Healthy Spinach and Mushroom Frittata

Fluffy eggs cradle tender mushrooms, wilted spinach, and melted cheese in this oven-baked Italian classic. Light, protein-packed, and veggie-loaded, this healthy frittata delivers breakfast-for-dinner comfort with minimal oil—golden perfection in 30 minutes.

Why You’ll Love This Recipe

This healthy spinach and mushroom frittata is your anytime hero—silky eggs bind earthy mushrooms and nutrient-dense spinach into a low-carb, high-protein masterpiece that tastes like weekend brunch but cooks on busy weeknights. Oven-baking means hands-off ease and even puff without flipping, while a light sprinkle of cheese adds decadence without heaviness. Naturally gluten-free, keto-friendly, and endlessly adaptable, it scales from solo meal to crowd-pleasing brunch. Kids love the quiche-like texture, adults appreciate the macro balance, and cold slices make grab-and-go breakfasts. One skillet, zero stress, wholesome deliciousness every time.

Recipe Tips and Tricks

• Sauté Mushrooms Dry → Evaporates moisture for flavor.
• Wilt Spinach Fast → Off-heat to retain color.
• Low Heat Eggs → Prevents rubbery texture.
• Broil Finish → Golden top in 2 minutes.
• Nonstick or Cast Iron → Easy release every time.
• Whisk Vigorously → Incorporates air for fluff.
• Rest Before Slice → Sets structure cleanly.
• Cheese on Top → Melts beautifully under broiler.

Yield: 4 Servings

Healthy Spinach and Mushroom Frittata

Print

Fluffy egg frittata loaded with mushrooms and spinach—healthy, protein-packed meal in 30 minutes.

Prep Time 10 minutes

Cook Time 20 minutes

Total Time 30 minutes

Ingredients

• ½ cup crumbled feta or shredded cheddar
• ½ cup milk (any)
• 1 small shallot, finely diced
• 1 tsp olive oil
• 2 cloves garlic, minced
• 5 oz baby spinach
• 8 large eggs
• 8 oz cremini mushrooms, sliced
• Pinch nutmeg
• Salt & pepper to taste

Instructions

1. Preheat Oven → Set to 375°F; place rack in middle—grab oven-safe 10-inch skillet.
2. Sauté Mushrooms → Heat olive oil over medium-high; add mushrooms in one layer—cook 5 minutes undisturbed until golden.
3. Soften Aromatics → Lower heat; add shallot and garlic—sauté 1 minute until translucent and fragrant.
4. Wilt Spinach → Pile spinach into skillet off-heat; residual warmth collapses leaves perfectly in 30 seconds.
5. Whisk Eggs → In large bowl, vigorously beat eggs with milk, nutmeg, salt, and pepper until frothy.
6. Combine Filling → Spread mushroom-spinach mixture evenly in skillet; sprinkle half the cheese.
7. Pour Eggs → Gently pour egg mixture over veggies; tilt skillet to distribute evenly.
8. Cook Stovetop → Return to medium-low; cook 5 minutes until edges set but center jiggles.
9. Cheese Crown → Sprinkle remaining cheese on top; transfer to oven—bake 10-12 minutes until puffed.
10. Broil & Serve → Switch to broil 2 minutes for golden top; rest 5 minutes, then slice into wedges.

Notes

• Dry-sauté mushrooms first—no oil until browned.
• Oven-safe skillet is essential for seamless transfer.
• Resting prevents watery slices.
• Feta adds tangy punch; cheddar for classic melt.

Nutrition Information

Yield

4

Serving Size

1
Amount Per Serving Calories 326Total Fat 22gSaturated Fat 10gUnsaturated Fat 12gCholesterol 409mgSodium 397mgCarbohydrates 9gFiber 1gSugar 3gProtein 23g

The recipes and nutritional information on Fungi Recipes are for informational purposes only. Always consult a healthcare provider for personalized dietary advice.

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Ingredients Notes

• Eggs → 8 large; whisked for fluffy base.
• Mushrooms → 8 oz cremini; sliced for meatiness.
• Baby Spinach → 5 oz; tender, no chopping.
• Cheese → ½ cup feta or cheddar; tangy or sharp.
• Milk → ¼ cup any; lightens egg mixture.
• Garlic → 2 cloves minced; subtle depth.
• Shallot → 1 small; sweeter than onion.
• Olive Oil → 1 tsp; minimal healthy fat.
• Nutmeg → Pinch; classic frittata warmth.
• Salt & Pepper → To taste; enhances everything.

Variations and Substitutions

• Protein Boost → Ham, bacon, smoked salmon.
• Dairy-Free → Nutritional yeast + plant milk.
• Greens Swap → Kale, arugula, Swiss chard.
• Mushroom Upgrade → Shiitake, oyster, porcini.
• Low-Carb → Skip milk; add extra egg.
• Spicy Kick → Red pepper flakes or jalapeño.
• Mini Frittatas → Bake in muffin tin 15 min.
• Vegan → Chickpea flour batter + tofu.

Storage Options

• Refrigerator → Airtight up to 4 days.
• Freezer → Slice and wrap; up to 2 months.
• Reheating → Microwave 60% or oven 350°F 10 min.

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Until you can read, Grilled Portobello Mushroom Burgers