Soft Boil Stories

Tag: spinach frittata

  • Egg White Frittata with Spinach (High Protein, Zero Guilt)

    Egg White Frittata with Spinach (High Protein, Zero Guilt)

    Egg whites get a bad rap. Boring. Bland. Sad.

    Not this time. This frittata is fluffy, savory, and packed with garlicky spinach and salty feta. No yolks? No problem. You won’t miss them. Perfect for meal prep. Perfect for using up that bag of spinach about to go bad.

    Ingredients

    Serves 4.

    • 8 egg whites (or 1 cup liquid egg whites)
    • 2 whole eggs (optional but adds richness)
    • 4 cups fresh spinach, roughly chopped
    • 2 cloves garlic, minced
    • ¼ cup feta cheese, crumbled
    • 2 tablespoons grated Parmesan cheese
    • 1 tablespoon olive oil
    • ¼ cup milk or unsweetened almond milk
    • ¼ teaspoon salt
    • ¼ teaspoon black pepper
    • ¼ teaspoon red pepper flakes (optional)

    Step-by-Step Instructions

    Step 1: Preheat and Prep

    1. Preheat oven to 375°F (190°C).
    2. In a bowl, whisk egg whites, whole eggs (if using), milk, salt, pepper, and red pepper flakes.

    Step 2: Cook the Spinach

    1. Heat olive oil in an oven-safe skillet (cast iron or nonstick) over medium heat.
    2. Add garlic. Cook for 30 seconds until fragrant.
    3. Add spinach. Cook for 2–3 minutes until wilted. Season with a pinch of salt.

    Step 3: Add Eggs and Cheese

    1. Spread spinach evenly in the skillet.
    2. Pour egg mixture over spinach. Sprinkle with feta and Parmesan.
    3. Cook without stirring for 2–3 minutes until edges start to set.

    Step 4: Bake the Frittata

    1. Transfer skillet to the oven.
    2. Bake for 10–12 minutes until puffed and golden, and center is just set.

    Step 5: Serve

    1. Let cool for 5 minutes. Slice into wedges.
    2. Serve warm, at room temperature, or cold. Great with toast or a side salad.

    Summary

    Prep Time: 5 minutes | Cook Time: 15 minutes | Total Time: 20 minutes

    Yield: 4 servings

    Difficulty: Easy

    Storage Notes

    How to Store:

    Refrigerate in an airtight container for up to 4 days. Great for meal prep.

    How to Reheat:

    Microwave for 30–45 seconds. Or eat cold—it’s delicious straight from the fridge.

    Freezer-Friendly:

    Freeze individual slices for up to 2 months. Thaw overnight in the fridge or reheat from frozen.

    Pro Tip:

    Don’t over-bake. The frittata should still be slightly jiggly in the center when you pull it out. Carryover cooking will finish it.