Eggs

Spinach and Feta Egg White Frittata

Name: Spinach and Feta Egg White Frittata
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 6 servings
Ingredients: 6 large egg whites; 1/2 cup (115g) crumbled feta cheese; 1/2 cup (15g) fresh spinach leaves, chopped; 1/4 cup (30g) chopped fresh parsley; 1/2 tsp (2g) salt; 1/4 tsp (1g) black pepper; 2 tbsp (30g) olive oil; 1 small onion, diced; 2 cloves garlic, minced; 1/2 cup (120ml) whole milk

By Tyler Brooks · June 18, 2026 · Eggs

Prep15 min

Cook20 min

Total35 min

Serves6

I'm excited to share my Spinach and Feta Egg White Frittata recipe, a protein-forward meal that's easy to make and delicious to eat. As a former competitive rower, I know how important it is to fuel my body with nutritious food that also tastes great. This frittata is perfect for breakfast, lunch, or dinner, and can be made ahead of time for a quick and easy meal.

I love this recipe because it's packed with protein from the egg whites and feta cheese, and the fresh spinach adds a burst of flavor and nutrients. The best part is that it's incredibly easy to make, and can be customized with your favorite ingredients. Whether you're a busy athlete or just looking for a healthy and delicious meal, this Spinach and Feta Egg White Frittata is a great option.

One of the things that sets this recipe apart is the use of egg whites instead of whole eggs. This not only reduces the calorie count, but also makes the frittata lighter and fluffier. The feta cheese adds a salty, tangy flavor that complements the spinach perfectly, and the fresh herbs add a bright, fresh taste.

I've made this recipe countless times, and it never fails to impress. Whether I'm serving it to friends and family or enjoying it on my own, this Spinach and Feta Egg White Frittata is always a hit. So if you're looking for a healthy, delicious, and easy-to-make meal, give this recipe a try!

In this article, I'll walk you through the steps to make this Spinach and Feta Egg White Frittata, including tips and tricks for getting the best results. I'll also share some variations and substitutions you can make to customize the recipe to your taste.

Why You’ll Love This Recipe

This recipe is easy to make and can be prepared in under 30 minutes.
The frittata is packed with protein from the egg whites and feta cheese, making it a great option for athletes or anyone looking for a healthy meal.
The fresh spinach and herbs add a burst of flavor and nutrients, making this dish a great way to get your daily dose of greens.
The recipe can be customized with your favorite ingredients, so you can make it your own.
The frittata is perfect for breakfast, lunch, or dinner, and can be served hot or cold.
This recipe is budget-friendly and can be made with ingredients you likely have on hand.

Why This Recipe Works

The key to making a great frittata is to cook the egg whites slowly and gently, so they stay moist and creamy. This is especially important when using egg whites, as they can be prone to drying out. To achieve this, I cook the frittata over medium-low heat, stirring constantly, until the eggs are just set.

Another important factor is the quality of the ingredients. Fresh spinach and high-quality feta cheese make a big difference in the flavor and texture of the frittata. I also add some chopped fresh herbs, such as parsley or dill, to give the dish a bright, fresh taste.

The cooking technique is also crucial. I use a combination of sautéing and baking to cook the frittata, which helps to distribute the heat evenly and prevent the eggs from cooking too quickly. This results in a frittata that's cooked through, but still moist and creamy.

Ingredients You’ll Need

To make this Spinach and Feta Egg White Frittata, you'll need a few simple ingredients, including fresh spinach, feta cheese, egg whites, and some basic pantry staples. Be sure to choose high-quality ingredients, as they will make a big difference in the flavor and texture of the final dish.

When shopping for the ingredients, look for fresh spinach with crisp leaves and no signs of wilting. You'll also want to choose a high-quality feta cheese that's creamy and tangy, rather than dry and crumbly.

6 large egg whitesEgg whites provide the protein and structure for the frittata, and are a great source of lean protein. Make sure to use room temperature egg whites for the best results.
1/2 cup (115g) crumbled feta cheeseFeta cheese adds a salty, tangy flavor to the frittata, and pairs perfectly with the fresh spinach. Look for a high-quality feta that's creamy and not too dry.
1/2 cup (15g) fresh spinach leaves, choppedFresh spinach adds a burst of flavor and nutrients to the frittata, and is a great way to get your daily dose of greens. Choose spinach with crisp leaves and no signs of wilting.
1/4 cup (30g) chopped fresh parsleyFresh parsley adds a bright, fresh flavor to the frittata, and pairs perfectly with the spinach and feta. You can also use other herbs like dill or basil if you prefer.
1/2 tsp (2g) saltSalt enhances the flavor of the other ingredients and helps to bring out the natural flavors of the spinach and feta. Use a high-quality salt like kosher or sea salt for the best results.
1/4 tsp (1g) black pepperBlack pepper adds a subtle kick to the frittata, and helps to balance out the other flavors. Use freshly ground pepper for the best results.
2 tbsp (30g) olive oilOlive oil is used to cook the frittata and add flavor to the dish. Choose a high-quality olive oil with a mild flavor to avoid overpowering the other ingredients.
1 small onion, dicedThe onion adds a sweet, caramelized flavor to the frittata, and pairs perfectly with the spinach and feta. Make sure to cook the onion until it's soft and translucent to bring out the best flavor.
2 cloves garlic, mincedGarlic adds a pungent flavor to the frittata, and pairs perfectly with the onion and spinach. Use fresh garlic for the best results, and mince it finely to distribute the flavor evenly.
1/2 cup (120ml) whole milkWhole milk adds moisture and creaminess to the frittata, and helps to balance out the other flavors. You can also use other types of milk like almond or soy milk if you prefer.

