Q1: Can I use a different type of pan if I don't have a muffin tin?

While the recipe specifically calls for a 12-cup standard muffin tin (noted in Step 2), you can use alternative baking vessels. A 9x9 inch baking dish or an oven-safe skillet will work, but you'll need to adjust cooking time. In a larger pan, the frittata will likely take 25-30 minutes to set completely. Just ensure you still generously spray the pan with cooking spray and check doneness by inserting a toothpick into the center, as specified in Step 8. The goal is to have the egg whites set and lightly golden on top.

Q2: How can I modify this recipe for more protein or flavor?

To enhance protein content, you can add lean protein like diced chicken breast or turkey, or incorporate low-fat cheese like feta or part-skim mozzarella. If adding solid ingredients, chop them finely and fold them into the egg white mixture in Step 5, ensuring even distribution. For additional flavor complexity, consider substituting herbs de Provence with fresh herbs like basil or thyme, or adding diced bell peppers or mushrooms. Just be mindful of maintaining the overall volume of ingredients to ensure proper cooking in the muffin cups as described in Step 7.

Q3: What are some signs that my Egg White Spinach Frittata Cups are fully cooked?

According to Step 8, there are several key indicators that your frittata cups are done: First, the centers should be completely set (no liquid wobbling when you gently shake the pan). Second, the tops should be lightly golden. Third, and most definitively, a toothpick inserted into the center should come out clean. The recommended baking time is 18-20 minutes at 375°F, but oven temperatures can vary, so start checking at the 15-minute mark. The frittata cups will continue to set slightly during the 3-5 minute cooling period outlined in Step 9.

Q4: Can this recipe be made ahead and stored?

Yes, these Egg White Spinach Frittata Cups are excellent for meal prep. After completing Step 10 and allowing them to cool completely, store in an airtight container in the refrigerator for up to 4-5 days. To reheat, microwave for 20-30 seconds or warm in a 350°F oven for 5-7 minutes. They freeze well too - wrap individually in plastic wrap, then place in a freezer bag. Frozen frittata cups can be stored for up to 1 month and should be thawed in the refrigerator overnight before reheating. This makes them a convenient, protein-rich option for quick breakfasts or snacks.

Egg White Spinach Frittata Cups

These Egg White Spinach Frittata Cups are the ultimate solution for busy mornings when you need a nutritious, protein-packed breakfast that aligns perfectly with your Optavia Lean & Green goals. Each individual cup delivers pure egg white protein combined with nutrient-dense fresh spinach and aromatic herbs de Provence, creating a satisfying meal that supports your metabolic health without weighing you down.

Baked to perfection in a muffin tin, these frittata cups offer the convenience of grab-and-go portioning while maintaining the delicate, fluffy texture that makes frittatas so beloved. The egg whites provide exceptional protein content with minimal calories and zero fat, while the spinach contributes essential vitamins, minerals, and fiber. The subtle blend of herbs de Provence—featuring lavender, thyme, rosemary, and marjoram—adds a sophisticated French-inspired flavor profile that elevates this simple dish into something truly special.

What makes these frittata cups particularly appealing is their versatility and meal prep potential. Prepare a batch on Sunday, store them in the refrigerator, and you'll have perfectly portioned breakfasts ready throughout the week. They're equally delicious served warm or at room temperature, making them ideal for busy mornings, post-workout fuel, or even as a light lunch option. Each cup contains approximately 50 calories and 10 grams of protein, making them an ideal Optavia-compliant breakfast that keeps you satisfied and energized.

These frittata cups embody the principles of clean eating and portion control that are central to the Optavia program. By using only egg whites and non-starchy vegetables, you're getting maximum nutrition with minimal calories, allowing you to stay on track with your health goals while enjoying food that actually tastes delicious.

Mia

Recipe Author: Welcome to Mia's Kitchen, where every recipe is plant-forward, anti-inflammatory, and full of flavor. Her meals make it easy to eat well, support gut health, and enjoy balanced, wholesome cooking at home.

Nutrition

30 minutes

None servings

50 calories

Fat 0.50g

Carbs 2.00g

Protein 10.00g

Ingredients

2 cups	egg whites, liquid (about 16 large egg whites)
2 cups	fresh spinach, packed and finely chopped
1 tsp	herbs de Provence
1/2 tsp	garlic powder
1/2 tsp	onion powder
1/4 tsp	salt
1/4 tsp	black pepper, freshly ground
	cooking spray, non-stick, for muffin tin
1 tbsp	fresh chives, chopped (optional)

Equipment

Cutting board

Whisk

measuring spoons

measuring cups

paper towels

large mixing bowl

chef's knife

butter knife or offset spatula

6-cup muffin tin

ladle or measuring cup

Clean Eating

Exemplifies clean eating with whole, minimally processed ingredients like fresh egg whites and spinach. The recipe avoids refined sugars, artificial additives, and focuses on simple, nutritious whole foods prepared with minimal processing.

Intermittent Fasting

Ideal for intermittent fasting with its high-protein, nutrient-dense profile and low calorie count. The egg white frittata provides a satisfying, protein-packed meal that supports stable energy levels during eating windows.

Optavia

Directly designed for the Optavia Lean & Green program, these frittata cups meet all Optavia requirements with low-calorie, high-protein egg whites, abundant non-starchy spinach, and precise portion control.

Weight Watchers

Perfectly aligned with Weight Watchers principles, featuring lean protein from egg whites, abundant non-starchy vegetables, and minimal added fats. Each cup is portion-controlled and nutrient-dense, supporting weight management goals.

Instructions

Preheat oven to 375°F and position rack in the center of the oven.

5 min

Generously spray a 12-cup standard muffin tin with cooking spray, making sure to coat the bottom and sides of each cup to prevent sticking.

1 min

Rinse the fresh spinach thoroughly under cold water, pat dry with paper towels, and finely chop into small pieces.

3 min

In a large mixing bowl, crack the eggs and whisk them together until the yolks and whites are fully combined and slightly frothy.

1 min

Add the chopped spinach, herbs de Provence, garlic powder, onion powder, salt, and black pepper to the egg whites.

1 min

Whisk all ingredients together thoroughly until the spinach is evenly distributed throughout the egg white mixture and the seasonings are fully incorporated.

1 min

Using a 1/4 cup measuring cup or ladle, carefully pour the egg white mixture into each prepared muffin cup, filling each about 3/4 full.

2 min

Place the muffin tin in the preheated oven and bake for 18-20 minutes, or until the frittata cups are set in the center, lightly golden on top, and a toothpick inserted in the center comes out clean.

20 min

Remove the muffin tin from the oven and let the frittata cups cool in the pan for 3-5 minutes to set completely and make removal easier.

5 min

Gently run a butter knife or small offset spatula around the edges of each frittata cup to loosen, then carefully lift them out of the muffin tin.

1 min

Garnish with fresh chopped chives if desired, and serve warm. Store any leftovers in an airtight container in the refrigerator for up to 5 days.

Egg White Spinach Frittata Cups

Nutrition

Ingredients

Equipment

On Diet

Clean Eating

Intermittent Fasting

Optavia

Weight Watchers

Instructions

Frequently Asked Questions

Q1: Can I use a different type of pan if I don't have a muffin tin?

Q2: How can I modify this recipe for more protein or flavor?

Q3: What are some signs that my Egg White Spinach Frittata Cups are fully cooked?

Q4: Can this recipe be made ahead and stored?