Fresh spinach and sliced mushrooms are sautéd and cooked with egg whites then topped with salty parmesan cheese for a quick and healthy one serving breakfast.
There are days where I really over think things. Like is the word “over think.” Is it one word, or two? Overthink. Over think.
Such was the case with this healthy breakfast treat.
Actually, I wasn’t overthinking, I wasn’t even thinking at all. I was simply going about my morning routine of scavenging the fridge, looking for breakfast inspiration, and out popped this dish like a magic rabbit out of a hat.
I love it when recipes happen this way. When they happen naturally, due to my cravings, to my mood and what hasn’t yet expired or gone funky in the fridge. There’s not much worse than a funky fridge.
Eggs for breakfast are a staple at our house. Smudge prefers hers scrambled and then loaded on top of buttery toast, with !GAH! a squirt of ketchup. *yuck*
My husband prefers his over-easy atop a warmed flour tortilla with green salsa, hot sauce and sour cream. *yum*
And I like my eggs minus the yolks—but only when I’m doing my best to be a half smidge healthier—and scrambled with a bunch of spinach wilted down to get in that extra bit of veg-heavy nutrients this strong body of mine so richly deserves.
But on this day I added mushrooms to my standard spinach and didn’t stir my scrambles quickly enough, probably due to the usual distraction of Smudge saying, “Mom! Watch this!” as she showed me her latest 10 year old leap through the air for no reason except for that she’s 10. I really don’t like a hard scrambled egg so I went the frittata route instead.
I was all done with the cooking and just about ready to dive in when I realized, hot damn! There are probably other souls out there who might like a breakfast recipe for one.
But then I did my usual over thinking/overthinking bit.
“I didn’t plan this one out, I didn’t obsess over the recipe.”
“I don’t know, is this recipe even blog worthy?”
“It’s just what I’m eating for breakfast, will anyone else think it looks good?”
So I asked you. And you said it was. And so here it is. Because it’s important for us bloggers to #blogwhatwereallyeat.
About the Recipe
This is a single serving recipe, unless you’re not much of an eater then you could share. If you want to cook for you and a friend, double the recipe and use a bigger pan. I’m putting my 4th grade math skills to work here folks.
After recently discovering the quality of Kroger brand private label products, and the fact that they’re less expensive but just as good as name brand, I now use their egg whites in the carton. Sometimes when I know I’m going to be on an egg white kick, I’ll buy the Crystal Farms Liquid Egg Whites at Costco in bulk instead. There’s really not much need to crack and divide eggs for this quick breakfast.
A non-stick pan is pretty much essential for this recipe. This one is my favorite and makes a perfect omelette too. And a generous spray of cooking spray to keep the egg from sticking, but be sure to do so BEFORE you put it over a gas stove flame. You need your eyelashes people.
I used spinach and mushroom but this would be equally good with red bell peppers, finely chopped broccoli or asparagus. I like sautéing the veggies first to soften them. And finally, the piece of the puzzle that brings it all together: Parmesan cheese. It adds so much flavor for just a tiny bit of fat. It’s my favorite addition to eggs these days.
I used my toaster oven to finish this dish off the stove. It saves time and is more efficient than warming up the big oven for one little pan.
If You Liked This Recipe, You’ll Like These:
- Spinach Mushroom Feta Frittata
- Bacon Broccoli and Potato Frittata
- Mushroom Sage Frittata
- Roasted Tomato and Zucchini Frittata
If you make this recipe, please let me know! Leave a comment below or take a photo and tag me on Instagram or Twitter with #foodiecrusheats.
Spinach and Mushroom Egg White Frittata
- 2-3 brown mushrooms sliced
- handful of fresh spinach
- 1 cup egg whites
- kosher salt
- 2 tablespoons grated parmesan cheese
- hot sauce if desired
- Preheat the oven or toaster oven to broil.
- Spray a 7-inch non-stick fry pan with cooking spray and heat on medium heat. Add the sliced mushrooms and cook for 2-3 minutes, turning once or twice. Add the fresh spinach and cook for 1-2 minutes or until the spinach has wilted.
- Whisk the egg whites in a bowl until light and frothy, add a pinch of kosher salt and pour into the mushroom and spinach mixture. Sprinkle with 1 tablespoon of the parmesan. Let the eggs cook undisturbed until the edges of the egg whites start to cook through and turn a more solid white. Gently lift the edges of the egg whites and tilt the pan so the uncooked egg runs under the cooked part and cook for another minute.
