Preheat broiler. Coat a large ovenproof skillet with cooking spray and warm over medium heat.
In a large bowl, whisk together egg whites, sour cream, mustard, salt and pepper; stir in parsley, dill and goat cheese.
Pour into skillet and cook until almost cooked through to the surface, about 5 to 6 minutes. Note: Frequently smooth the surface of the frittata with a spatula, and lift the mixture from the sides of the pan to allow any uncooked eggs to run to the bottom.
When approximately 1/2 inch of the surface is still uncooked, place frittata under broiler and broil until cooked through and golden on top, about 1 to 2 minutes. Cut into 4 slices and serve.