Egg White Frittata Sandwich

egg white fritata sandwich

Eggs, like bananas, are almost perfect foods, and I don’t like to mess with them too much by changing them or subtracting from them. An egg yolk is actually extremely beneficial in our diet, but if you, like so many of us this month, are cutting calories, (or just happen to have been blessed with a ton of extra egg whites, merci beaucoup, crème brûlé) then this egg white frittata is just the thing to make for a filling, lower calorie, protein-packed breakfast.

The great news is that this little flatbread recipe comes together in under five minutes, so even when you’re in a rush, you have no excuses not to make this. And you’ll be less tempted to grab a sugar or fat filled thing on the way to work. Seriously, have you seen the nutritional information in some of those coffee shop and chain bakery’s breakfast items? Goodbye, New Year’s resolutions, and for what? A single mini-quiche no bigger than a toddler’s palm? We are made of stronger stuff than that! This frittata recipe upends calorie-rich, expensive breakfasts and keeps you from getting the munchies at 10:30 am.

In the time it takes to chop up some spinach (and herbs, if you got ‘em) grease up a ramekin, and crack open a couple eggs, you will have a healthy breakfast you made yourself, and better yet, you’re one day closer to your weight goals without feeling skimped. Healthy diets are about what we do every day for the rest of our lives, not just what we do for a couple weeks to fit into that dress. This flatbread sandwich will help with that, every time you make it!

-Amy at Flatout

Serves: 1
Prep Time:
Cook Time:

Egg White Frittata Sandwich


  • 1 Flatout Foldit or Hungry Girl
  • 1/2 cup egg whites
  • 2 tablespoons crumbled feta cheese
  • Small handful of baby spinach, chopped
  • 1 tablespoon milk
  • 1 slice tomato
  • Salt and freshly ground pepper
  • non-stick cooking spray


Spray the inside of a 4” porcelain ramekin with non-stick cooking spray. In a small bowl, mix together egg whites, feta, milk, and the spinach. Season with salt and pepper. Pour carefully in to the ramekin, and microwave on high for 1-2 minutes (depending on the strength of your microwave) until you see the center of the frittata puff up. (If it needs more time, cook in 30 second intervals.) Do not overcook.

Run a knife around the edge of the ramekin to loosen, and carefully turn the egg mixture onto the Foldit flatbread. Top with a tomato slice and fold in half.

Rate and Review

  1. Laura S. February 19, 2017 at 11:46 pm #

    I have been making a similar sandwich at home and reheating it at work. Great for a nutrition packed sandwich that satisfies all morning. Fantastic idea !!

  2. Lydis March 1, 2017 at 12:07 am #

    How can I find the nutritional information for these recipes?

background aesthetic has no informational purpose 5