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Egg White Breakfast Frittata with Spinach and Feta Recipe

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4 from 9 reviews

A light and nutritious Egg White Breakfast Frittata packed with fresh spinach, red bell peppers, onions, and creamy cottage cheese, baked to tender perfection. This healthy, protein-rich frittata is perfect for a wholesome breakfast or brunch, offering a flavorful and satisfying start to your day.

  • Total Time: 55 minutes
  • Yield: 4 servings

Ingredients

Egg Mixture

  • 2 cups (490 grams) liquid egg whites
  • 3/4 cup (170 grams) low-fat cottage cheese (¾ for blending in and ¼ for dolloping)
  • 1 teaspoon garlic powder
  • 1 teaspoon dried Italian seasoning
  • ½ teaspoon sea salt (to taste)
  • Freshly ground black pepper (to taste)

Vegetables and Cheese

  • 1/2 cup (80 grams) red onion, finely diced
  • 3/4 cup (115 grams) red bell pepper, diced
  • 2 cups (60 grams) fresh baby spinach, roughly chopped
  • 1/4 cup (40 grams) feta cheese, crumbled

Other

  • 1 teaspoon olive oil
  • 1/4–1/2 teaspoon red pepper flakes (optional)
  • Cooking spray

Instructions

  1. Preheat and Prepare Baking Dish: Heat the oven to 350°F and generously grease a 9x9 (or 8x8) baking dish with cooking spray or a light film of oil, making sure to coat the sides and corners well.
  2. Sauté Vegetables: In a large nonstick skillet, warm olive oil over medium heat. Add the diced red onion and a pinch of salt; cook for 3–4 minutes until softened. Then add diced red bell peppers and cook 2–3 minutes until they start to soften.
  3. Wilt Spinach: Add the chopped fresh spinach to the skillet, toss all vegetables together, and turn off the heat. The residual heat will gently wilt the spinach.
  4. Transfer Vegetables to Baking Dish: Spread the sautéed vegetable mixture evenly in the prepared baking dish.
  5. Blend Egg Mixture: In a blender, combine liquid egg whites, ¾ cup cottage cheese, salt, pepper, garlic powder, and Italian seasoning. Blend just until incorporated to avoid excessive foam.
  6. Pour Egg Mixture over Vegetables: Pour the blended egg mixture evenly over the vegetables in the baking dish. Gently nudge the mixture with a spatula to distribute it evenly.
  7. Add Toppings: Spoon small dollops of the remaining ¼ cup cottage cheese over the top, then sprinkle crumbled feta cheese and a pinch of red pepper flakes evenly across the surface.
  8. Bake the Frittata: Bake at 350°F for 35-45 minutes until the frittata is puffed, the edges are lightly golden, and the center slightly jiggles when the pan is gently shaken. Insert a knife or toothpick to ensure no liquid egg remains; the texture should be moist but not runny.
  9. Cool and Set: Remove from oven and let the frittata cool to room temperature where it will deflate slightly and finish setting, making it easier to slice.
  10. Serve: Slice into 4 squares and serve with your favorite condiments and fresh fruit on the side for a complete breakfast experience.
  11. Alternate Mixing by Hand: In a medium bowl, whisk egg whites, salt, pepper, garlic powder, and Italian seasoning briskly for 10 seconds. Add 1/2 cup cottage cheese and whisk an additional 10-15 seconds to break up curds, leaving some small curds.

Notes

  • For a fluffier texture, avoid over-blending the egg mixture to minimize foam.
  • If desired, adjust the spice level by increasing or omitting red pepper flakes.
  • Use a 9x9-inch baking dish for a thicker frittata or an 8x8 for a slightly thinner one.
  • Letting the frittata rest before slicing helps it set and improves texture.
  • Leftovers can be refrigerated for up to 3 days and gently reheated.
  • Author: Chef
  • Prep Time: 15 minutes
  • Cook Time: 40 minutes
  • Category: Breakfast
  • Method: Baking
  • Cuisine: American
  • Diet: Low Fat

Find it online: https://avascooking.com/egg-white-breakfast-frittata-with-spinach-and-feta-recipe/