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This Low-Calorie Egg White Spinach Frittata is light, fluffy, and packed with protein, filled with wilted spinach, cherry tomatoes, and a touch of feta, all baked in one pan. A guilt-free breakfast that's perfect for meal prep and keeps you full without weighing you down.
Per serving
110kcal
Calories
15g
Protein
4g
Prep Time
10 min
Cook Time
18 min
Servings
4 people
Difficulty
easy
Carbs
4g
Fat
1g
Fiber
2g
Sugar
Follow step-by-step with voice guidance.
Preheat the oven to 190°C (375°F) and lightly grease an oven-safe skillet.
Heat the olive oil in the skillet over medium heat. Add the diced onion and cook for 3-4 minutes until softened.
Add the spinach and cherry tomatoes, and cook for 2-3 minutes until the spinach wilts.
In a bowl, whisk the egg whites with the milk, garlic powder, salt, and black pepper until frothy.
Pour the egg white mixture evenly over the vegetables in the skillet, gently stirring once to distribute everything evenly.
Sprinkle the crumbled feta over the top and cook on the stovetop for 2 minutes without stirring, until the edges begin to set.
Transfer the skillet to the oven and bake for 12-15 minutes, until the frittata is puffed and fully set in the center.
Let cool for a few minutes, then slice into wedges and serve warm or at room temperature.
Don't Overbake: Egg whites can turn rubbery if left in the oven too long, so start checking at the 12-minute mark and pull it out as soon as the center is just set. Pre-Cook the Vegetables: Sauteing the spinach and tomatoes before adding the eggs removes excess moisture, keeping the frittata from turning watery. Great for Meal Prep: This frittata keeps well refrigerated for several days and can be portioned into individual servings for quick, high-protein breakfasts throughout the week.
Yes, though using only egg whites keeps the calorie and fat content lower - a mix of a few whole eggs with extra egg whites is a good middle ground if you prefer more richness.
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