- Transfer the fry pan to the oven and broil for 2-3 minutes or until the eggs have puffed and have cooked through. Remove from the oven and sprinkle with the remaining parmesan cheese. Cut into wedges and serve with hot sauce if desired.
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Muffie Potter Aston
I prepared this tonight, buttering the pan instead of canola or olive oil, my other two options. In our current global effort, many common ingredients have become scarce. The necessity to maximize Everything that we Do have has never been more important. Having used the yolks of four eggs to prepare a chocolate mousse last night, I saved the separated whites in a small Tupperware for another purpose, with thoughts of a spinach/egg white omelette. I couldn’t have been happier to find your fritatta recipe, utilizing portobello. I prepared this with the four egg whites and 3 to 4 Tbsp shredded cheddar, plus 1 more Tbsp after broiling. It came out wonderfully. Perfectly cooked, and seasoned. I generally don’t love egg dishes, but this recipe is Absolutely worth saving. I can Finally consistently prepare eggs that are Excellent. Thank you Thank you Thank you!
Ashley @ Foodie Crush
Thank you!!! Enjoy!
So discouraged most of the healthy egg white recipes I find have zero nutritional values with the recipe.
philip e grapatin
Awesome recipe!! Thank you so much. This has become our Monday night meal. A perfect low calorie, easy meal after a weekend of over indulging! Thank you for sharing!
Made for brunch today. Pretty delicious. Wanted to find a low calorie brunch meal that is also filling but wasnt just what I normally make. I added the hot sauce, but will be avoiding this in the future as what I used is too spicey for me
do you think I can replace eggs with something else?
I really wanna try this but eggs give me massive bowel pain.
This looks sooo good. I guess you could use a whole egg. Would use just 1 egg or 2?? in your recipe you use a a cup of egg whites.
I would use two eggs Margie. Enjoy!
great idea!, seems like sometimes it’s easier to come up with a creative recipe if you start with fewer ingredients! Thank you for this, it was linked from turkey-tsakziki recipe that also looks wonderful so thank you again!
I am crazy for mushrooms, so this recipe is happening this weekend
This looks great. Going out to buy ingredients today!
I found this recipe yesterday and made it for breakfast this morning. Got major props from my girlfriend. She loved it(so did I).
This looks amazing! Simple, but delicious.
Tried this for breakfast this morning & loved it! Thanks for sharing.
I just made this after finding it on Pinterest last night. I like to cook with egg whites but can’t master the skill of omelette-making – the cooked egg whites always break on me when I try to flip the mixture in half! This was easy as can be to assemble and will definitely become a part of my breakfast repertoire. I’d like to experiment with other ingredients too.
Try flipping your omelet in thirds, just the two outer edges over the middle, instead of flipping it in half. Works for me every time!
Jocelyn (Grandbaby cakes)
I’m going through a process right now where I am extremely overthinking (I think overthink is a word instead of over think) everything from my blog decisions to what color socks I will wear. One thing I wouldn’t have to think twice about is this frittata which has amazing flavor.
chantelle | naked cuisine
This is totally something id eat for breaky, such a great way to start the day! But you must know- egg yolks are totally healthy and the whole fat/cholesterol myth has officially been busted, yay!
I just heard that too! And that egg yolks have a great amount of protein included and very little fat? One of the healthiest foods you can eat!!
The problem with egg yolks, if chickens are not eating non gmo and organic food , then all toxins are in the yolk.
Since I tried your Portobello burger recipe, I am crazy for mushrooms, so this recipe is happening this weekend!
I think this may be dinner tonight.
Hi, I recently nominated your blog for a food Award! I would love for you to participate because I am a big fan of your blog! Here is the link: http://cruisinandcuisine.blogspot.com/2015/02/food-holic-award.html
Kelly Senyei | Just a Taste
Your photos are SPECTACULAR! This recipe looks incredible and so perfect for breakfast, lunch or dinner!
Love it; who sells Kroeger?
Chris – doesn’t this look good? I can’t wait to try it. Kroger is a parent company to many stores – Ralphs is the Kroger family store near me. Here is a store locator: https://www.kroger.com/stores/storeLocator?hash=findStoreLink
Kroger – is a grocery store in the south-east. :)