Vegetarianized Recipe: Mini Italian Egg White Frittatas


Looking to make a low calorie sweet protein bar, I quickly realized that one of the best vegetarian ingredients with high protein and low calories is actually savory egg whites. One quarter cup of egg white has 30 calories, 6.4g of protein, and no fat, carbs or cholesterol. To add some flavor, I packed it with veggies, herbs and a bit of cheese. Make a couple of batches and snack on these all week for breakfast or post-workout.

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Servings: 12
Time: About 10 minutes active; 35 minutes total

1/2 cup dried tomatoes
1 small red onion, chopped
1 cup spinach, chopped
3 garlic cloves, minced
1 teaspoon dried oregano
1/2 teaspoon salt and pepper, each
1/4 teaspoon red pepper flakes
1 cup parsley, chopped
2 cups egg whites
1/4 cup fat free milk
1 ounce Parmesan, 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.

2. In a medium skillet over medium heat sprayed with cooking spray, sauté onion until soft, about 5 minutes. Add spinach, garlic, oregano, salt, pepper and red pepper flakes, 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.

Writer Bio: Adrienne D. Capps loves food AND is a vegetarian! These things are not mutually exclusive in her world. She is passionate about eating, drinking, cooking, teaching, reading about food and growing food. Her goal with her food blog,, is to open up the world of vegetarian cooking and eating to the veg-friendly and the veg-curious in an accessible way. She promises never to try to convert or make you feel guilty—just that eating less meat can be part of a healthy, fun, and above all, tasty lifestyle.