon salt and about 8 grinds of black pepper in a large bowl until well combined. Pour into the baking dish. Arrange the remaining asparagus spears on top.
Bake 30-35 minutes, until the frittata is puffed, golden on the edges and the center is set.
Cool about 10 minutes before slicing. Serve warm or at room temperature.

Karen’s Notes and Tips

Serve the sliced frittata alongside a few handfuls of baby greens, if you like.
Keep leftover frittata in the refrigerator up to 3 days. Reheat slices in microwave for 40-60 seconds on high or 15 minutes in a 350 degree oven.
To bake the frittata, use an 8 x 8-inch baking dish or one with a 3-quart capacity. I used this rectangular baking dish.

Nutrition

Calories: 138kcal Carbohydrates: 4g Protein: 17g Fat: 6g Sodium: 252mg Fiber: 1g Sugar: 2g

Nutrition facts are calculated by third-party software. If you have specific dietary needs, please refer to your favorite calculator.

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Recipe developer Karen Tedesco of the popular website Familystyle Food in her kitchen making a kale salad.

Hey, I’m Karen

Creator of Familystyle Food

I’m a food obsessed super-taster and professionally trained cook ALL about creating elevated dinners with everyday ingredients. Find simplified recipes made from scratch and enjoy incredibly tasty food! Read more about me here.

Baked Egg White Frittata with Asparagus