Mini Egg White Spinach Frittatas


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I was away on vacation for the past week and I didn’t post a recipe despite having a few to share. I convinced myself to truly disconnect, enjoy my surroundings and was so glad that I did. Prior to vacation my girlfriend and I co-hosted a Father’s Day brunch for the second year in a row.  It was fun for us to bring our family and friends together again, and our cooking styles are a good match.  I prepare all the vegetarian friendly dishes and she prepares all of the meat and fish which included fried chicken, baked rockfish, snapper and lamb sausages.  There was something for everyone.

I made a baked French toast with croissants – very similar to the Paula Deen recipe made with French bread if you’ve ever tried that. I also made a large chopped salad that I  posted a recipe for a few weeks ago, and lastly I prepared two different mini frittatas – one made with whole eggs, and one with egg whites.

For my egg white frittatas I used spinach, shitake mushrooms, red onions, roasted peppers, feta cheese, salt and pepper to taste.  Lots of flavor with just a few ingredients.  I made them in a muffin tin which makes it easy to prepare and store.  The leftovers can be frozen in sandwich bags and used later as needed.  What I love about these frittatas is that I get much needed daily consumption of protein and vegetables started at the beginning of the day.  So guess what I have for breakfast this week – my mini egg white frittatas!

Feed the wellness in you!


Mini Egg White Spinach Frittatas

Prep Time: 10 minutes

Cook Time: 35 minutes

Total Time: 45 minutes

Yield: 12


  • 14-16 egg whites
  • 1 10 ounce bag of spinach
  • 1 cup of shitake mushrooms, chopped
  • 1/4 cup of diced red onions
  • 1/2 cup of roasted red peppers, chopped
  • 1/2c - 3/4c of crumbled feta (depends on how much you desire)
  • 1 tbl of olive oil
  • pinch of sea salt and pepper
  • 12 muffin tin
  • Cooking spray or olive oil to coat the muffin trays


  1. Preheat oven to 350 degrees.
  2. Sautee the spinach, mushrooms, red onions and red peppers on medium heat for 5-7 minutes.
  3. Beat the egg whites in a separate bowl and when spinach mixture cools, fold into the egg whites.
  4. Add the crumbled feta.
  5. Fill each muffin tin about 3/4 to the top.
  6. Bake for 30-35 minutes until egg is no longer soft.

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