Spinach Egg White Frittata with Feta Cheese*

Brunch is one of the best things ever. Don’t agree? Hear me out.

Brunch means you can order delicious carb-laden Orange Cranberry Cinnamon Rolls and then you can reach over and grab half a few bites of a Croque Madam from your girlfriend’s plate.  Also, Brunch (in Jessica terms) means Mimosas. Mimosas are the best reason to have brunch. And no, you are wrong, I am not excited about Mimosas because they allow me to drink before noon with class….I get excited about them because otherwise I don’t think I would be able to get in my daily amount of vitamin C. And lastly, my favorite reason for brunch, it’s not breakfast. I am not a morning person and I can always get behind meeting at 10:30 or 11!

But since moving to Jacksonville, my brunches have stopped. My girlfriends are 3 hours away, instead of just a phone call, to meet for Mimosas brunch. I also have yet to find a great brunch place here in Jaxs. I am hoping to find some girls here who would like to meet up with me on a Saturday (or Sunday) and start trying some of the restaurants offering brunch. But until that happens, I am left to my own devices. Which means crappily mixed drinks and food that has to please both Jorge and I. So in walks this Spinach Egg White Frittata with Feta Cheese. It pleases Jorge because between the egg whites and spinach it is very high in protein. Jorge is big on getting in his protein each day and even drinks those nasty protein mix drinks. ::shudder::  This frittata also meets my requirement, which is FLAVOR! The feta cheese, garlic, and cherry tomatoes make the boring egg whites pop and all together makes for a very filling, tasty breakfast. So for those brunch lovers out there, try our favorite (ass friendly) frittata where protein meets flavor.


Spinach Egg White Frittata with Feta Cheese

Yield: 2 large servings

Note: I use 2 cloves of garlic because we love garlic. If you don't, just scale it back to 1 clove...but don't leave it out all together! :-)


1 teaspoon olive oil
1 medium onion, diced
2 cloves garlic, minced
2 very full cups fresh spinach, roughly chopped
1 cup egg whites
2 tablespoons fat free milk
2 green onions, chopped
1 cup cherry tomatoes, halved
1/3 cup crumbled reduced fat feta cheese
salt and pepper, to taste
olive oil in your misto, to grease bowl (or you can use pam)


Preheat oven to 375 degrees. Grease 9 inch baking dish with butter.

Heat olive oil in a non stick skillet over medium-high heat. Add garlic for 30 seconds, or until fragrant. Add onion and cook for 2-3 minutes and add spinach, cook until wilted. Remove from heat.

In a large bowl, whisk together, egg whites, milk, and salt and pepper to taste. Then carefully stir in green onions, cherry tomatoes, and the spinach mixture.

Pour the mixture into your pre-greased dish. Sprinkle feta cheese along the top and give a little sprinkle of salt and pepper. Bake for 15-20 minutes, or until center is set (no giggle-wish I could bake my thighs till they wouldn't giggle). Cook for 5 minutes, then serve.

Per serving: 136 calories, 4.9 fat, 3.1 carbs, .8 fiber, 21.6 protein

Weight Watchers Points Plus: 2 points (because vegetables do not count towards points)

A Novice Chef Blog Original

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21 Responses to “Spinach Egg White Frittata with Feta Cheese”

  1. 1

    Kristina @ spabettie — April 14, 2011 @ 4:51 am

    oh, WOW, this looks good!

    I love brunch. and mimosas. and protein! :) oh, and cinnamon rolls…

  2. 2

    Chiara — April 14, 2011 @ 10:37 am

    I love egg white frittatas… in fact, I think I’m going to make myself one for lunch today! Thanks for the inspiration!

  3. 3

    Rachel @ Baked by Rachel — April 14, 2011 @ 2:21 pm

    This looks and sounds great. I wish I had a group of girls to brunch with too. I hope you’re able to find some to restaurant hop with! :)

  4. 4

    Paula — April 14, 2011 @ 6:52 pm

    Yet another great dish! Love the red shakers by the way.

  5. 5

    Lauren at Keep It Sweet — April 14, 2011 @ 8:31 pm

    Love this- so healthy but delicious looking! For some reason I always forget to add milk when I make eggs but I’ll have to try it.

  6. 6

    Jaida — April 14, 2011 @ 10:43 pm

    This looks DELICIOUS!!

  7. 7

    jaclyn — April 14, 2011 @ 10:56 pm

    i love brunch, and i love mimosas even more! i wish you lived closer, we would totally brunch it all the time!

    we should arrange for a sunday morning brunch after blogher!

    my fiance would love this, he’s obsessed with spinach and feta!

  8. 8

    Nelly Rodriguez — April 15, 2011 @ 1:22 am

    Brunch and Mimosas. It’s like Tacos and Margaritas. Those are my two cents 😉

  9. 9

    natalie (the sweets life) — April 15, 2011 @ 2:46 pm

    Frittatas are one of my favorites—we eat them for breakfast…and for dinner sometimes! This one sounds awesome!

  10. 10

    Amanda — April 17, 2011 @ 11:13 am

    Looks delish! I usually use those flavors except w/ the yolks and in an omelet…can’t wait to try this lightened up version! There are some great brunch places in Jax, The Grape at the Town Center does a decent one and has bottomless mimosas. I hear Orsay is wonderful, but I have yet to partake in that establishment! Keep cooking the recipes all look wonderful!

  11. 11

    ErinsFoodFiles — April 19, 2011 @ 5:50 pm

    Mmmm! I’d love to be your brunch guest if you served that!

  12. 12

    Marla — May 11, 2011 @ 11:59 am

    Beautiful egg white frittata that I will be linking to tomorrow :)

  13. 13

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  14. 14

    lagirl — March 18, 2012 @ 1:23 am

    I made this for a brunch and it went very welll! Everyone loved it and also the fact that it is SO healthy. I added fresh basil and it was delicious.

    Thanks for the recipe! Will definitely be using it again.

  15. 15

    MassachusEATS — March 29, 2012 @ 7:17 pm

    I made this for dinner tonight and loved it! Healthy AND filling – doesn’t get much better than that. Thanks for sharing this recipe :)

  16. 16

    Melissa — August 4, 2012 @ 12:30 am

    Do you cook 15-20 (until set) and then cook another 5 minutes, or did you mean to say let it set for 5 minutes and then serve? Thanks! I’m looking forward to making this Sunday!

  17. 17

    Sara — December 16, 2012 @ 1:23 pm

    Can you freeze the leftovers?

    • Jessica replied: — December 17th, 2012 @ 1:02 pm

      I would go with a no. The tomatoes juices and already cooked eggs would turn out pretty strange when thawed from the freezer.

  18. 18

    Healthy Spinach & Egg White Frittata – The Make Shoppe — April 21, 2013 @ 8:10 pm

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  19. 19

    Laura — April 22, 2013 @ 12:06 am

    You had me at fetta! And thanks for posting the Weight Watchers points- I’ve been looking for a healthy, low-point breakfast that still includes eggs. You rock!

  20. 20

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