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Spinach Frittata


  • 2 eggs
  • ¼ cup egg whites, Egg Beaters, or equivalent
  • 1 cup baby spinach, chopped
  • ¼ cup feta cheese
  • 1 red tomato, chopped
  • ¼ small onion, chopped
  • basil to taste, chopped
  • 1 teaspoon salt
  • black pepper to taste
  • 2 tablespoons olive oil


  1. Mix spinach, basil, tomato, and onions together. Add salt and pepper.
  2. Blend egg whites with a fork in medium bowl. Add vegetable mixture.
  3. Heat olive oil in medium skillet, then add mixture. Cook at medium heat until bottom is golden. Flip to finish cooking the other side, 1-2 minutes.


Total fat may be slightly higher than the sum of individual fat totals due to rounding or lack of available information (some food items in the software do not have an indicated breakdown of mono- and polyunsaturated fats).

Menu Suggestion

Serve with salad and whole wheat bread with trans-fat-free margarine.!

Courtesy of:
Raquel Pereira MS RD LD

Nutrition Facts Servings Per Recipe: 4
Amount Per Serving Calories 138
Total Fat 11.4g
Saturated Fat 3.1g
Monounsaturated Fat 6.4g
Polyunsaturated Fat 1.0g
Sodium 753.5mg
Total Carbohydrate 2.7g
Protein 6.6g (after subtracting fiber = 1.6 g)
Dietary Fiber 1.1g

Exchanges per Serving

1 Vegetable
2 Fat
1 Lean Protein
0 Carbohydrate Choice