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Home > Spinach mushroom frittata

Spinach mushroom frittata

Recipe Information

Servings 6
Preparation Time 15 Minutes
Cook Time 20 Minutes
Total Time 35 Minutes
Difficulty Easy
Main Ingredient Spinach; Mushroom
Category Vegetables
Meal Breakfast; Brunch; Lunch; Dinner
Type Main Dish; Side Dish
Cuisine American; Spanish
Cook Method Baking; Saut�ing
Diet Low Calorie; Low Carb; Low Fat; Low Cholesterol; Heart Healthy; High Protein; Vegetarian; Gluten Free


  • 3 cloves garlic, minced

  • 1 cup onion, chopped

  • 1 teaspoon olive oil 

  • 1/2 pound fresh mushrooms, sliced

  • 1/2 teaspoon dried thyme 

  • 10-ounce-bag fresh spinach 

  • 1 tablespoon water 

  • Egg substitute equivalent to 10 eggs

  • 1 teaspoon dried dill or 1 tablespoon fresh dill 

  • 1/4 teaspoon black pepper 

  • 1/4 cup feta cheese 



  • Heat the oven to 350�F. Saut� the garlic and onion in the olive oil for about 5 minutes in an oven-proof skillet. Add the mushrooms and thyme and cook for about 5 minutes.

  • In a separate pan, cook the spinach in 1 tablespoon of water until just wilted. Drain the spinach and cool. Squeeze out any liquid and chop the spinach.

  • Beat together the egg substitute, dill, and pepper in a separate bowl and stir in the spinach, mushroom mixture, and feta cheese.

  • Spray the oven-proof skillet with cooking spray and return it to stove over medium heat. When skillet is hot, add the egg mixture and pace in the oven, uncovered. Check the mixture after 10 minutes and every 5 minutes until the center of the frittata is slightly firm.

  • When the frittata is done, flip it onto a plate and cut into 6 wedges.


Nutrition (per serving)

  • Calories: 98 cal

  • Total fat: 2g

  • Saturated fat: 1g

  • Monounsaturated fat: 1g

  • Cholesterol: 5mg

  • Sodium: 300mg

  • Potassium: 267mg

  • Carbohydrate: 8g

  • Fiber: 3g

  • Protein: 12g

  • Calcium: 73mg