This Mushroom and Spinach Frittata is a wholesome, protein-packed dinner option that’s both nutritious and satisfying. Packed with sautéed mushrooms, fresh spinach, eggs, and cheese, it’s perfect for busy weeknights or a light, healthy meal. This versatile dish offers endless customizations, is naturally gluten-free, and can be prepped in under 30 minutes.
Recipe Tips and Tricks
- Don’t overcook the eggs: A frittata should have a soft, custard-like texture. Remove it from the oven as soon as the center is set.
- Use an oven-safe skillet: Cast-iron or non-stick ovenproof pans work best to go seamlessly from stovetop to oven.
- Prep ingredients beforehand: Chop veggies and shred cheese in advance for a stress-free cooking experience.
- Enhance flavor: Add a pinch of nutmeg for a subtle depth or a dash of red pepper flakes for a spicy kick.
- Avoid watery frittatas: Cook out the moisture from the mushrooms and spinach before adding eggs.
- Let it rest: Allow the frittata to cool slightly before slicing; this helps the slices hold their shape.
Why You’ll Love This Recipe
This Mushroom and Spinach Frittata is your ultimate healthy comfort food. It’s packed with earthy mushrooms, nutrient-rich spinach, and the creamy goodness of eggs and cheese. It’s a one-pan dish that saves you time on cleanup, making it ideal for weeknight dinners or meal prepping. Plus, it’s incredibly versatile—you can switch up the ingredients to suit your tastes or dietary preferences. Whether you’re looking for a vegetarian dinner, a hearty breakfast, or a post-workout meal, this frittata delivers on flavor, nutrition, and ease.
Mushroom and Spinach Frittata
Healthy Mushroom and Spinach Frittata: a delicious, easy-to-make dish perfect for dinner, breakfast, or meal prep.
Ingredients
- 8 large eggs
- ½ cup milk or cream (dairy or non-dairy)
- 1 tablespoon olive oil or butter
- 1 small onion, diced
- 2 garlic cloves, minced
- 1 cup mushrooms, sliced
- 2 cups fresh spinach
- ½ cup grated cheese (Parmesan, feta, or mozzarella)
- ½ teaspoon salt
- ¼ teaspoon black pepper
- Optional: red pepper flakes, fresh herbs for garnish
Instructions
- Preheat the oven: Set your oven to 375°F (190°C). If your skillet isn’t ovenproof, grease a baking dish for later use.
- Prepare the egg mixture: In a large bowl, whisk together the eggs, milk, salt, and pepper until well combined. Set aside.
- Cook the aromatics: Heat olive oil or butter in a medium oven-safe skillet over medium heat. Add the diced onions and sauté until soft and translucent, about 3-4 minutes. Stir in the minced garlic and cook for 30 seconds until fragrant.
- Sauté the vegetables: Add the mushrooms to the skillet and cook until golden brown, about 5 minutes. Sprinkle with a pinch of salt to help draw out moisture. Toss in the spinach and cook until just wilted, 1-2 minutes.
- Combine and cook: Spread the sautéed vegetables evenly in the skillet. Pour the egg mixture over the top, ensuring the eggs coat the vegetables. Sprinkle grated cheese evenly over the mixture.
- Bake the frittata: Transfer the skillet to the preheated oven. Bake for 15-20 minutes or until the eggs are set and the top is golden. Check by inserting a knife into the center—it should come out clean.
- Cool and serve: Let the frittata cool for 5 minutes. Slice into wedges and serve warm, garnished with fresh herbs or red pepper flakes for an extra pop of flavor.
Notes
- For a fluffier frittata, beat the eggs vigorously to incorporate more air.
- Use a broiler for the last 2 minutes to achieve a golden crust.
- Serve with a side salad, crusty bread, or avocado slices for a complete meal.
Nutrition Information
Yield
4Serving Size
1Amount Per Serving Calories 323Total Fat 24gSaturated Fat 10gTrans Fat 0gUnsaturated Fat 12gCholesterol 404mgSodium 552mgCarbohydrates 8gFiber 2gSugar 4gProtein 19g
The recipes and nutritional information on Yum Tonight are for informational purposes only. Always consult a healthcare provider for personalized dietary advice.
Ingredient Notes
- Mushrooms: Use baby bella or cremini mushrooms for their rich, earthy flavor. Sauté them until golden brown to enhance their natural umami.
- Spinach: Fresh spinach works best for this recipe, but frozen spinach can be substituted if thawed and well-drained.
- Eggs: The foundation of the frittata. Use fresh, high-quality eggs for the creamiest texture and richest flavor.
- Cheese: Parmesan, feta, or shredded mozzarella are great options. Each brings a unique flavor—Parmesan adds nuttiness, feta is tangy, and mozzarella melts beautifully.
- Onions and Garlic: Essential aromatics that elevate the overall flavor. Red onions or shallots can add a sweeter note if preferred.
- Milk or Cream: Adds creaminess to the egg mixture. Dairy-free options like almond or oat milk work if needed.
- Seasonings: Salt, pepper, and optional herbs like thyme, parsley, or chives for added freshness.
Variations and Substitutions
- Vegetables: Swap mushrooms and spinach for other veggies like zucchini, bell peppers, or asparagus. Roast them beforehand for extra flavor.
- Protein: Add cooked chicken, turkey sausage, or crumbled tofu for a protein boost.
- Cheese: Experiment with goat cheese, Gruyère, or even dairy-free cheese for unique flavor profiles.
- Egg Alternatives: For a vegan twist, try a chickpea flour batter with nutritional yeast for a similar texture.
- Spices: Customize with smoked paprika, chili powder, or a pinch of curry powder for a global twist.
- Herbs: Incorporate fresh basil, dill, or cilantro for a flavor upgrade.
Storage Options
- Refrigeration: Store leftover frittata slices in an airtight container for up to 4 days.
- Freezing: Wrap individual slices in plastic wrap, then aluminum foil, and freeze for up to 3 months.
- Reheating: Warm in the oven at 350°F (175°C) or in the microwave for a quick meal. Avoid overheating to maintain the texture.
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