Smoked Salmon and Egg White Frittata Low Carb with Spinach and Dill

Name: Smoked Salmon and Egg White Frittata Low Carb with Spinach and Dill
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 6 servings
Ingredients: 8 large egg whites (from fresh eggs or a carton of liquid egg whites); 2 tablespoons unsweetened almond milk (or any unsweetened plant-based milk); 120 g wild smoked salmon (torn or roughly chopped into bite-sized pieces); 80 g baby spinach (fresh, roughly chopped); 4 medium spring onions (thinly sliced, white and green parts); 60 g reduced-fat feta cheese (crumbled); 1 tablespoon capers (drained and roughly chopped); 2 tablespoons fresh dill (finely chopped, plus extra to garnish); 1 tablespoon extra virgin olive oil; 1 small clove garlic (minced); 0.25 teaspoon black pepper (freshly ground); 0.25 teaspoon smoked paprika (for a gentle background warmth); 1 pinch sea salt (optional, the salmon and capers are already salty)

High ProteinKetoGluten-FreeMeal PrepNut-Free

Prep Time10 min

Cook Time20 min

Servings6

Calories142 kcal

Health Score7/10

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Smoked Salmon and Egg White Frittata Low Carb with Spinach and Dill

If you have been searching for a breakfast that genuinely does everything, this smoked salmon and egg white frittata low carb recipe is it. We are talking sky-high protein, barely any carbohydrates, loads of flavour, and a texture so satisfying you will forget you skipped the yolks entirely. It is the kind of morning meal that keeps you full until well past lunch, without that heavy, sluggish feeling a calorie-laden brunch can leave behind.

The secret to making egg whites taste genuinely wonderful, rather than rubbery and sad, is all in the technique and the supporting flavours. Here we fold in wild smoked salmon, wilted baby spinach, a small handful of crumbled reduced-fat feta, fresh dill, spring onions and a spoonful of capers. Every single ingredient pulls its weight. The salmon brings omega-3 fatty acids and a gorgeous savoury depth. The spinach adds iron, magnesium and a touch of fibre. The dill and capers do what good aromatics always do: they trick your brain into thinking you are eating something far more indulgent than you actually are. A splash of unsweetened almond milk whisked into the egg whites keeps everything tender as it cooks.

From a nutrition standpoint, this frittata is a genuine upgrade on a traditional version. Using eight large egg whites instead of whole eggs cuts saturated fat and cholesterol significantly while keeping the protein count impressive. Reduced-fat feta brings creaminess and a salty punch without the calorie load of full-fat goat cheese or cream cheese. The total carbohydrate count sits at just 4 grams per serving, making it a strong fit for low-carb, keto and high-protein eating plans. If you are tracking macros, each generous wedge delivers around 28 grams of protein and sits comfortably under 200 calories. Not bad for something that tastes this good.

The method is straightforward and uses just one oven-safe skillet. You start on the stovetop to build the base, then slide the pan into the oven to finish cooking so the top sets evenly without becoming tough or dry. That stovetop-to-oven approach is classic frittata technique and it genuinely works better than trying to flip or cover the pan. Once it is out of the oven, let it rest for a few minutes before slicing. It holds its shape beautifully, which means it is brilliant for meal prep too. Make it on a Sunday, slice it into six portions, and you have a high-protein breakfast ready to go every morning of the week. It reheats in two minutes in a microwave or stays delicious eaten cold straight from the fridge, tucked alongside a handful of cherry tomatoes or a few cucumber slices.

Ingredients

Serves:6

8 large egg whites (from fresh eggs or a carton of liquid egg whites)
2 tablespoons unsweetened almond milk (or any unsweetened plant-based milk)
120 g wild smoked salmon (torn or roughly chopped into bite-sized pieces)
80 g baby spinach (fresh, roughly chopped)
4 medium spring onions (thinly sliced, white and green parts)
60 g reduced-fat feta cheese (crumbled)
1 tablespoon capers (drained and roughly chopped)
2 tablespoons fresh dill (finely chopped, plus extra to garnish)
1 tablespoon extra virgin olive oil
1 small clove garlic (minced)
0.3 teaspoon black pepper (freshly ground)
0.3 teaspoon smoked paprika (for a gentle background warmth)
1 pinch sea salt (optional, the salmon and capers are already salty)

