No Fat (Egg White) Frittata

A photo of a slice of no fat frittata made with egg whites, almond milk, spices, garlic scapes and cauliflower


  • 9 eggs – whites only
  • 1/2 cup almond milk
  • 1/2 cup garlic scapes (or you can use asparagus if you can’t find scapes)
  • 2 cups cauliflower
  • (optional) 1/4 cup chopped yellow onion
  • 1 teaspoon of powered garlic
  • 1 teaspoon of paprika
  • salt and pepper


TIP: I highly recommend you use parchment paper and line the dish you’ll be baking with. Otherwise, this is going to seriously stick to that dish. Parchment paper is a useful thing anyway, so good to have a box of it lying around.

You’ll also need a small (like 7″) square or round baking dish and a steamer pot.

Heat oven to 400 degrees.

Chop up the cauliflower (tops and stems) into smaller bits. Remember, this makes a small frittata, so you don’t want large veggie chunks in it. You’ll want to lightly steam these. No more than 5 minutes. While that’s steaming, chop up the scapes (if you are unfamiliar with scapes you can read about them here) or asparagus also into smaller bits. If you’re adding onion, chop that up too.

In a mixing bowl, crack open your eggs, separating out the yolks (you can save those and scramble them or whatever you want). Whisk that up while adding the almond milk. Add in the garlic and paprika and whisk some more. Put in the scapes or asparagus as well as the lightly steamed cauliflower (and onion if you’re adding it) and mix it around.

Now, get out the sheet of parchment paper and line your baking dish with it. I cut off any excess that’s sticking out the top. Pour in the mixture. This is what mine looked like before I put it in the oven.

A photo of a no fat frittata made with egg whites, almond milk, spices, onion scapes and cauliflower right before it went in the oven

I baked this about 35 minutes. Your time may vary depending on your baking dish. I would try 25 minutes and then test it. It should be obviously baked (like no runny egg matter anywhere) and lightly browned. When you take it out of the oven, let is rest for like 5 minutes. What I do is I pull the whole thing out with the parchment paper and lay it on a cutting board. It’s easier to cut and serve like that than if you try and keep it in the dish. Also, you want to ditch the parchment paper anyway as it would get soggy and you don’t want to end up with that.

Add salt and pepper to taste.

Works for breakfast, lunch, or dinner.

Makes 3 servings.

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