Ingredients for Spinach and Feta Egg White Frittata

Equipment You’ll Need

Large skillet or omelette panWhiskMeasuring cups and spoonsCutting boardChef's knifeSpatula

How to Make Spinach and Feta Egg White Frittata

1
Preheat your oven to 375°F (190°C).
2
In a large bowl, whisk together the egg whites, salt, and pepper until stiff peaks form. Set aside.
3
In a large skillet or omelette pan, heat the olive oil over medium heat. Add the diced onion and cook until soft and translucent, about 5 minutes.
4
Add the minced garlic and cook for an additional 1-2 minutes, until fragrant.
5
Add the chopped spinach and cook until wilted, about 2-3 minutes.
6
In a separate bowl, whisk together the whole milk and a pinch of salt and pepper. Pour the milk mixture over the cooked spinach and onions, and stir to combine.
7
Pour the egg whites over the spinach and onion mixture, and cook until the edges start to set, about 2-3 minutes.
8
Sprinkle the crumbled feta cheese over the top of the frittata, and transfer the skillet to the preheated oven.
9
Bake the frittata for 15-20 minutes, until the eggs are set and the cheese is melted and golden brown.
10
Remove the skillet from the oven and let the frittata cool for a few minutes before slicing and serving.
11
Garnish with fresh parsley and serve hot or cold.

Expert Tips

Make sure to use room temperature egg whites for the best results.
Don't overcook the frittata, as it can become dry and rubbery.
Use a high-quality feta cheese that's creamy and not too dry.
Add some diced ham or bacon to the frittata for added protein and flavor.
Use fresh herbs like parsley or dill to add a bright, fresh flavor to the frittata.
Let the frittata cool for a few minutes before slicing and serving, as this will help it to set and make it easier to slice.

Common Mistakes to Avoid

Overcooking the frittata, which can make it dry and rubbery.
Not using room temperature egg whites, which can affect the texture of the frittata.
Not cooking the onion and garlic until they're soft and translucent, which can give the frittata a raw flavor.
Not using a high-quality feta cheese, which can affect the flavor and texture of the frittata.
Not letting the frittata cool for a few minutes before slicing and serving, which can make it difficult to slice and serve.

Variations and Substitutions

Add some diced ham or bacon to the frittata for added protein and flavor.
Use different types of cheese, such as cheddar or parmesan, for a unique flavor.
Add some diced bell peppers or mushrooms to the frittata for added flavor and nutrients.
Use different types of milk, such as almond or soy milk, for a non-dairy version of the frittata.
Add some chopped fresh herbs, such as parsley or dill, to the frittata for a bright, fresh flavor.
Make individual frittatas in muffin tins for a fun and easy breakfast or snack.

What to Serve With Spinach and Feta Egg White Frittata

This Spinach and Feta Egg White Frittata is perfect for serving at breakfast, lunch, or dinner. You can serve it hot or cold, and it's a great option for a quick and easy meal. Try serving it with a side of toast or hash browns for a filling breakfast, or with a salad or soup for a light and healthy lunch.

You can also customize the frittata to your taste by adding your favorite ingredients, such as diced ham or bacon, or using different types of cheese. Experiment with different combinations to find your favorite!

Serve with a side of toast or hash browns for a filling breakfast.Serve with a salad or soup for a light and healthy lunch.Add some diced ham or bacon to the frittata for added protein and flavor.Use different types of cheese, such as cheddar or parmesan, for a unique flavor.

Make-Ahead, Storage, Freezing and Reheating

This Spinach and Feta Egg White Frittata can be stored in the fridge for up to 3 days, or frozen for up to 2 months. To store, let the frittata cool completely, then wrap it tightly in plastic wrap or aluminum foil and refrigerate or freeze.

To reheat, simply slice the frittata and heat it in the microwave or oven until warmed through. You can also reheat it in a skillet on the stovetop, adding a little bit of oil or butter to prevent sticking.

When reheating, make sure to heat the frittata until it's warmed through, but not overcooked. You can also add some fresh herbs or cheese to the frittata while it's reheating to give it a fresh and flavorful taste.

Frequently Asked Questions

Can I make this frittata ahead of time?

Yes, you can make this frittata ahead of time and store it in the fridge for up to 3 days or freeze for up to 2 months. Simply reheat it when you're ready to serve.

Can I use different types of cheese?

Yes, you can use different types of cheese, such as cheddar or parmesan, for a unique flavor. Just be sure to choose a cheese that melts well and has a flavor that complements the spinach and feta.

Can I add other ingredients to the frittata?

Yes, you can add other ingredients to the frittata, such as diced ham or bacon, or chopped bell peppers or mushrooms. Just be sure to adjust the cooking time and temperature as needed to ensure that the ingredients are cooked through.

How do I prevent the frittata from sticking to the pan?

To prevent the frittata from sticking to the pan, make sure to use a non-stick skillet or omelette pan, and add a little bit of oil or butter to the pan before cooking the frittata. You can also use a spatula to gently loosen the edges of the frittata as it cooks to prevent it from sticking.

Can I make individual frittatas?

Yes, you can make individual frittatas in muffin tins for a fun and easy breakfast or snack. Simply divide the egg mixture among the muffin tins and bake until set.

How do I store the frittata?

You can store the frittata in the fridge for up to 3 days, or freeze for up to 2 months. To store, let the frittata cool completely, then wrap it tightly in plastic wrap or aluminum foil and refrigerate or freeze.

Can I reheat the frittata in the microwave?

Yes, you can reheat the frittata in the microwave. Simply slice the frittata and heat it in the microwave for 20-30 seconds, or until warmed through.

Can I serve the frittata cold?

Yes, you can serve the frittata cold. It's a great option for a quick and easy breakfast or snack, and can be served with a side of toast or salad for a light and healthy meal.

The Full Recipe

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