This Garden Lites–style spinach egg white frittata is a light, protein-packed breakfast or brunch that comes together in one skillet. It uses fluffy egg whites, tender spinach, and a blend of cheeses for a savory, satisfying dish that’s lower in fat and calories than a traditional cheese-laden frittata. The method is simple: sauté the aromatics, pour in the egg whites, and finish under the broiler for a golden, puffed top.
Ingredients
- 1 tablespoon (15 ml) olive oil
- 1 small yellow onion, diced (about 1 cup / 150 g)
- 2 cloves garlic, minced
- 5 oz (140 g) fresh baby spinach, roughly chopped
- 8 large egg whites (about 1 cup / 240 ml) – from 8 large eggs, or use 1 cup (240 ml) liquid egg whites
- 2 large whole eggs
- 1/4 cup (60 ml) milk (any kind, or water)
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1/4 tsp garlic powder
- 1/4 tsp onion powder
- 1/2 cup (50 g) shredded mozzarella cheese
- 1/4 cup (25 g) grated Parmesan cheese
- Optional: 1/4 cup (30 g) crumbled feta or goat cheese for topping
Instructions
- Preheat your oven’s broiler and place an oven rack about 6 inches (15 cm) from the top. Heat a 10-inch (25 cm) oven-safe skillet over medium heat and add the olive oil.
- Add the diced onion and cook, stirring occasionally, until soft and translucent, about 4–5 minutes. Add the garlic and cook for 30 seconds until fragrant.
- Add the chopped spinach in handfuls, stirring until it wilts. Cook for another 2 minutes to release excess moisture. Season with a pinch of salt and pepper. Spread the spinach mixture evenly across the skillet.
- In a medium bowl, whisk together the egg whites, whole eggs, milk, salt, pepper, garlic powder, and onion powder until well combined and slightly frothy.
- Pour the egg mixture over the spinach in the skillet. Sprinkle the mozzarella and Parmesan evenly over the top. Gently shake the skillet to distribute the eggs.
- Cook on the stovetop over medium-low heat without stirring until the edges are set and the center is mostly set but still slightly jiggly, about 8–10 minutes.
- Transfer the skillet to the oven and broil for 2–4 minutes, until the top is golden and puffed, and the eggs are fully set. The frittata is done when a knife inserted into the center comes out clean, and the internal temperature reaches 160°F (71°C) as the USDA FSIS safe minimum for egg dishes.
- Remove from the oven and let rest for 5 minutes. If using, sprinkle with feta or goat cheese. Slice into wedges and serve warm.
Tips
- Use a well-seasoned or nonstick skillet to prevent sticking. If you only have stainless steel, make sure to use enough oil and let the frittata set before attempting to slide it out.
- Don’t overcook on the stovetop – the residual heat and broiler will finish the job. Overcooking makes the eggs rubbery.
- Swap the spinach for kale or Swiss chard; just cook them a few minutes longer until tender.
- If you don’t have an oven-safe skillet, wrap the handle in foil or transfer the partially cooked egg mixture to a buttered baking dish and broil.
Serving Suggestions
Serve this frittata warm with a side of whole-grain toast, a simple green salad, or roasted potatoes. It’s also great for breakfast with fresh fruit and a dollop of Greek yogurt. For brunch, pair it with a mimosa or a light sparkling water.
Variations
- Add vegetables: Sauté bell peppers, mushrooms, or zucchini along with the onion.
- Add meat: Stir in cooked crumbled turkey sausage, bacon, or ham after wilting the spinach.
- Make it dairy-free: Omit the cheeses and use unsweetened almond milk or water instead of milk.
- Herb it up: Add 1 tablespoon of fresh chopped dill, chives, or basil to the egg mixture.
- Spicy kick: Add a pinch of red pepper flakes or a diced jalapeño with the garlic.
Storage and Reheating
Refrigerate leftovers in an airtight container for up to 3–4 days. To reheat, place a slice on a microwave-safe plate and microwave on high for 1–2 minutes, or until heated through. For a crispier texture, reheat in a nonstick skillet over medium heat for 2–3 minutes per side. You can also freeze the frittata for up to 1 month; wrap tightly in plastic wrap and foil, then thaw overnight in the fridge before reheating.
Frequently Asked Questions
Can I use only egg whites? Yes, you can use 12 egg whites (about 1.5 cups / 360 ml) instead of the 8 whites + 2 whole eggs. The texture will be slightly less rich but still delicious.
Why is my frittata watery? Watery frittata usually comes from not cooking off enough moisture from the spinach. Make sure to cook the spinach until it releases its liquid and that liquid evaporates before adding the eggs.
Can I make this ahead of time? Absolutely. Prepare the frittata fully, let it cool, and refrigerate. It’s great for meal prep – just reheat individual slices for a quick breakfast.
How do I know when the frittata is done? The center should be set and no longer jiggly. A knife inserted into the center should come out clean, and the internal temperature should read 160°F (71°C) on an instant-read thermometer.
Can I use frozen spinach? Yes. Thaw 10 oz (280 g) frozen spinach, squeeze out all excess water, and add it after cooking the onion. You may need to cook it for a minute to dry it out.
Is this frittata gluten-free? Yes, all the ingredients are naturally gluten-free, making it a safe choice for those with celiac disease or gluten sensitivity.
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Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes
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