Frittatas are one of my favorite easy, nutrition-packed meals. A frittata is similar to an omelet or crustless quiche, chock-full of cheese, eggs, and whatever vegetables you have on hand. It’s a great way to use up leftovers and transform them into a satisfying brunch or dinner.
I like to make a frittata on Sunday night so I have a ready-made, healthy breakfast all week. The Spinach and Mushroom Frittata is one of my favorites.
Benefits of a Vegetable Frittata:
- Nutritious – Eggs provide protein, while veggies like spinach, mushrooms, onions and peppers pack extra nutrients and fiber. By combining them, you get a meal that will keep you fueled and satisfied.
- Flexible – Though I love a classic spinach and mushroom frittata, you can switch up the veggies based on what you have in your fridge. Almost any vegetable works – broccoli, tomatoes, zucchini, potatoes, etc. It’s an easy way to use up leftovers.
- Satisfying – A wedge of frittata is equally fitting for breakfast, lunch, or dinner. Paired with a side salad or fruit, it provides a complete meal rich in protein, healthy fats, and veggies.
- Easy – Frittatas require minimal prep and cook entirely in one pan. All you need to do is whisk eggs, sauté aromatics, add vegetables, and bake until set.
- Make-ahead – Frittatas hold up well in the fridge for several days. You can also freeze portions for breakfast on the go.
Frittatas are endlessly adaptable to what you have on hand and make it easy to incorporate more vegetables into your diet.
This recipe is simple, and other than washing and chopping some vegetables and whisking up some eggs, it takes very little prep time.
Customize your Frittata
One of the best things about frittatas is how versatile they are. You can truly customize them to your personal tastes and what you have available in your kitchen. Here are some ways to put your own spin on a veggie frittata:
Switch up the vegetables. While spinach and mushrooms are classic, you can use any combination of veggies you like. Try swapping in broccoli, tomatoes, peppers, onions, potatoes, Brussels sprouts, asparagus, squash, or zucchini. Just be sure to cook any denser veggies first before adding to the egg mixture.
Add cheese. Sprinkle cheese over the top of the frittata before baking or mix it right into the egg mixture. Cheddar, feta, Parmesan, goat cheese, Gruyere and fontina are all excellent options. The cheese adds delicious flavor and gives the frittata an extra creamy texture.
Add meat or other proteins. In addition to vegetables, you can add cooked meat, seafood or other proteins. Bacon, ham, sausage, chicken, shrimp, salmon and tuna all complement the veggies nicely. This turns your frittata into more of a complete meal.
Play with herbs and spices. Fresh or dried herbs are an easy way to add flavor to your frittata. Chives, parsley, basil, dill, thyme and oregano are all great choices. You can also add spices like garlic powder, onion powder, paprika or red pepper flakes.
Modify the dairy. Use milk or half-and-half for a richer frittata or stick with eggs only for a lighter version. You can even substitute Greek yogurt for some of the eggs to make it extra creamy.
Swap out the eggs. If you need to avoid eggs, you can make the frittata with egg whites or substitutes like yogurt, tofu, chickpea flour or aquafaba from canned chickpeas.
With endless options for vegetables, proteins, dairy, herbs and spices, it’s easy to customize a frittata. Play around with different flavor combos to create a frittata that’s truly your own.
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Spinach and Mushroom Frittata
- Total Time: 35 minutes
- Yield: 4-6 servings
Ingredients
Fresh spinach – 2 cups
Mushrooms (sliced) – 1 cup
Eggs – 4 large
Egg whites – 2
Grated Parmesan cheese – ¼ cup
Olive oil – 1 tablespoon
Salt – to taste
Black pepper – to taste
Garlic (minced) – 1 clove
Onion (finely chopped) – ½
Instructions
Preheat Oven: Set your oven to 350°F (175°C).
Sauté Vegetables: In a skillet, heat olive oil over medium heat. Add garlic and onion, sautéing until translucent. Toss in mushrooms, cooking until they’re soft. Add spinach and cook until it wilts.
Whisk Eggs: In a bowl, whisk together eggs, egg whites, Parmesan cheese, salt, and pepper.
Combine: Add the sautéed vegetables to the egg mixture and stir gently.
Bake: Pour the mixture into a greased baking dish or cast iron skillet. Bake for 20-25 minutes or until the frittata is set and slightly golden on top.
Notes
This frittata is not only diabetic-friendly but also customizable. You can add or substitute vegetables per your preference.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
