Spinach, Feta, and Egg White Minis

This mini egg dish makes it look like you slaved away in the kitchen for hours, but it’s actually oh-so-easy to whip up. Feel free to use any of your favorite non-starchy vegetables in this recipe. Put on high fiber crackers in AM with a slice of tomato for fiber-protein breakfast sure to keep you feeling full til lunch! 

Ingredients (Serves 6):


  • Nonstick cooking spray
  • 1 cup (8 ounces) liquid egg whites
  • ½ cup reduced-fat milk
  • pinch of salt
  • 1/2 tsp freshly ground pepper
  • 1 1/2 cups frozen spinach, defrosted and squeezed dry
  • 1/2 cup feta cheese


  1. Preheat oven to 375 degrees F. Spray a 12 cup muffin tin with nonstick spray.
  2. Defrost frozen spinach, squeeze dry.
  3. Whisk together the egg substitute, milk, pepper, and salt in a large bowl until thoroughly blended. Stir in the spinach and feta.
  4. Fill prepared muffin cups almost to the top with the egg mixture and bake until they puff up and just begin to set in the center, about 8 to 10 minutes.
  5. Using a rubber spatula, loosen the frittatas from the muffin cups.
  6. Enjoy fresh from the oven, or wrap individually and store in fridge for up to 3 days. 

Serves 6, 2 minis

  • FOR JOURNALING ON THE F-FACTOR DIET: 2g carbohydrate, 0g fiber
  • ACTUAL NUTRITIONAL CONTENT PER SERVING: 54 calories, 8g protein, 2g carb, 0g fiber, 2g net carb, 2g sugar, 2g fat