Description
This egg white frittata with feta bakes up fluffy, savory, and packed with spinach and tomatoes for a high-protein Breakfast you can prep ahead.
Ingredients
Scale
- 1 tablespoon olive oil
- 2 green onions, thinly sliced
- 1 cup cherry tomatoes, halved
- 2 cups loosely packed baby spinach
- 1 1/4 cups liquid egg whites (or from 9–10 large eggs)
- 1/3 cup plain Greek yogurt (2% or full-fat)
- 1/2 cup crumbled feta cheese
- 2 tablespoons chopped fresh dill or parsley
- 1/4 teaspoon fine sea salt
- 1/4 teaspoon freshly ground black pepper
- Pinch red pepper flakes (optional)
Instructions
- Preheat oven to 350°F (175°C). Lightly grease a 9-inch oven-safe skillet or similar baking dish with olive oil or cooking spray.
- Heat olive oil in the skillet over medium heat. Add green onions and cherry tomatoes and sauté 3–4 minutes until tomatoes soften and release some juices.
- Stir in spinach with a pinch of salt and pepper. Cook 1–2 minutes until wilted and most moisture has evaporated. Remove from heat and let cool slightly.
- In a medium bowl, whisk egg whites with Greek yogurt until smooth and slightly foamy. Stir in herbs, remaining salt, pepper, and red pepper flakes if using.
- Spread sautéed veggies evenly in the prepared skillet, then sprinkle feta over the top. Pour egg white mixture over everything, gently nudging to distribute.
- Bake 25–30 minutes, until edges pull away from the pan and the center is just set with a slight jiggle.
- Let rest 5–10 minutes before slicing into 4–6 wedges. Serve warm or at room temperature.
Notes
- Use thoroughly drained frozen spinach in place of fresh if needed; squeeze out as much water as possible to avoid a watery frittata.
- Store cooled slices in an airtight container in the fridge for up to 4 days and reheat gently in a low oven or microwave.
- Swap veggies seasonally: try mushrooms, roasted red peppers, or zucchini, keeping total cooked veggies around 2 cups.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: Mediterranean
Nutrition
- Serving Size: 1 slice (1/4 pan)
- Calories: 160
- Sugar: 3g
- Sodium: 430mg
- Fat: 8g
- Saturated Fat: 4g
- Unsaturated Fat: 3g
- Trans Fat: 0g
- Carbohydrates: 4g
- Fiber: 1g
- Protein: 17g
- Cholesterol: 20mg