Egg White Frittata with Spinach, Mushrooms & Turmeric

This egg white frittata is a light, vegetable-filled breakfast or lunch cooked in one pan on the stovetop. Whisked egg whites go over sautéed shiitake mushrooms, sweet onion, red pepper, spinach, fresh ginger and turmeric. The frittata is then folded, flipped and served on a toasted whole-grain tortilla.

The flavor comes from olive oil, fresh herbs and warming spices. The ingredients fit an anti-inflammatory-style eating pattern, meaning they are built around vegetables, herbs and olive oil. This is not medical advice, and the recipe is not intended to treat or prevent any condition.

Adapted from a Cleveland Clinic / Arthritis Foundation recipe. VERIFY BEFORE PUBLICATION: confirm exact credit, link to the original, and add your own tested notes and photos before publishing.

Why You'll Love This Recipe

• Made with egg whites: lighter than a whole-egg frittata with no cholesterol per the supplied nutrition.
• One pan on the stovetop: no oven required, which makes it faster to finish.
• Packed with vegetables: mushrooms, spinach, red pepper, onion, ginger and turmeric in every serving.
• Served on a toasted tortilla: easy to hold, easy to portion, and good for breakfast on the go.
• Good for meal prep: cook the frittata ahead and refrigerate; toast the tortilla fresh when serving.

Prep & Cooking

• Prep Time: verify before publishing
• Cook Time: verify before publishing
• Total Time: verify before publishing
• Servings: 4 (¼ of the frittata each)

Ingredients

• 8 eggs, whites only
• 1 Tbsp. fresh basil, shredded
• ¼ cup fresh chives, thinly sliced
• 3 Tbsp. extra-virgin olive oil
• ¾ cup shiitake mushrooms (or any mushroom), sliced
• ¾ cup sweet onion, finely diced
• ¾ cup red bell pepper (UK/AU: red pepper), finely diced
• 1 tsp. fresh ginger, minced
• ½ tsp. turmeric
• ¼ tsp. salt
• ½ tsp. black pepper, coarsely ground
• 2 cups fresh spinach, loosely packed
• 4 100% whole-grain tortillas (UK/AU: wholemeal wraps)

Equipment: 10-inch non-stick sauté pan (UK/AU: frying pan), a flat plate the same diameter as the pan for flipping, mixing bowl and whisk, dry skillet or open flame to toast the tortillas.

Instructions

Step 1 — Mix the eggs

In a bowl, whisk the egg whites with the basil and chives until well combined and lightly aerated.

Step 2 — Brown the mushrooms

Heat the olive oil in the 10-inch non-stick pan over medium-high heat. When the oil is hot, add the mushrooms and stir constantly until they begin to turn light brown.

Step 3 — Add the vegetables

Add the onion, red pepper and ginger. Season with the salt and black pepper, stirring often.

Step 4 — Add the turmeric

Once the vegetables are coated in the oil, stir in the turmeric and continue to sauté until the vegetables are tender.

Step 5 — Wilt the spinach

Add the spinach and cook, stirring, until fully wilted.

Step 6 — Add the egg whites

Pour the whisked egg whites evenly around the vegetables. As the edges begin to set, gently fold the egg inward from the edge of the pan. Tilt the pan toward the fold so the uncooked egg flows into the gap. Repeat around the pan until the frittata holds together and no liquid egg remains on top.

Step 7 — Flip

Cover the pan with a flat plate the same size as the pan. Hold the plate firmly against the pan with one hand, then flip the pan in one confident motion so the frittata drops onto the plate. Slide it back into the pan to cook the other side briefly.

Step 8 — Serve

Toast a whole-grain tortilla over an open flame or in a dry pan until warm and lightly charred in spots. Place a portion of the frittata on top and serve immediately.

Pro Tip: The frittata needs to be fully set on top before you flip — if liquid egg is still pooling in the center, it won't hold together. Keep folding gently and give it another minute before attempting the flip.

Easy Swaps

• Other mushrooms: cremini, button or oyster mushrooms all work. Shiitake adds a meatier texture; a milder mushroom will give a softer result.
• Different tortilla: this changes the carbohydrate, fiber and gluten content, so recalculate the nutrition if you substitute.
• Whole eggs instead of whites: the texture becomes richer and the nutrition changes significantly — the supplied figures no longer apply.
• No tortilla: serve the frittata on its own as a low-carb option, and recalculate nutrition accordingly.

Storage & Reheating

• Refrigerator: cool the cooked frittata promptly and store in an airtight container for up to 3–4 days (USDA general leftover guidance). Store tortillas separately.
• Reheating: warm the frittata in a non-stick pan over medium-low heat, or briefly in a microwave, until steaming hot (165°F / 74°C). Toast the tortilla fresh.
• Freezer: test a portion before recommending freezing — egg whites can become rubbery after thawing.

Serving Suggestions

• A simple side salad or fresh fruit alongside.
• Hot sauce or salsa if you prefer some heat.

Nutrition (Per Serving)

• Calories: 199
• Protein: 9.7g
• Carbohydrates: 13.6g
• Fat: (total not supplied separately)
• Saturated Fat: 1.5g
• Fiber: 2.8g
• Sugars: 3.6g
• Cholesterol: 0mg
• Sodium: 269mg

Figures as supplied (credited to Cleveland Clinic / Arthritis Foundation). Verify whether these include the tortilla before publishing.

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