Tag Archives: egg whites

High protein, low calorie frittata with poblano and turkey bacon


I think I shall call this a “brotatta”. Because the bros and lady bros will love this for a high protein meal or snack that is remarkably low in calories. But it’s not low in flavor. 

I don’t mind using whole eggs with egg whites in my fritattas and omelets. The nutrition from the yolk is good and you don’t need to worry about the cholesterol. Yet if you want to shave off a few calories and leave room for extra bacon, that’s cool too. 

I experimented with an ingredient I love to diss: turkey bacon. I’m an Iowan, and we love good, porky bacon. But my challenge was to create a leaner, meaner frittata without skimping on flavor. And honestly, tossed in the frittata, I still got that smoky bacon flavor for only 35 calories in 2 slices of the turkey “bacon”. I used Wellshire uncured turkey bacon. It’s low in sugar and calories. But I’ve heard Oscar Mayer makes a tasty turkey bacon too. Use whatever you like for your meat if you decide you’d like your frittata to have some. 

This recipe serves one hungry lady. I attempted to cook this on the stovetop instead of finishing in the oven as I usually do. It worked fine, except flipping the thing was a challenge. It doesn’t matter – just cook it until the egg whites are set. 

If you want a heartier meal, add some whole grains or fruit on the side. For breakfast or brinner – it’s tasty fuel for your day. 

207 kcal|8g fat|4g carb|27g protein|1g fiber

Egg white frittata with poblano pepper and turkey bacon
Serves 1
A high protein, low carb and low calorie frittata for breakfast or brinner.
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Prep Time
5 min
Cook Time
10 min
Total Time
15 min
Prep Time
5 min
Cook Time
10 min
Total Time
15 min
  1. 8 Tbsp liquid egg whites (that's about 3 egg whites)
  2. 2 Tbsp 2% milk
  3. 2 slices fully cooked turkey bacon (I used Wellshire uncured pre-cooked bacon)
  4. 1/4 cup 2% shredded cheddar cheese
  5. 1 green onion - white parts separated from the green.
  6. 3/4 poblano pepper (I ate the rest while cooking. Use the whole pepper if you like.)
  7. Seasonings: a bit of salt and pepper in the eggs. Optional smoked paprika is excellent too.
  1. Chop your veggies so they're ready to go. Chop the bacon into small pieces too.
  2. Measure your egg whites into a cup and add the milk. Whisk to combine.
  3. Heat a small nonstick pan over medium heat. Saute the pepper and white parts of the green onion.
  4. Add the bacon to the veggies plus any additional spices/seasonings and stir to combine.
  5. Add the egg whites/milk mixture and sprinkle on your cheese. Cover the pan and cook 4-5 minutes until the frittata is lightly brown on the bottom.
  6. If you're skilled, flip it in the pan to brown the other side. Otherwise just keep the pan covered and cook another 3-4 minutes or until the egg whites are fully set.
  7. Flip the frittata from the pan onto a plate. Sprinkle on the green onions. Serve.
Amy Dix http://amydix.com/