Egg-White Frittata with Roasted Vegetables and a Parmesan-Cheddar Crust

Recipe contributed by Rachel Paul; photo contributed by Grace Kosner Yield:  2 servings
Prep Time:  35 minutes Cook Time:  10 minutes

Egg-White Frittata with Roasted Vegetables and a Parmesan-Cheddar Crust

“One of families that I babysit has decided they need to lower the fat in their diet. Upon hearing this news, we started brainstorming a bunch of foods that they like that are still tasty but much lower in fat. The roasted cauliflower has a nice toasty flavor and the peas are small bursts of sweetness. The Parmesan-Cheddar crust creates a nice, crispy topping that will have any kid drooling! In addition, many people who are watching their fat intake are often watching their sodium intake; feel free to omit the added salt, as the Parmesan provides a nice saltiness to the recipe. Who says healthier food has to be boring?" -- Rachel Paul


2 tablespoons panko bread crumbs

1 tablespoon grated Parmesan cheese

1 teaspoon chopped fresh parsley

1 tablespoon plus 1 teaspoon vegetable oil, divided

5 large egg whites

1 teaspoon water

⅛ teaspoon salt

1¾ cup cauliflower florets

2 tablespoons carrots, cut into ½-inch dice

1 tablespoon frozen peas, thawed

1 tablespoon shredded Cheddar cheese


  1. Preheat the oven to 375ºF.
  2. Heat a cast-iron skillet (or a sturdy, ovenproof frying pan) over medium-high heat.
  3. Mix the panko, Parmesan, parsley, and 1 of the teaspoon oil in a small mixing bowl and set aside.
  4. In a small mixing bowl, beat the egg whites with the water and salt just until blended but not bubbly. Add the Cheddar and set aside.
  5. Carefully add the cauliflower and the remaining 1 tablespoon of oil to the skillet, mix gently to coat, roast it in the oven for 25 to 30 minutes, until browned on the bottom. Carefully remove the skillet from the oven and place on the stovetop over medium-high heat. Add the carrots and peas and stir again. Cook for 3 minutes, until the vegetables are brown on the edges.
  6. Increase the oven temperature to 400ºF.
  7. Add the egg whites to the vegetables in the pan, tilt it gently to spread over the bottom,  and cook for about 3 minutes without stirring, until the bottom solidifies. Sprinkle the panko mixture evenly over the top.
  8. Return the pan to the hot oven and bake for 5 minutes, until the top is brown and crusty and the center is cooked through and not jiggly. Serve immediately.

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