Instructions

1
Preheat your oven to 190 degrees Celsius (375 degrees Fahrenheit). Make sure the rack is positioned in the centre of the oven so the frittata cooks evenly.
Do not skip preheating. Starting with a hot oven is what gives the frittata a lightly golden top without overcooking the base.
2
In a large mixing bowl, whisk together the egg whites and unsweetened almond milk until the mixture is slightly frothy. Season with black pepper, smoked paprika and a small pinch of sea salt if using. Set aside.
Whisking until frothy, about 60 seconds by hand, incorporates a little air and results in a fluffier, lighter texture once cooked.
3
Place a 25 cm (10 inch) oven-safe non-stick skillet over medium heat. Add the olive oil and allow it to warm for about 30 seconds. Add the minced garlic and sliced spring onions. Cook for 2 minutes, stirring occasionally, until softened and fragrant.
Keep the heat at medium rather than high here. You want the spring onions to soften gently, not brown.
4
Add the chopped baby spinach to the skillet. Stir and cook for 1 to 2 minutes until the spinach has wilted down completely. Spread the spinach and spring onion mixture evenly across the base of the pan.
If there is any liquid released from the spinach, tilt the pan and blot it away with a piece of kitchen paper. Excess moisture can make the frittata watery.
5
Scatter the smoked salmon pieces evenly over the vegetable base. Sprinkle over the chopped capers and half of the fresh dill.
6
Pour the seasoned egg white mixture over the top, making sure it flows around all the ingredients and covers the base evenly. Scatter the crumbled feta across the surface.
Do not stir once the egg whites are in the pan. You want the base to start setting while the top remains liquid before it goes into the oven.
7
Cook on the stovetop over medium-low heat for 3 to 4 minutes, just until the edges begin to look set and opaque. The centre will still be very jiggly at this point.
Running a silicone spatula gently around the edge of the frittata helps it release cleanly from the pan later.
8
Carefully transfer the skillet to the preheated oven. Bake for 10 to 12 minutes, until the centre is fully set and no longer jiggles when you give the pan a gentle shake. The top should look just lightly golden.
Check at 10 minutes. Egg whites can go from perfectly set to rubbery quickly, so it is better to check a little early.
9
Remove the skillet from the oven using oven gloves and allow the frittata to rest in the pan for 5 minutes before slicing. This resting time helps it firm up so it cuts cleanly into neat wedges.
Place the handle-side of the skillet somewhere visible when it comes out of the oven as a reminder that it is extremely hot.
10
Scatter the remaining fresh dill over the top, slice into six equal wedges and serve warm. A few thin slices of cucumber or halved cherry tomatoes alongside make a lovely, simple accompaniment.

Nutrition per serving

142kcal

Calories

28g

Protein

Carbs

Fat

Fibre

Sugar

610mg

Sodium

Pro Tips

✓
Use a good quality wild smoked salmon for the best flavour. Farmed hot-smoked varieties work too, but cold-smoked wild salmon gives the cleanest taste.
✓
If you only have whole eggs and want to save waste, use the leftover yolks to make a small batch of scrambled eggs or add one yolk back into the frittata for extra richness without significantly altering the nutrition.
✓
An oven-safe cast iron or ceramic skillet works beautifully here if you do not have a non-stick one. Just make sure to grease it generously with olive oil first.
✓
Do not overcook this frittata. The residual heat in the pan continues cooking the egg whites even after you pull it from the oven, so pulling it out when it is just barely set in the centre gives you a tender result.
✓
For meal prep, let the frittata cool completely before slicing and storing. This prevents condensation from forming inside the container, which can make the texture watery.

Frequently Asked Questions

Can I make this smoked salmon and egg white frittata low carb recipe ahead of time?↓

Yes, absolutely. This frittata is brilliant for meal prep. Cook it fully, allow it to cool completely, then slice into wedges and store in an airtight container in the fridge for up to 4 days. Reheat individual slices in the microwave for 60 to 90 seconds.

