Mushroom, Spinach & Herbs Frittata with Egg White Recipe
Looking for a healthy and high-protein way to start your day? This Mushroom, Spinach & Herbs Frittata with Egg Whites is the perfect solution. Made with wholesome ingredients like fresh vegetables and egg whites, this frittata is packed with protein and free from the extra calories and fats often found in traditional omelets. It’s a delicious and nutritious option that will keep you full and energized throughout your morning. Whether you’re following a high-protein, non-vegetarian diet or simply craving a flavorful and satisfying breakfast, this dish is a must-try!
Cuisine: Continental
Course: World Breakfast
Diet: High Protein, Non-Vegetarian
Ingredients:
| Ingredient | Quantity |
|---|---|
| Egg white | 4 egg whites |
| Button mushrooms | 1 cup, roughly chopped |
| Spinach | 1 cup, roughly chopped & sweated |
| Onion | 1, caramelized |
| Dried oregano | 1 teaspoon |
| Basil leaves | 1 sprig, for garnish |
| Red chili flakes | 1 teaspoon |
| Salt | To taste |
| Pepper | To taste |
Nutritional Information (per serving):
| Nutrient | Amount |
|---|---|
| Calories | 150-180 kcal |
| Protein | 18g |
| Carbohydrates | 10g |
| Fiber | 3g |
| Fat | 1-2g |
| Sodium | 200mg |
Preparation Time: 10 minutes
Cooking Time: 10 minutes
Servings: 2
Instructions:
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Prepare the Egg Whites: Start by separating the egg whites from the yolks. Place the egg whites in a bowl and whisk them thoroughly until smooth and frothy.
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Sauté the Mushrooms: Chop the button mushrooms and heat a small skillet over medium heat. Add a dash of oil and sauté the mushrooms with a pinch of salt and pepper. Cook them until they soften and release their moisture. Set them aside.
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Sauté the Spinach: In the same skillet, add the spinach and cook for a few minutes until the leaves are wilted and release water. Add a pinch of salt, stir to combine, and remove from heat.
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Caramelize the Onion: To prepare the caramelized onion, thinly slice the onion and sauté it in a pan with a little oil over low to medium heat. Stir frequently until the onions become soft, golden, and sweet. Set them aside.
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Cook the Frittata: Heat a large flat skillet over medium-low heat and drizzle in a bit of oil. Once hot, pour in the whisked egg whites, spreading them evenly across the pan. Let the eggs set slightly, then add the sautéed mushrooms, spinach, and caramelized onions on top of the egg base.
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Season: Sprinkle dried oregano, red chili flakes, salt, and pepper over the top. Place a lid on the skillet and cook the frittata on low heat for 5-7 minutes, until the eggs are fully set.
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Serve: Once the frittata is cooked through, carefully slide it onto a plate. Garnish with fresh basil leaves for a pop of color and added flavor.
Serving Suggestions:
This Mushroom, Spinach & Herbs Frittata with Egg Whites is delicious on its own, but for an extra burst of nutrients, serve it with a fresh smoothie or a side of whole-grain toast. Enjoy this simple yet fulfilling breakfast to kickstart your day!
Tip: For an even lighter version, you can swap the oil for a non-stick cooking spray, keeping the dish low-fat while still retaining its delicious flavor.
Perfect for a healthy breakfast or a quick meal that doesn’t compromise on taste, this frittata offers a great balance of protein, vegetables, and herbs to fuel your body.
