Egg White Frittata with Spinach, Mushrooms, and Feta

This Egg White Frittata is a light yet satisfying breakfast or brunch option. Packed with protein from egg whites and loaded with nutrient-dense spinach, mushrooms, and a touch of tangy feta, it’s perfect for a low-calorie, healthy meal that doesn’t compromise on flavour.

Ingredients

• 8 large egg whites (or 1 cup liquid egg whites)
• 1/4 cup milk (optional, for creaminess; use plant-based milk for dairy-free)
• 1 teaspoon olive oil or cooking spray
• 1 cup fresh spinach, roughly chopped
• 1/2 cup mushrooms, thinly sliced
• 1/4 cup crumbled feta cheese
• 1/4 teaspoon garlic powder
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons fresh parsley or chives, chopped (optional, for garnish)

Instructions

Preheat and Prep

Preheat your oven to 190°C (375°F). If your skillet is not oven-safe, lightly grease a baking dish and set it aside.

Sauté the Vegetables

Heat the olive oil in an oven-safe, non-stick skillet over medium heat. Add the mushrooms and sauté for 3–4 minutes, or until softened and slightly golden. Add the spinach and cook for another 1–2 minutes, just until wilted. Remove from heat.

Prepare the Egg Mixture

In a mixing bowl, whisk together the egg whites, milk (if using), garlic powder, salt, and black pepper. Stir in half of the crumbled feta.

Combine and Cook

Pour the egg mixture over the sautéed vegetables in the skillet, spreading it evenly. Sprinkle the remaining feta on top. Cook on the stovetop over low heat for 2–3 minutes, just until the edges begin to set.

Bake the Frittata

Transfer the skillet to the preheated oven and bake for 12–15 minutes, or until the egg whites are fully set and slightly golden on top. If using a baking dish, pour the mixture into the prepared dish and follow the same baking instructions.

Serve

Remove the frittata from the oven and let it cool for a minute or two. Sprinkle with fresh parsley or chives if desired. Slice into wedges and serve warm.

Tips for Perfect Egg White Frittata

• Non-stick skillet: An oven-safe non-stick skillet ensures the frittata releases easily.
• Customise vegetables: Add diced bell peppers, cherry tomatoes, or onions for variety.
• Add spices: A pinch of paprika or chilli flakes can enhance the flavour.
• Meal prep: This frittata keeps well in the fridge for up to 3 days. Simply reheat slices in the microwave or oven.

This Egg White Frittata with Spinach, Mushrooms, and Feta is a delicious, low-calorie option that’s perfect for any time of day. It’s versatile, easy to make, and sure to become a regular in your meal rotation!