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High Protein Dinner: Egg White Frittata with Spinach and Feta Recipe

Name: High Protein Dinner: Egg White Frittata with Spinach and Feta Recipe
Total time: 30 min
Yield: 160 g
Ingredients: egg whites 2 cups; fresh spinach 5 cups; feta cheese 3 oz; yellow onion 0.5 cup; olive oil 2 tbsp; black pepper 0.25 tsp; kosher salt 0.5 tsp

When dinner needs to be light but still pack protein, this egg white frittata with spinach and feta delivers. Works just as well for breakfast — versatility is the point.

Cook 30 min Difficulty EASY 180 kcal

#vegetarian #high protein #low carb #bariatric friendly

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Ingredients

Main ingredients

egg whites 2 cups
fresh spinach 5 cups
feta cheese 3 oz
yellow onion 0.5 cup

Seasonings/Sauce

olive oil 2 tbsp
black pepper 0.25 tsp
kosher salt 0.5 tsp

Nutrition summary

Carbohydrates 5 g 11%

Protein 23 g 51%

Fat 7 g 38%

Serving size 160g

Cooking steps

1

Preheat your oven to 375°F (190°C) and set a 10-inch oven-safe nonstick skillet on medium heat.
2

Add olive oil to the skillet, then stir in finely chopped yellow onion; sauté 3-4 minutes until the onion is translucent but not browned.
3

Add fresh spinach, tossing frequently, and cook until just wilted (about 2 minutes); increase heat slightly if necessary to evaporate any excess moisture.
4

Lower heat to medium-low. Pour in egg whites evenly over the vegetables, spreading them gently with a spatula; sprinkle feta cheese evenly across the top.
5

Let the mixture cook undisturbed for 2-3 minutes on the stove just until the edges set, then transfer the skillet to the oven and bake for 15-18 minutes or until the center is set and the frittata is puffed but not browned.
6

Remove from oven, let cool for 3 minutes before slicing. Serve warm or at room temperature.

Personalized Q&A

Q. What's the key ingredient in this recipe?

The main ingredient is egg whites, which form the base of the frittata and provide most of its protein and characteristic lightness. Combined with spinach and feta cheese, they create a savory and satisfying dish.

Q. Why is stove-to-oven cooking recommended for this frittata?

Starting on the stovetop gives a gentle set to the edges and helps evaporate moisture from the vegetables. Finishing in the oven ensures even cooking throughout without overbrowning, resulting in a fluffy texture.

Q. How can I prevent my frittata from becoming watery or rubbery?

To avoid excess moisture and rubbery texture, be sure to wilt the spinach thoroughly and cook off any liquid before adding egg whites. Do not overbake—remove from the oven once the center just sets.

Q. What is the protein-to-carb ratio in this dish?

Each serving provides 23g protein and 5g carbohydrates, with protein accounting for 51% of the calories and carbohydrates for 11%, making this recipe especially suitable for high protein, low carb needs.

High Protein Dinner: Egg White Frittata with Spinach and Feta Recipe

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