breakfast · High Protein
Mediterranean Spinach Feta Egg White Frittata (39g Protein)
This Mediterranean-inspired frittata is a high-protein, low-calorie option, well-suited for quick meal prep. Each serving delivers approximately 39 grams of protein and 278 calories, baked until light and airy with fresh spinach and crumbled feta.
Nutrition per serving
- Protein
- 39 g
- Calories
- 278
- Carbs
- 15 g
- Fat
- 7 g
Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Ingredients
- 2 1/2 cups Egg whites
- 3 cups Fresh spinach — packed
- 1/3 cup Feta cheese — crumbled
- 1 cup Cherry tomatoes — halved
- 1/4 cup Red onion — finely diced
- 1 tsp Olive oil
- 1 clove Garlic — minced
- 1/4 tsp Salt
- 1/8 tsp Black pepper
Steps
- Preheat oven to 375°F (190°C). Lightly grease two individual oven-safe ramekins or a small 8-inch oven-safe skillet.
- Heat olive oil in a small non-stick pan over medium heat. Add diced red onion and sauté for 3-4 minutes until softened. Add minced garlic and cook for another minute until fragrant.
- Add packed spinach to the pan and cook, stirring frequently, until wilted, about 2-3 minutes. Remove from heat.
- In a medium bowl, whisk egg whites with salt and pepper until slightly frothy.
- Divide the sautéed spinach and onion mixture evenly between the prepared ramekins or skillet. Arrange halved cherry tomatoes on top, then sprinkle with crumbled feta cheese.
- Carefully pour the whisked egg whites over the vegetables and cheese in each ramekin/skillet.
- Bake for 20-25 minutes, or until the frittatas are set and lightly golden on top. A knife inserted into the center should come out clean.
- Let cool slightly before serving. Allowing to cool slightly will also help the frittata slices hold their shape.
Why This Works
This frittata delivers 39g protein from egg whites. Pure protein with zero fat. Egg whites set at a lower temperature than whole eggs, so the frittata stays tender. Feta adds flavor and a small protein boost without many extra calories.
Frittata Technique
Start on stovetop to set the bottom, then finish under the broiler for a golden top. The key is low-medium heat initially. High heat makes egg whites rubbery. Adding spinach raw lets it wilt into the eggs without getting watery.
Make It Your Own
Add mushrooms, bell peppers, or sun-dried tomatoes. Swap feta for goat cheese or cheddar. This keeps refrigerated for 4 days. Reheat gently or eat cold.
Sources Research-Backed
Frequently Asked Questions
Can I freeze this spinach feta frittata?
Yes, but with some texture trade-offs. Freeze slices in an airtight container for up to 2 months. Thaw overnight in the fridge and reheat at 300°F for 15 minutes. Egg whites may release some moisture, so blot with a paper towel before serving.
Is this egg white frittata gluten-free?
Yes. This frittata contains only egg whites, spinach, feta cheese, and seasonings. No flour or wheat-based ingredients. Verify your feta brand if you have celiac disease, as some contain added starches.
Can I double this frittata recipe?
Yes. Use a larger baking dish (12-inch or 9x13) and increase baking time to 35-40 minutes. Check for doneness at 160°F internal temperature. The egg whites set evenly when the layer is no thicker than 1.5 inches.
How do I reheat leftover frittata?
Microwave individual slices with a damp paper towel on top for 1-2 minutes. For better texture, reheat in a 300°F oven for 10-15 minutes. The frittata keeps in the fridge for 4 days in an airtight container.
