Craving a delicious and healthy breakfast that packs a protein punch? This Spinach and Feta Egg White Frittata is a fantastic choice, offering a light yet satisfying start to your day. You’ll love how easy it is to prepare, perfect for busy mornings or meal prepping.
Key Ingredients & Substitutions
- Egg Whites: You can use whole eggs for a richer flavor, but egg whites keep it light for a Healthy Breakfast Protein Ideas.
- Fresh Spinach: Frozen spinach works too; just make sure to thaw and squeeze out excess water.
- Feta Cheese: Crumbled goat cheese or a sprinkle of Parmesan are great alternatives.
- Onion: Shallots offer a milder flavor if you prefer.
- Bell Pepper: Any color bell pepper will work here.
- Milk: Any type of milk (dairy or non-dairy) is fine, just a splash for creaminess.
- Olive Oil: Avocado oil is a good substitute for cooking.
Ingredients
- 1 teaspoon olive oil
- 1/2 cup chopped yellow onion
- 1/2 cup chopped red bell pepper
- 2 cups fresh spinach, roughly chopped
- 10 large egg whites
- 2 tablespoons milk (any kind)
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
- 1/4 cup crumbled feta cheese
How Much Time Will You Need?
- Prep Time: 10 minutes
- Cook Time: 20-25 minutes
- Total Time: 30-35 minutes
- Servings: 4
- Calories per serving: Approximately 120 calories
- Tools Needed: 10-inch oven-safe skillet (cast iron or non-stick), whisk, cutting board, knife.
Step-by-Step Instructions
1. Prepare Your Vegetables
Heat the olive oil in your oven-safe skillet over medium heat. Add the chopped onion and red bell pepper. Sauté for about 5-7 minutes until they soften.
2. Wilt the Spinach
Stir in the chopped fresh spinach into the skillet with the softened vegetables. Cook for another 2-3 minutes until the spinach wilts down. Remove the skillet from the heat.
3. Whisk the Egg Whites
In a medium bowl, whisk together the egg whites, milk, salt, and black pepper. Whisk until slightly frothy. This helps incorporate air and makes the frittata light.
4. Combine and Cook on Stovetop
Pour the egg white mixture over the vegetables in the skillet. Sprinkle the crumbled feta cheese evenly over the top. Cook on the stovetop over medium-low heat for 5-7 minutes, until the edges start to set.
5. Finish in the Oven
Carefully transfer the skillet to a preheated oven at 375°F (190°C). Bake for 15-18 minutes, or until the frittata is puffed up and set in the center. A knife inserted into the center should come out clean.
6. Serve and Enjoy
Let the frittata cool for a few minutes before slicing and serving. This makes an excellent Healthy Breakfast Protein Ideas for you or to share.
Variation Ideas
- Add other vegetables like mushrooms, zucchini, or cherry tomatoes.
- Stir in a pinch of red pepper flakes for a little heat.
- Top with fresh herbs like chives or parsley after baking.
- Include a sprinkle of nutritional yeast for a cheesy, umami flavor.
Storage Instructions
You can store leftover Spinach and Feta Egg White Frittata in an airtight container in the refrigerator for up to 3-4 days. Reheat individual slices gently in the microwave or a warm oven until heated through. This makes it perfect for meal prepping your Healthy Breakfast Protein Ideas.
Frequently Asked Questions (FAQ)
Q: Can you make this frittata ahead of time?
A: Yes, you can make this frittata a day or two in advance and reheat it for a quick meal.
Q: What if you don’t have an oven-safe skillet?
A: You can cook the vegetables in any skillet, then transfer them to an oven-safe pie dish or baking dish before adding the egg mixture and baking.
Q: Is this frittata suitable for freezing?
A: While you can freeze frittatas, the texture might change slightly upon thawing. It’s best enjoyed fresh or refrigerated.
Q: How do you prevent the frittata from sticking?
A: Use a well-seasoned cast iron skillet or a good quality non-stick pan, and ensure you use a bit of oil.
Q: Can you add different cheeses?
A: Absolutely! Feel free to experiment with other cheeses like mozzarella, Gruyère, or a dairy-free alternative.
Q: Is this recipe gluten-free?
A: Yes, this Spinach and Feta Egg White Frittata is naturally gluten-free, making it a great option for those with dietary restrictions.
