frit sliceWe love eggs, and luckily have a few hens that keep us well supplied. Sometimes the eggs overtake the refrigerator and I need a recipe to help use them up. Making a frittata is a good use of eggs, and best of all, a delicious and nutritious meal. Good for breakfast, lunch, whenever! I like to take it for lunch, as it’s easy to pack, heat up, and satisfying.  I had actually forgotten about frittatas until a recent visit to our daughter’s house. She made an excellent frittata and it jogged my memory, and my taste buds! She is a great cook! A frittata is crust-less, and has little to no carbs.  This recipe is low calorie due to the lack of a crust and little added fat. A frittata is usually made with whole eggs. I have eliminated all but one yolk to cut down on fat. High in protein, frittatas are just plain good, and good for you. Many frittatas begin on top of the stove. This one starts and finishes in the oven – easier for a busy morning!


ready oven frittata10 egg whites

1 whole egg

1-tablespoon olive oil

1 medium onion, finely chopped

1 cup fresh spinach, chopped

4 ounces mushrooms, sliced and roughly chopped

¼ cup chopped roasted, red peppers

½ teaspoon celery salt

¼ teaspoon garlic powder

¼ teaspoon black pepper

¼ teaspoon ground cumi1/4 cup fat-free feta cheese

1/8 cup fat-free half & half mixed with 1-teaspoon Dijon mustard and a pinch of red pepper flakes.


frit in panHeat olive oil in sauce pan. Add onions and mushrooms and cook until onion is tender. Add spinach and cook until spinach is soft and thoroughly cooked. Add red peppers and the next 4 spices. In large bowl whisk egg whiles and whole egg until just frothy. Stir in half & half, mustard, feta, and pepper flakes.

Pour into oiled 9-inch spring form pan. Place of baking sheet and bake in 375 degree oven about 20 minutes or until center is set.

Remove and cool on rack 10 minutes. Release sides of pan. Cut into wedges. Great fresh, heated up, and even served room temperature.

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