MINUTES

Mushroom and spinach frittata

Name: Mushroom and spinach frittata
Prep time: 10 min
Cook time: 18 min
Total time: 28 min
Yield: 6 servings
Ingredients: 5 eggs; 1 cup cup unflavored, unsweetened almond milk (or other milk of your choice); ½ tsp sea salt; ¼ tsp ground black pepper; 1 ½ tsp dried parsley; 1 Tbsp olive oil; 1 cup spinach, fresh or frozen (thawed and drained); 1 cup mushrooms, chopped

Prep Time 10 minutes

Cook Time 18 minutes

Servings 6 servings

A frittata is easy to make and can be packed with nutrients, depending on the vegetables you add. This version has antioxidants and fiber from the spinach and vitamin D from the mushrooms.

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Ingredients

- 5 eggs
- 1 cup cup unflavored, unsweetened almond milk (or other milk of your choice)
- ½ tsp sea salt
- ¼ tsp ground black pepper
- 1 ½ tsp dried parsley
- 1 Tbsp olive oil
- 1 cup spinach, fresh or frozen (thawed and drained)
- 1 cup mushrooms, chopped

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Preparation

Preheat the oven to 350°F and line a casserole dish with parchment paper.
In a medium-sized bowl, whisk the eggs with the milk, salt, pepper and parsley and set aside.
Heat the olive oil in a frying pan over medium heat.
Sauté the spinach and mushrooms in the oil until the mushrooms are lightly brown, about 3 minutes. Allow to cool.
Place the cooled mushroom‐spinach mixture in the casserole dish.
Pour the egg mixture over the vegetables, cover with foil and bake until the eggs are just set, 15–18 minutes. The frittata is cooked when it’s just firm to the touch.
Cut into 6 pieces and serve.

Nutrition

(per serving)

98 Calories
7g Total Fat
2g Saturated Fat
314mg Sodium
175mg Cholesterol
2g Total Carbs
1g Fiber
0g Sugars
7g Protein
88mg Potassium

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Source

Harvard T.H. Chan School of Public Health. Diet Review: Mediterranean Diet. The Nutrition Source.
https://nutritionsource.hsph.harvard.edu/healthy-weight/diet-reviews/mediterranean-diet/
Accessed April 6, 2026. [nutritions...arvard.edu]

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Mushroom and spinach frittata

Ingredients

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