So here’s the thing – I used to be that person who grabbed a granola bar and called it breakfast. Then I started working with clients who needed serious protein to fuel their workouts, and honestly? I had to practice what I preached. That’s when I discovered these Mediterranean egg white frittata wedges, and I’m not being dramatic when I say they completely changed my morning routine.
I literally make these every Sunday now and eat them throughout the week. Each wedge packs 24 grams of protein (yes, I weighed and calculated everything), and they taste like you ordered them from some fancy brunch spot. The best part? My air fryer does all the work while I’m getting ready.
Why Egg Whites Are My Secret Weapon
Look, whole eggs are great, but when you’re trying to maximize protein without the extra calories and fat, egg whites are the answer. According to USDA nutritional data, one cup of egg whites delivers about 26g of protein with only 125 calories. That’s some serious bang for your buck.
I learned this the hard way after months of making whole egg frittatas that left my clients feeling too full during their morning workouts. The egg white version? Pure protein fuel without the heaviness.
The Mediterranean Magic Combination
The feta-spinach-sun-dried tomato combo isn’t just delicious – it’s strategic. The feta adds that creamy saltiness (and extra protein), the spinach sneaks in iron and vitamins, and those sun-dried tomatoes? They’re basically concentrated flavor bombs. Plus, this combination covers all your taste bases: salty, savory, and just a hint of sweetness.
I tested probably fifteen different vegetable combinations before settling on this one. Trust me, this version gets eaten every single time.
My Go-To Mediterranean Frittata Wedges Recipe
Ingredients (makes six wedges):
- 2 cups egg whites (I use the carton kind – life’s too short to separate 16 eggs)
- 1/2 cup crumbled feta cheese
- 1 cup fresh spinach, chopped
- 1/3 cup sun-dried tomatoes, chopped
- 2 tbsp fresh dill (or 1 tbsp dried)
- 1/4 cup diced red onion
- 2 cloves garlic, minced
- 1 tbsp olive oil
- Salt and black pepper to taste
The Method:
First, preheat your air fryer to 350°F. I use a 7-inch round baking dish that fits perfectly in my Ninja Foodi (seriously, measure your dish first – learned that lesson the hard way).
Lightly oil your baking dish. In a large bowl, whisk the egg whites until they’re slightly frothy. This step matters more than you’d think – it creates that light, fluffy texture.
Add the feta, spinach, sun-dried tomatoes, dill, red onion, and garlic. Season with salt and pepper, but go easy on the salt since feta is already pretty salty. Mix everything gently – you don’t want to overmix and make it tough.
Pour the mixture into your prepared dish and cook for 18-20 minutes. The top should be golden and set, and a knife inserted in the center should come out clean. Let it cool for about 5 minutes, then slice it into six wedges.
The Game-Changing Air Fryer Technique
Here’s what nobody tells you about air fryer frittatas: the circulating air creates this amazing texture that’s impossible to get in a regular oven. It’s creamy on the inside but gets these slightly crispy edges that are chef’s kiss.
I cook mine at exactly 350°F for 18 minutes. Any higher and the edges get too brown before the center sets. Any lower and you lose that gorgeous golden top. Research from the American Heart Association shows that cooking methods that don’t require excess oil help maintain the heart-healthy benefits of egg whites.
Meal Prep Magic
This is where these wedges really shine. I make a batch every Sunday and store it in the fridge for up to 5 days. They reheat beautifully in the air fryer – just 2 minutes at 300°F and they’re like fresh again.
I often make two batches and freeze one. Wrapped individually in parchment paper, they’ll keep in the freezer for up to 3 months. From frozen, they take about 4 minutes in the air fryer to reheat.
Nutritional Powerhouse Breakdown
Each wedge delivers approximately:
- 24g protein (mostly from the egg whites and feta)
- 150 calories
- 3g net carbs
- 8g fat (thanks to the feta and olive oil)
The protein quality here is exceptional. Egg whites provide all nine essential amino acids, making them a complete protein source. According to research published by the National Institutes of Health, consuming 20-30g of high-quality protein at breakfast can improve muscle protein synthesis throughout the day.
Troubleshooting Common Issues
Rubbery texture? You’re probably overcooking. Start checking at 16 minutes and adjust from there. Every air fryer runs a little differently.
Soggy bottom? Make sure you’re using enough oil in your pan, and consider pre-heating your baking dish for 2-3 minutes before adding the mixture.
Bland flavor? Don’t skip the dill! It makes such a difference. Also, make sure your sun-dried tomatoes are the oil-packed kind – they have way more flavor than the dried ones.
Not sitting in the center? Your dish might be too deep. I use a 7-inch round pan that’s about 2 inches deep. Too deep and the center won’t cook through before the edges are overdone.
Flavor Variations I Love
The Mediterranean version is my go-to, but I’ve tested tons of variations:
Mexican Style: Replace feta with pepper jack, add diced jalapeños and cilantro. Italian Herb: Use mozzarella instead of feta, add basil and oregano.o Southwest: Pepper jack cheese, diced bell peppers, and a pinch of cumin
Each variation still hits that 24g protein target, which is exactly what I need to keep my clients (and myself) satisfied until lunch.
The Real Talk About Breakfast Protein
Look, I’ll be honest – getting enough protein at breakfast used to feel impossible. Most “high protein” breakfast options are either loaded with sugar or take forever to make. These wedges solved both problems for me.
The Academy of Nutrition and Dietetics recommends spreading protein intake throughout the day for optimal muscle maintenance and metabolic health. Starting your day with 24g sets you up perfectly for meeting your daily targets.
Storage and Reheating Tips
I store these in glass containers in the fridge – they stack beautifully and reheat evenly. Never use the microwave for reheating; it makes them rubbery. The air fryer or a regular toaster oven at 300°F for 2-3 minutes brings back that perfect texture.
For grab-and-go mornings, I wrap individual wedges in parchment paper. They’re actually delicious at room temperature too, which makes them perfect for busy mornings or post-workout fuel.
These Mediterranean egg white frittata wedges have become my non-negotiable breakfast. They taste indulgent but fuel my day perfectly, and honestly, they’re so much better than anything I used to grab from a drive-through. Plus, there’s something really satisfying about starting your day with 24g of quality protein – it just sets the tone for making better choices all day long.
Give them a try next Sunday during meal prep. I have a feeling they’re going to become your new morning obsession, too.