Mini Egg White Frittatas

I’m sure you’ve seen those expensive egg cups in the grocery store lately. They are everywhere! I’ve been making them at home for over 10 years at about $0.70 each. This version below uses egg whites and has Italian-inspired ingredients. However you can easily replace egg whites with whole eggs – probably 8 large eggs would do the trick – and use any vegetables, herbs and cheeses you want and/or need to use up from the fridge.


Servings: 12
Time: About 10 minutes active; 35 minutes total
Price: About $8.60 total; $0.70 per serving
Nutrition (per serving): 
Calories: 45.8
Protein: 6.2g
Fat: 0.88g
Saturated fat: 0.48g
Carbohydrates: 3.5g
Fiber: 0.76g
Sodium: 263.9mg
Cholesterol: 1.9mg


  • 1/2 cup dried tomatoes (or dried tomatoes packed in olive oil)
  • 1 small red onion, chopped
  • 1 cup spinach, chopped
  • 3 garlic cloves, minced
  • 1 tsp dried oregano
  • 1/2 tsp SnP each (salt and pepper)
  • 1/4 tsp red pepper flakes, optional
  • 1 cup parsley, chopped
  • 2 cups egg whites
  • 1/4 cup fat free milk
  • 1 oz Parmesan cheese, grated


  1. Preheat oven to 375 degrees. Meanwhile in a small bowl, add dried tomatoes and cover with warm water. Let stand 10 minutes, then drain and chop. Omit the soaking step if using tomatoes packed in oil and just chop.
  2. In a medium skillet over medium heat sprayed with cooking spray or drizzled with a little olive oil, sauté onion until soft, about 5 minutes. Add spinach, garlic, oregano, SnP and red pepper flakes, if using, and sauté 2-3 minutes more. Remove from heat, and add parsley and dried tomatoes. Let cool.
  3. Whisk together egg whites and milk.
  4. In a 12-cup muffin pan sprayed with cooking spray, distribute veggie mixture evenly. Then pour egg white-milk mixture over top.
  5. Bake 20 minutes. Sprinkle cheese over top and cook 5 minutes more. Remove and let cool 10 minutes before removing from the pan. Serve warm, cold or at room temperature.

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