Protein Atlas
Mediterranean Spinach Feta Egg White Frittata high-protein recipe

breakfast · High Protein

Mediterranean Spinach Feta Egg White Frittata

This Mediterranean-inspired frittata is a high-protein, low-calorie option, well-suited for quick meal prep. Each serving delivers approximately 39g protein and 250 kcal, baked until light and airy with fresh spinach and crumbled feta.

Serves 2 individual frittatas
39g protein 278 cal
Prep Time 10 min
Cook Time 30 min
Total Time 40 min

Nutrition per serving

Protein
39 g
Calories
278

Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.

Ingredients

2 servings
  • 2 1/2 cups Egg whites
  • 3 cups Fresh spinach — packed
  • 1/3 cup Feta cheese — crumbled
  • 1 cup Cherry tomatoes — halved
  • 1/4 cup Red onion — finely diced
  • 1 tsp Olive oil
  • 1 clove Garlic — minced
  • 1/4 tsp Salt
  • 1/8 tsp Black pepper

Steps

  1. Preheat oven to 375°F (190°C). Lightly grease two individual oven-safe ramekins or a small 8-inch oven-safe skillet.
  2. Heat olive oil in a small non-stick pan over medium heat. Add diced red onion and sauté for 3-4 minutes until softened. Add minced garlic and cook for another minute until fragrant.
  3. Add packed spinach to the pan and cook, stirring frequently, until wilted, about 2-3 minutes. Remove from heat.
  4. In a medium bowl, whisk egg whites with salt and pepper until slightly frothy.
  5. Divide the sautéed spinach and onion mixture evenly between the prepared ramekins or skillet. Arrange halved cherry tomatoes on top, then sprinkle with crumbled feta cheese.
  6. Carefully pour the whisked egg whites over the vegetables and cheese in each ramekin/skillet.
  7. Bake for 20-25 minutes, or until the frittatas are set and lightly golden on top. A knife inserted into the center should come out clean.
  8. Let cool slightly before serving. Allowing to cool slightly will also help the frittata slices hold their shape.

Why This Works

This frittata delivers 39g protein from egg whites—pure protein with zero fat. Egg whites set at a lower temperature than whole eggs, so the frittata stays tender. Feta adds flavor and a small protein boost without many extra calories.

Frittata Technique

Start on stovetop to set the bottom, then finish under the broiler for a golden top. The key is low-medium heat initially—high heat makes egg whites rubbery. Adding spinach raw lets it wilt into the eggs without getting watery.

Make It Your Own

Add mushrooms, bell peppers, or sun-dried tomatoes. Swap feta for goat cheese or cheddar. This keeps refrigerated for 4 days—reheat gently or eat cold.