Equipment
Ingredients
Egg Mixture
- 2 whole eggs
- 200 ml liquid egg whites, room temperature
- 50 ml skim milk
- 3 g kosher salt
- 1 g black pepper, freshly ground
Aromatics & Herbs
- 5 ml extra virgin olive oil
- 100 g scallions, thinly sliced, white and green parts separated
- 15 g fresh parsley, finely chopped
- 10 g fresh dill, finely chopped
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 88 kcal
- Protein
- 10 g
- Carbohydrates
- 4 g
- Fat
- 4 g
- Fiber
- 1 g
- Sugar
- 2 g
- Sodium
- 424 mg
- Saturated Fat
- 1 g
- Trans Fat
- 0 g
- Monounsaturated Fat
- 2 g
- Polyunsaturated Fat
- 1 g
- Cholesterol
- 93 mg
- Potassium
- 249 mg
- Calcium
- 63 mg
- Iron
- 1.3 mg
- Magnesium
- 19 mg
- Phosphorus
- 83 mg
- Zinc
- 0.6 mg
- Vitamin A
- 86 mcg
- Vitamin C
- 12 mg
- Vitamin D
- 0.7 mcg
- Vitamin E
- 0.6 mg
- Vitamin K
- 114 mcg
- Vitamin B6
- 0.1 mg
- Vitamin B12
- 0.3 mcg
- Thiamin
- 0.04 mg
- Riboflavin
- 0.39 mg
- Niacin
- 0.3 mg
- Folate
- 40 mcg
- Water
- 102 g
Sources: USDA FoodData Central
Method
Preheat the oven to 180°C/350°F and ensure an oven rack is positioned in the center.
In a mixing bowl, combine the whole eggs, liquid egg whites, skim milk, kosher salt, black pepper, finely chopped parsley, and chopped dill. Whisk vigorously until the mixture is homogenous and slightly frothy.
Heat the extra virgin olive oil in a 25cm oven-safe skillet over medium heat. Add the sliced scallions and saute until they soften and become fragrant, taking care not to brown them.
Pour the egg and herb mixture into the skillet with the sautéed scallions. Stir gently once with a silicone spatula to distribute the herbs evenly, then cook undisturbed until the edges of the frittata begin to pull away from the pan and set.
Transfer the skillet to the preheated oven. Bake until the center is just set and springs back lightly when touched, ensuring it does not puff up too much.
Remove the skillet from the oven using a heatproof mitt. Allow the frittata to rest in the pan for a few minutes before running a spatula around the edges, sliding it onto a cutting board, and slicing.
Chef's Notes
- Using a strategic ratio of egg whites to whole eggs significantly reduces the fat content while retaining enough rich lecithin from the yolks to stabilize the structure and flavor.
- Fresh herbs are the backbone of this recipe. Always chop them right before incorporation to preserve their volatile aromatic oils and bright green hue.
- Carryover cooking is critical for egg dishes. Removing the pan when the center still wiggles slightly ensures the final texture is creamy rather than porous.
- Be mindful of the pan size. A 25cm skillet yields a frittata of standard thickness. A wider pan will cook much faster and risk drying out, while a smaller pan requires a longer bake time.
Storage
Refrigerator: 3 days — Store in an airtight container. Slices can be eaten cold or gently reheated.
Reheating: Microwave gently on 50 percent power in 30-second bursts, or warm in a 150C/300F oven until just heated through.
Troubleshooting
Frittata sticks to the pan
Cause: Skillet was not adequately preheated or the cooking surface lacks non-stick properties
Fix: Run a flexible silicone spatula carefully around the edges and underneath the base while the pan is still warm
Prevention: Ensure the skillet is thoroughly warmed before adding oil, and use a well-maintained non-stick or properly seasoned cast-iron pan
Texture is dry and rubbery
Cause: Overbaking in the oven or leaving it in a hot pan too long after removal
Fix: Cannot be fixed. Serve with a small dollop of plain yogurt or a light squeeze of lemon to return moisture to the palate
Prevention: Remove the frittata from the oven the precise moment the center sets; carryover cooking will finish the job
Cultural Context
Frittatas are a cornerstone of Italian and broader Mediterranean culinary traditions, originally conceived as an unpretentious way to repurpose leftover vegetables, cheeses, and meats. This heavily herbaceous variation draws subtle inspiration from Persian kuku sabzi, softening the boundaries of Mediterranean and Middle Eastern egg dishes by prioritizing vibrant, fresh greens over heavy dairy.
