Monday, January 09, 2012

Egg Whites for the Win

Hello healthy friends!  Thanks for all of the support on Friday’s January Joiner post…hope it was a little motivation for a few of you, because it was for me.  I see some serious treadmill time on my schedule today.  My lululemon pants are happy to do something other than walk the dog or sit at my desk!

Eats this week have been really quite deeeelish and healthy, a few meals thanks to this bad boy…


Remember those egg whites that were hurting my head? Turns out I had about a bazillion recipe ideas for them… once the sweet and tart Citrus Curd haze cleared from my brain that is.


Keeping true to form I had to make sure I was keeping the meal budget-friendly and went shopping in my freezer for items to bring my ideas to fruition.

Leftover smoked salmon? Well all right then. Now we’re cooking! Literally.


Egg White Frittata with Smoked Salmon and Capers

Serves 4


  • 6 egg whites
  • 1/3 cup cottage cheese (I use 1%)
  • 1/4 skim milk (or milk of your choice)
  • 1/4 cup onions, chopped
  • 1 cup smoked salmon, flaked (not lox)
  • 3 green onions, chopped
  • 1 tbsp capers
  • salt, pepper and dill to taste
  • fresh grated parmesan


  1. Preheat broiler.
  2. Whisk together egg whites, cottage cheese, milk, green onions, salt, pepper and dill.  Set aside.
  3. Liberally spray an oven-proof skillet with non-stick spray.  Heat skillet to medium on stovetop, add onions and sauté until transparent (might need a little water to help them along).  Add salmon, stir and cook until warmed through.
  4. Reduce heat to medium-low.  Add egg mixture and gently mix to distribute salmon mixture evenly through eggs.  Sprinkle with capers.
  5. As eggs begin to cook use spatula to gently ‘drag’ edges of eggs to create space for uncooked mixture to fill. 
  6. When mixture is approximately 3/4 cooked through, sprinkle fresh parmesan over entire dish, then place skillet under broiler.  Cook 4-6 minutes, watching carefully, until cheese begins to brown and eggs no longer jiggle.
  7. Let stand 2 minutes before cutting and serving.  Sprinkle with more parmesan to serve.


This turned out better than I had expected.  The cottage cheese worked perfectly as a binder and the capers gave an excellent zing and saltiness.

According to MyFitnessPal this works out to a measly 115 calories per serving.  Served with a salad it made a perfect lunch and the next night a delicious light dinner.

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Vanessa said...


Tamara said...

Looks yummy. I think I'm going to have to check out MyFitnessPal. You're the second of my favourites to mention it in as many days. Sometimes something new is excellent motivation.

Michelle said...

I love love love eggs. Tonight I was puttering around not really feeling like anything. I sauteed mushrooms and onions and scrambled in one egg and two egg whites. Then rolled it up in a whole wheat tortilla spread with laughing cow. It was so satisfying. I think I'll have to do it again really soon!

carla said...


LOVE me some eggwhites and your creativity.


Anonymous said...

Looks yummy, I never thought to put smoked salmon in a frittata!