Whole Egg & Egg White Cottage Cheese Frittata
If you’re anything like me, you probably open your fridge and spot a container of leftover egg whites staring back at you. Between homemade mayo, rich egg-yolk ice cream, and my daily frothy latte ritual, I’m constantly looking for simple, nourishing ways to use them up.
That’s exactly how this high-protein cottage cheese frittata came to life—and now it’s become a staple in our kitchen.
This frittata is everything you want in a wholesome breakfast: light, fluffy, satisfying, and packed with protein. By combining whole eggs with extra egg whites, you get that classic frittata texture with an even softer, more delicate bite. And the real secret? Blended cottage cheese. It melts right in, adding a subtle creaminess and a serious protein boost without weighing things down.
The result is a light and fluffy egg white frittata that feels cozy and comforting, but still nourishing and energizing—perfect for starting your day strong.
One of my favorite things about this recipe is how versatile it is. It’s just as delicious for a slow weekend breakfast as it is for a quick weekday lunch or even a simple dinner paired with a fresh side salad. Plus, it’s made with real, whole-food ingredients you can feel good about.
If you’re trying to eat more protein without overcomplicating things, this recipe is such an easy win. And if you’ve got extra egg whites to use up? Even better.
This one is truly whole-family approved in our house—and I have a feeling it’ll become a regular in yours too.
Whole Egg & Egg White Spinach Frittata
Prep Time: 10 minutes Cook Time: 25 minutes Serves: 4-6 as a side
- 1/2 pound ground Italian chicken sausage (if in a casing remove the casing)
- 4 large eggs
- 12 Tablespoons egg whites (equivalent to the whites of about 5 whole eggs)
- 1/2 cup low fat cottage cheese
- 1/2 cup freshly grated parmesan cheese
- 1 cup chopped spinach
- 1/4 teaspoon crushed red pepper flakes
- 1/2 teaspoon garlic powder
- 1/2 teaspoon unrefined salt
- freshly ground black pepper
Preparation
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Preheat oven to 350 degrees F. Move the oven rack to the second highest from the top.
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Lightly grease a 10-inch oven proof skillet or baking dish and set aside.
- Add the sausage to a skillet set over medium-high heat. Use a wooden spoon to break up the meat a bit and cook until no longer pink.
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In a medium bowl, whisk eggs, cottage cheese, parmesan, spinach, pepper flakes, garlic powder, salt and pepper. Pour this mixture into the same skillet as the sausage. Cook for 1 minute to let the bottom set a bit. (alternatively you can pour the whole mixture into an oven proof pan or dish if you're skillet isn't oven proof)
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Put the pan in the preheated oven and bake until the edges are browned and the center has set. About 20-25 minutes. Start checking around the 20 minute mark.
Notes
*Use this recipe as a guide and adjust measurements and ingredients as necessary. *If you don't have egg whites just replace the egg whites with 4 large whole eggs
Can you clarify: it sounds like we have a greased pan or skillet set aside, but then we add the mixture into the cast iron skillet that we made the sausage in and the greased pan isn’t used?
Hi there, I’m sorry for the confusion. I just updated the post. If you’re skillet is oven proof just keep put everything in the oven in the same skillet you cooked the sausage in. If your skillet isn’t oven proof then you’ll pour the mixture into an oven proof pan and bake from there. I hope this is helpful and I’m sorry for the wonky wording on that one!!