A protein-packed, low-carb breakfast (or anytime meal) that delivers on both flavor and function. This frittata blends earthy mushrooms, vibrant spinach, and fresh herbs into a golden, oven-baked egg dish that’s satisfying, simple, and endlessly versatile. Whether served warm or chilled, it’s a fuss-free way to fuel your day with quality protein, fiber, and healthy fats.
- Prep time: 10 minutes
- Cook time: 15 minutes
- Servings: 2-3
Ingredients
Vegetable Base:
- 1 cup fresh spinach, roughly chopped
- 1 cup mushrooms, sliced
- 1 small onion, thinly sliced
- 1 garlic clove, minced
- 1 tablespoon olive oil or butter
- Salt and pepper, to taste
Egg Mixture:
- 5 large eggs
- A few fresh basil leaves, torn
- Optional: a sprinkle of nutritional yeast for a cheesy flavor
Instructions
- Preheat the Oven:
Set your oven to 375°F (190°C) and ensure you have an oven-safe skillet ready.
- Sauté the Base:
In the skillet, heat olive oil or butter over medium heat. Add the onion and garlic, sautéing until fragrant and softened (about 3-4 minutes). Add mushrooms and cook until they release their moisture and start to brown.
- Add the Greens:
Stir in the spinach and cook for another minute until just wilted. Season the mixture with a pinch of salt and pepper.
- Prepare the Eggs:
In a mixing bowl, beat the eggs thoroughly. Pour the eggs over the sautéed vegetables in the skillet. Stir gently to distribute the veggies evenly. Top with torn basil and sprinkle nutritional yeast if using.
- Bake to Perfection:
Transfer the skillet to the preheated oven and bake for 12–15 minutes, or until the frittata is puffed, set in the center, and lightly golden on top.
- Slice & Serve:
Let it cool slightly, then slice into wedges. Enjoy warm, or let it cool completely and store for a quick meal later.
Chef’s Tips & Variations
- Dairy Boost: Add a handful of feta, goat cheese, or grated cheddar before baking for extra creaminess.
- Meal Prep Hero: This frittata stores well in the fridge for up to 3 days: perfect for batch cooking.
- Add More Veggies: Bell peppers, cherry tomatoes, or zucchini can easily be added or swapped in.
- Make It Portable: Slice into squares and pack for a protein-rich, on-the-go snack.
Nutrient Values (per Serving):
- Calories: 220-250 kcal
- Protein: 14-16 g
- Total Fat: 15-18 g
- Saturated Fat: 4-6 g
- Total Carbohydrates: 6-8 g
- Dietary Fiber: 2-3 g
- Sugars: 2-3 g
Eggs provide complete, bioavailable protein and healthy fats to keep you satiated. Spinach adds iron and antioxidants, while mushrooms contribute B-vitamins and immune-supportive compounds. This frittata is a no-fuss way to support muscle health, hormonal balance, and brain function.