Light Italian Frittatas
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Cook time: 
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Serves: 6 mini frittatas
Italian quiche without the guilt & half the fuss! We lighten-up with an egg white frittata with, nothing but bold Italian flavors of: sun-dried tomato, garlic, onion, cheeses, zucchini & basil! A nice & easy protein breakfast since we make them into individual, muffin-tin servings! Grab one of these on your way to work and skip the cereal...
What to get:
  • ¾ cup finely chopped zucchini
  • ¼ cup chopped fresh spinach
  • ¼ cup finely chopped red onion (or white if you don't have red)
  • ¼ cup sun-dried tomatoes (rinsed from oil, and chopped)
  • 2 cloves garlic, minced
  • 2 T fresh basil, finely chopped
  • ⅓ cup feta cheese (crumbled, low fat)
  • 2 T shredded mozzarella
  • 2 T grated parmesan cheese (for topping)
  • 5 egg whites (save yolks for another recipe to follow!!)
  • 3 egg yolks
  • S&P to taste
  • Paprika for topping
  • EVOO (for sautéing veggies in skillet)
What to do:
  1. Preheat oven to 350. Spray a 6 tray muffin tin well with oil, set aside.
  2. In skillet on stove sauté onion, garlic, and zucchini with about 1 T EVOO, till tender (Drain any excess fluid/juices).
  3. To skillet add chopped sun-dried tomatoes and spinach and continue to sauté for about another min.
  4. In a bowl whisk egg whites, yolks, basil, feta and mozzarella cheese, salt and pepper together.
  5. In prepared muffin tin, add sautéed veggie mixture into each cup evenly (about ½ way up cup).
  6. To this spoon in egg & cheese mix filling to top of cups.
  7. Sprinkle with parmesan and paprika.
  8. Bake about 20 minutes, until frittata sets and toothpick inserted comes out clean.
  9. In pan, let frittatas cool on wire rack completely before removing from pan.
  10. *to remove from pan, use knife to separate edges from tin, before removing by inverting muffin tin onto plate.
You can lighten-up this one using all egg whites, but I use three of the yolks in mine. You can also add more cheese, but watch to make sure you are not adding too much extra moisture. I add low-moisture skim mozzarella in addition to my feta, but you can as well skip this if you don't have on hand.
Also, make sure in the vegetable sauté, that you drain any excess liquid or moisture if any remains! (Will affect consistency of frittata).

This one is great at breakfast with a little hot sauce!
Recipe by the dinnervine at