Egg White, Spinach, Mushrooms and Onion Frittata

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Serving Size: 4.5 ounces
Diets: Gluten Free, Lower Carb, Nut Free, Reduced Fat, Refined Sugar Free, Soy Free, Vegetarian
Recipe adapted from:
Reneta Jenik
This delicious yet low carb and low fat frittata can be served for daily breakfast or added to a holiday brunch, plus it's freezer friendly for those times you need a quick nutritious meal prep.
  • Food Prep
  • Cooking
  • Storing
  • Clean Up
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  • Ingredients
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Ingredients Scale

Adjust the ingredients measurement scale here by changing this number. 6

Instructions

  • Pre-heat the oven to 375 degrees.
  • In a large bowl, whisk together the eggs, with the milk.
  • Then stir in the ricotta and parmesan cheese, and mix well.
  • Add all the vegrables and herbs, and mix well into the mixture.
  • Lightly coat a baking dish, add the mixture and bake in the warm over for 15-20 minutes. After 15 minutes check egg firmness in the middle. Time might varies per pen size and oven functionality.
  • Cut into pie shaped wedges to serve.

Cook Times

Active Prep5
Hands-On Cook0
Hands-Off Cook20
Passive0
Total Time25 minutes
Recipe Serving Size6

Ingredients

Ingredients

  • 20 egg white large
  • 2 tablespoon whole milk
  • 1 teaspoon Kosher salt
  • ¼ teaspoon freshly ground black pepper
  • ½ teaspoon garlic powder
  • 2 tablespoon fresh dill chopped, or other fresh herbs
  • extra virgin olive oil spray
  • 10 ounce frozen spinach thawed and squeezed thoroughly to remove liquid
  • 4 ounce white mushroom sliced
  • 1 shallot or onion diced
  • ¼ cup low fat ricotta cheese
  • 1 tablespoon parmesan cheese

Cooking Tools Required

8x8 inch nonstick baking pan, 9 inch Pie Dish, Cutting board, Measuring cups and spoons, Mixing bowls, Saute pan, Sharp Knives, Whisk
Reheating/Serving Instructions
Store in air-tight containers until ready to eat. Then, reheat at 350 degrees in the oven for 5 to 10 minutes or until heated through, or microwave for a minute and a half. 

Nutrition

Serving: 5oz | Calories: 71kcal | Carbohydrates: 4g | Protein: 11g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Cholesterol: 3mg | Sodium: 464mg | Potassium: 320mg | Fiber: 1g | Sugar: 2g | Vitamin A: 4204IU | Vitamin C: 3mg | Calcium: 86mg | Iron: 1mg

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