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I just realized that this will be the first breakfast recipe I’ve posted on this site. Which is strange, since breakfast is my favorite meal to cook! I guess most of the time, I’m just winging it and never really follow a set recipe. Plus we’re usually in too much of a hurry to scarf it down to take any pictures. ;) Well, here’s the first edition of the “What Heather Had for Breakfast” posts.

Getting a grill has been a game changer for us. It makes it so easy to eat healthy! I’ll prepare the food, Tony tosses it on the grill, and we have meals ready in half the time! We’re eating a lot more fish these days, especially salmon. I had him grill some extra salmon fillets the night before, just so I could try it in this dish.

In case you haven’t noticed, I now subscribe to the belief that goat cheese pairs well with just about everything. Parmesan, white cheddar or feta could be swapped for the goat cheese, and of course you could omit the cheese altogether. You can also use whatever combination of eggs/egg whites you prefer!  The standard carton of egg whites usually has 2 cups, which makes it perfect for this recipe. I like my breakfasts to be savory, so this recipe is right up my alley, but you could easily serve this frittata for dinner as well.

Salmon Egg White Frittata

Serves 4


  • 1 tablespoon canola oil
  • 1 large yellow onion, thinly sliced
  • 1/2 cup diced bell pepper
  • 3 cups fresh spinach, chopped
  • 2 cups egg substitute (equal to 8 large eggs)
  • 8 ounces cooked salmon, coarsely chopped
  • 4 oz goat cheese, crumbled
  • salt and freshly-ground pepper, to taste


Preheat broiler. Pour oil into a large, oven-safe skillet and heat over medium-high heat. (I used my 12” cast iron skillet.) Add onion and bell pepper and cook 3-4 minutes or until tender, stirring frequently.  Stir in spinach and cook about 3 minutes, or until spinach wilts.

In a bowl, combine the egg substitute, salmon, goat cheese, salt and pepper. Pour the egg mixture evenly over the sauteed veggies.  Reduce heat to medium-low.  Cover and let cook for 10 minutes or until top of frittata is almost set.

Remove lid; place skillet under broiler, 4-6” from heat source.  Broil 2 minutes or until top is puffed and set.

Cut into wedges and serve immediately, or freeze in individual servings for mornings to come!

Heather’s Notes

This was the first time I’ve ever attempted to make a frittata. For some reason, I can’t think of frittata without thinking of “The Next Food Network Star.”  Everyone always seemed to make frittatas during their challenges on the first couple seasons. (I’ve since stopped living with roommates who paid for cable TV, so haven’t seen an episode since, and have no idea what they’re making these days!) Now I know why frittatas were the fallback; they’re like omelets, versatile and easy to whip together, but more “gourmet.” You can throw in whatever ingredients you have on hand, to suit your tastes. The best part is that the entire dish is warm and ready to eat at the same time; that’s usually the problem with serving omelets for a crowd, they’re only ready in stages.

My parents happened to spend the night, so I was whipping this up on the fly. It made a great (and impressive) breakfast for guests. Next time, I’d serve with a side of fruit, and possibly some toast or potatoes for the carb lovers.

I’d say this reasonably serves four people as a main meal, if you cut it into four triangles. If you cut the wedges any slimmer, it would be more of a light appetizer or brunch offering.

The only problem I ran into was a charred layer on the bottom of the frittata, which easily peeled off and must have come off the pan from my last cooking adventure where the food burned and stuck horribly. This has led me to research a new method for how to season cast iron pans. That will be my next project, when I have some significant free time to smoke the kitchen out, and use a great deal of (hopefully off-peak) electricity.  My Lodge cast iron skillet came pre-seasoned, but I may strip it down to the bare metal and start over because I’m reading lots of negative reviews about the pre-seasoned layer. I thought about trying to sand it down, to try and smooth out the coarse surface, but that seems like more hassle then it’s worth. I may just have to seek out a Griswald pan to play surface chemist with. :)

Turns out, Tony doesn’t like salmon in his eggs.  He also has never been a fan of cooked spinach. Oh well, more for me!  (In reality, I’ll probably just throw in chopped chicken sausage and use other veggies in lieu of the spinach when cooking for the two of us. I’m such a softy.)

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