Can I freeze egg white frittata?↓

You can freeze it, though the texture does change slightly on thawing. Egg whites can become a little watery after freezing. If you do freeze it, wrap individual slices tightly in cling film and freeze for up to one month. Thaw overnight in the fridge and reheat gently.

What makes this frittata low carb?↓

This recipe contains no starchy vegetables, no added sugar and no flour or grains. The ingredients, egg whites, smoked salmon, spinach, feta, spring onions and herbs, are all naturally very low in carbohydrates. Each serving has just 4 grams of total carbs.

Can I add whole eggs instead of just egg whites?↓

Yes. If you prefer a richer frittata, replace 4 of the egg whites with 2 whole eggs. This adds healthy fats and more of the fat-soluble vitamins found in yolks, though it will increase the calorie and fat count slightly per serving.

Is smoked salmon safe to eat without cooking it further?↓

Cold-smoked salmon sold from reputable retailers is safe to eat without further cooking for most healthy adults. In this frittata it is added to the hot pan and then the dish bakes in the oven, so it does warm through thoroughly. If you are pregnant or immunocompromised, speak with your doctor before consuming smoked salmon.

What can I serve with this frittata?↓

It is filling enough to eat on its own, but a simple side of sliced avocado, halved cherry tomatoes or a small green salad rounds out the plate nicely without adding significant carbohydrates. A squeeze of fresh lemon over the top just before serving is also lovely.

Variations

•
Dairy-Free Version
Simply omit the reduced-fat feta and replace it with a tablespoon of nutritional yeast for a cheesy savouriness, plus a small handful of chopped sun-dried tomatoes for extra depth. The frittata is just as satisfying without the cheese.
•
Asparagus and Lemon Twist
Add 8 thin asparagus spears, cut into 2 cm pieces, to the pan with the spring onions. Finish the frittata with a fine grating of lemon zest before serving. The lemon lifts all the flavours and pairs beautifully with the salmon.
•
Spicy Version
Add a finely chopped small red chilli or a quarter teaspoon of dried chilli flakes to the pan with the garlic and spring onions. The mild heat cuts through the richness of the salmon and feta in a very pleasing way.
•
Courgette and Herb
Grate one small courgette, squeeze out as much moisture as possible, and add it to the pan with the spinach. Swap the dill for a combination of fresh chives and flat-leaf parsley. This version adds extra fibre and a different flavour profile while keeping the carb count low.

Substitutions

•
Reduced-fat feta cheese → Full-fat goat cheese or ricotta (Both work well but will increase the calorie and fat content slightly. Goat cheese gives a creamier texture, while ricotta adds a mild, milky flavour.)
•
Unsweetened almond milk → Unsweetened oat milk or plain water (Any unsweetened, unflavoured liquid works here. Water is the most neutral option if you want nothing competing with the salmon flavour.)
•
Fresh dill → Fresh chives or flat-leaf parsley (Dill is the most complementary herb for smoked salmon, but chives give a lovely mild onion note and parsley adds freshness. Use the same quantity.)
•
Baby spinach → Kale or rocket (Kale should be finely shredded and wilted for an extra minute or two as it is tougher than spinach. Rocket can be stirred in raw just before the egg whites are added, as it wilts quickly from the heat of the pan.)
•
Wild smoked salmon → Tinned wild salmon or hot-smoked salmon flakes (Tinned salmon is a more budget-friendly option with similar nutritional benefits. Break it into flakes and drain thoroughly before adding to the pan. Hot-smoked salmon gives a slightly firmer, flakier texture.)
•
Capers → Finely chopped green olives (Green olives deliver a similar briny, salty punch to capers. Use the same quantity and chop them finely so they distribute evenly through the frittata.)

🧊 Storage

Allow the frittata to cool completely before storing. Slice into individual wedges and place in an airtight container. Refrigerate for up to 4 days. Reheat in a microwave on medium power for 60 to 90 seconds per slice, or in a low oven at 160 degrees Celsius for about 8 minutes.

📅 Make Ahead

This frittata is an excellent make-ahead breakfast. Prepare and bake it fully on the weekend, then store sliced portions in the fridge for quick weekday breakfasts. It also tastes great eaten at room temperature or cold, making it ideal for packed lunches.