Description
This Mushroom Spinach Egg White Frittata is a light, nutritious, and flavorful breakfast or brunch option. Packed with protein-rich egg whites, fresh spinach, and earthy mushrooms, this frittata is a perfect low-calorie, low-fat meal that is easy to prepare and great for any time of day. It’s cooked on the stovetop and finished in the oven for a fluffy and tender texture.
Ingredients
Frittata Ingredients
- 8 large egg whites
- 1 cup fresh spinach, chopped
- 1 cup mushrooms, sliced
- 1/4 cup onion, finely chopped
- 2 cloves garlic, minced
- 1/4 cup low-fat milk
- 2 tablespoons olive oil
- 1/4 cup reduced-fat shredded cheese (optional)
- Salt, to taste
- Black pepper, to taste
- Fresh herbs (e.g., parsley or chives), chopped for garnish
Instructions
- Prepare the vegetables: Heat 1 tablespoon of olive oil in an oven-safe skillet over medium heat. Add the chopped onions and sauté until translucent, about 3-4 minutes. Add minced garlic and cook for an additional 30 seconds until fragrant.
- Cook mushrooms and spinach: Add the sliced mushrooms to the skillet and cook for 5-6 minutes until they release their moisture and begin to brown. Add the chopped spinach and cook until wilted, about 2 minutes. Season with a pinch of salt and pepper.
- Mix the egg whites: In a bowl, whisk together the egg whites and low-fat milk until fully combined. Season with salt and pepper to taste.
- Combine and cook the frittata: Pour the egg white mixture evenly over the sautéed vegetables in the skillet. Reduce heat to low and cook undisturbed for 4-5 minutes until the edges begin to set.
- Add cheese and transfer to oven: If using, sprinkle the shredded cheese evenly over the top. Transfer the skillet to a preheated oven at 350°F (175°C) and bake for 8-10 minutes, or until the egg whites are fully set and slightly golden on top.
- Garnish and serve: Remove the frittata from the oven carefully. Let cool for a couple of minutes before slicing. Garnish with fresh herbs and serve warm.
Notes
- Use an oven-safe nonstick skillet to easily transfer the frittata from stovetop to oven.
- You can substitute baby spinach or kale if desired.
- To increase protein, add cooked lean turkey or chicken breast.
- For a vegan version, substitute egg whites with a chickpea flour batter, but cooking times and texture will vary.
- Leftovers can be kept refrigerated for up to 3 days and gently reheated.
