Mini Egg white and spinach frittata Cups
This egg white and spinach frittata is a small-batch, low sodium breakfast you can make ahead. Make a dozen and keep a few in the fridge for quick mornings and reheat gently for a warm, simple meal in minutes.
These mini frittata cups are made for one or two people and use just one bowl and a muffin tin for minimal cleanup and small portions.
The texture is tender and moist, using mostly egg whites and cooked spinach to keep it light and easier to digest while still feeling satisfying.
Ingredients You’ll Need
- 4 large egg whites (or 1 cup liquid egg whites)
- 1 cup fresh spinach, roughly chopped (about 30 grams)
- 2 tablespoons low fat cottage cheese or low sodium ricotta, drained
Serves 1 to 2. Optional additions include a whole egg for richness, diced tomato, or 1 tablespoon low sodium shredded cheese for extra flavor.
Step-by-Step Recipe
- Preheat the oven to 350 F and lightly oil a 6-cup mini muffin tin or use a silicone tray. Sauté the diced onion in 1 teaspoon olive oil over low heat until soft, about 3 minutes, then add chopped spinach and cook 1 to 2 minutes until wilted. Remove from heat and cool slightly.
- In a bowl whisk the egg whites and the whole egg if using until blended. Stir in drained cottage cheese, the cooked spinach and onion, diced tomato if using, black pepper, and oregano. Fold in grated low sodium cheese if desired. Divide the mixture evenly among 4 to 6 mini cups, filling each about three quarters full.
- Bake for 15 to 18 minutes until tops are set and a toothpick comes out clean. For a softer texture remove when a little glossy in the center and let carryover heat finish cooking. Let rest 2 to 3 minutes then run a small knife around each cup and lift out. Serve warm or cool before storing.
Tips and Easy Variations
Make it easier to chew
- Steam or cook spinach and onion until very soft before mixing
- Use cottage cheese instead of hard cheese for a softer bite
- Cook vegetables thoroughly to reduce chewing effort
Light and low sodium
- Use all egg whites and skip the whole egg to reduce fat
- Choose low sodium dairy products and skip added salt
- Flavor with herbs and pepper instead of salt
Make ahead and swaps
- Bake a batch and refrigerate for up to 4 days
- Freeze individual cups up to 1 month and thaw before reheating
- Try smoked paprika or mild bell pepper for a flavor change
Quick tips
- Use low sodium dairy and skip added salt for a gentler meal
- Steam vegetables until very soft to help with chewing
- Line muffin wells with parchment for easy removal and cleanup
Storage and Leftovers
Fridge
Cool completely then store in an airtight container in the refrigerator for up to 4 days.
Freezer
Wrap individual cups and place in a freezer bag for up to 1 month. Thaw overnight in the fridge before reheating.
Reheating
Reheat gently in the microwave 20 to 40 seconds on low power or warm in a low oven until heated through.
Conclusion
Give this egg white and spinach frittata a try for a gentle, small-portion breakfast that is quick to make and easy to reheat.
The cups are soft, low sodium, and perfect for one or two people who want simple, nourishing meals with minimal cleanup.
FAQ
Can I use frozen spinach?▶
Yes. Thaw frozen spinach and squeeze out excess water before mixing to avoid soggy cups.
What if I do not have a mini muffin tin?▶
Use a regular muffin tin and bake 18 to 22 minutes. You will get fewer larger servings but the method is the same.
