Mushroom Spinach Frittata: A Wholesome, Flavorful, and Easy Meal
Mushroom Spinach Frittata is a versatile, protein-packed dish that combines the earthy flavors of mushrooms with the fresh, vibrant taste of spinach. Perfect for breakfast, brunch, or even a light dinner, this frittata is quick to prepare yet impressive in both taste and presentation. The creamy texture of eggs pairs beautifully with sautéed vegetables, creating a satisfying meal that’s rich in nutrients and naturally low in carbs.
What makes this frittata truly special is its simplicity and adaptability. With just a handful of ingredients, you can make a dish that feels gourmet but takes minimal time in the kitchen. Adding cheese or herbs enhances flavor, while the protein-rich eggs and iron-packed spinach make it a balanced option for any meal. Ideal for meal prepping, brunch gatherings, or a quick weekday breakfast, Mushroom Spinach Frittata delivers both taste and nutrition in every bite.
Ingredients Needed
| Ingredient | Quantity | Approx. Calories |
|---|---|---|
| Eggs | 6 large | 420 kcal |
| Mushrooms, sliced | 1 cup | 15 kcal |
| Fresh spinach | 2 cups | 14 kcal |
| Onion, finely chopped | ½ cup | 30 kcal |
| Garlic, minced | 2 cloves | 8 kcal |
| Olive oil | 1 tbsp | 120 kcal |
| Salt | To taste | 0 kcal |
| Black pepper | To taste | 0 kcal |
| Feta or Parmesan cheese (optional) | ¼ cup | 100 kcal |
| Fresh herbs (parsley, chives, or basil) | 1 tbsp | 1 kcal |
Step-by-Step Cooking Instructions
- Preheat oven: Set your oven to 375°F (190°C).
- Sauté vegetables: Heat olive oil in an oven-safe skillet over medium heat. Add onions and garlic, sauté for 2–3 minutes until fragrant. Add mushrooms and cook until tender, about 5 minutes.
- Add spinach: Toss in fresh spinach and cook until wilted, about 2 minutes. Remove from heat.
- Prepare eggs: In a bowl, whisk together eggs, salt, and black pepper. Add cheese if using.
- Combine ingredients: Pour the egg mixture over the sautéed vegetables in the skillet, stirring gently to distribute evenly.
- Cook on stove: Let the frittata cook over medium heat for 3–4 minutes, until the edges start to set.
- Bake: Transfer the skillet to the preheated oven and bake for 12–15 minutes, or until the eggs are fully set and lightly golden.
- Garnish and serve: Remove from oven, let cool slightly, and sprinkle with fresh herbs. Slice into wedges and serve warm.
Tips for Customizing the Recipe
- Add protein: Include cooked bacon, sausage, or smoked salmon for extra protein.
- Cheese variations: Try cheddar, mozzarella, or goat cheese for different flavors.
- Vegetable swaps: Add bell peppers, zucchini, tomatoes, or asparagus for variety.
- Herb infusion: Fresh rosemary, thyme, or dill can elevate the flavor profile.
- Spice it up: Add red pepper flakes, paprika, or a dash of hot sauce for a spicy kick.
- Make mini frittatas: Use a muffin tin for individual servings—perfect for meal prep.
Nutritional Information
Approximate nutrition per serving (serves 4):
| Nutrient | Amount per Serving (Approx.) |
|---|---|
| Calories | 180–220 kcal |
| Protein | 12–14 g |
| Fat | 12–14 g |
| Carbohydrates | 4–6 g |
| Fiber | 1–2 g |
This frittata is rich in protein, low in carbohydrates, and provides essential vitamins and minerals from the spinach and mushrooms, making it an excellent choice for a healthy, balanced meal.
Serving Suggestions
- Serve warm with a side salad of mixed greens or arugula for a light meal.
- Pair with whole grain toast or avocado slices for breakfast or brunch.
- Enjoy as a meal prep option, storing slices in the fridge for up to 3 days.
- Top with salsa, hot sauce, or Greek yogurt for extra flavor.
- Cut into smaller wedges for party appetizers or brunch gatherings.
Mushroom Spinach Frittata: A Wholesome, Flavorful, and Easy Meal
4
servings10
minutes20
minutes180-220
kcalIngredients
6 large eggs
1 cup mushrooms, sliced
2 cups fresh spinach
½ cup onion, finely chopped
2 cloves garlic, minced
1 tbsp olive oil
Salt, to taste
Black pepper, to taste
¼ cup feta or Parmesan cheese (optional)
1 tbsp fresh herbs (parsley, chives, or basil)
Directions
- Preheat oven to 375°F (190°C).
- Heat olive oil in an oven-safe skillet over medium heat. Sauté onions and garlic for 2–3 minutes.
- Add mushrooms and cook until tender, about 5 minutes.
- Add spinach and cook until wilted, about 2 minutes. Remove skillet from heat.
- Whisk eggs with salt, pepper, and cheese if using.
- Pour egg mixture over sautéed vegetables in the skillet, stirring gently to combine.
- Cook on stove over medium heat for 3–4 minutes until edges start to set.
- Transfer skillet to oven and bake 12–15 minutes until eggs are fully set and lightly golden.
- Remove from oven, let cool slightly, and garnish with fresh herbs. Slice and serve.
Recipe Video
Notes
- Use different vegetables like bell peppers, zucchini, or asparagus for variety.
Add protein like cooked bacon, sausage, or smoked salmon for a heartier frittata.
Make mini frittatas in a muffin tin for meal prep or kid-friendly servings.
FAQs
1. Is Mushroom Spinach Frittata healthy?
Yes! This frittata is packed with protein from eggs, vitamins and minerals from spinach and mushrooms, and healthy fats from olive oil or cheese, making it a nutritious and balanced meal.
2. Can I make it vegetarian?
Absolutely! This recipe is naturally vegetarian. Simply avoid adding meat or bacon, and it’s perfect for a plant-forward meal.
3. Can I make it vegan?
You can make a vegan version by using chickpea flour or tofu-based egg substitutes instead of eggs and a plant-based cheese alternative.
4. How long does it last?
Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently in the oven or microwave before serving.
5. Can I freeze Mushroom Spinach Frittata?
Yes! Slice the frittata into portions, wrap tightly in plastic wrap or foil, and freeze for up to 2 months. Thaw overnight in the fridge before reheating.
Conclusion
Mushroom Spinach Frittata is a simple, nutritious, and versatile dish that brings together the earthy flavors of mushrooms, the freshness of spinach, and the creamy richness of eggs. Quick to make, customizable to your taste, and perfect for any meal of the day, this frittata is a wholesome choice for anyone seeking a healthy, delicious, and satisfying dish. Its balance of protein, healthy fats, and vitamins makes it ideal for breakfast, lunch, or dinner, while the easy preparation and adaptability make it a kitchen favorite.
