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Healthy High-Protein Egg White Frittata Cups

Healthy High-Protein Egg White Frittata Cups - featured image
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These Healthy High-Protein Egg White Frittata Cups with Spinach & Feta are quick, easy, and perfect for meal prep. They offer a light, protein-packed breakfast or snack option with a creamy, flavorful twist.

Ingredients

Scale
  • 12 large egg whites (about 1 1/2 cups or 360 ml)
  • 1 1/2 cups fresh spinach, packed (about 45 grams), finely chopped or pulsed
  • 1/2 cup crumbled feta cheese (around 75 grams)
  • 1/4 cup finely diced onion (about 40 grams)
  • 1 clove garlic, minced
  • 1/4 cup (60 ml) skim or unsweetened almond milk (optional)
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 teaspoon olive oil

Instructions

  1. Preheat your oven to 350°F (175°C). Lightly grease your muffin tin cups with oil or non-stick spray to prevent sticking.
  2. Heat 1 teaspoon olive oil in a skillet over medium heat. Add diced onions and cook for about 3 minutes until translucent. Add minced garlic and sauté for another 30 seconds until fragrant. Remove from heat and let cool slightly.
  3. Finely chop fresh spinach or pulse in a food processor until finely minced but not mushy.
  4. In a medium bowl, pour in 12 large egg whites (about 1 1/2 cups or 360 ml). Add 1/4 cup (60 ml) milk or almond milk and whisk gently until combined but not frothy.
  5. Stir the sautéed onion and garlic, finely chopped spinach, and crumbled feta into the egg white mixture. Season with 1/2 teaspoon salt and 1/4 teaspoon black pepper. Mix gently to combine evenly.
  6. Spoon the mixture evenly into the prepared muffin tin cups, filling each about 3/4 full.
  7. Bake for 20-25 minutes. Check for doneness by inserting a toothpick in the center; it should come out clean. Tops should be set and lightly golden.
  8. Remove from oven and let the frittata cups cool in the pan for 5 minutes. Use a butter knife to gently loosen edges if needed, then transfer to a wire rack or plate.

Notes

Do not overbeat the egg whites to avoid rubbery texture. Finely chop spinach to prevent sogginess. Grease muffin tins well to prevent sticking. Let egg whites sit for 5 minutes before mixing for fluffier texture. Avoid overfilling muffin cups to prevent overflow.

Nutrition

Keywords: egg white frittata, high protein breakfast, healthy meal prep, spinach feta cups, low carb breakfast, gluten free, easy breakfast recipe

Find it online: https://sweetstirring.com/healthy-high-protein-egg-white-frittata-cups-recipe-perfect-for-easy-meal-prep/