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Spinach Mushroom Frittata

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This wonderful 30-minute Spinach Mushroom Frittata packs a healthy serving of vegetables topped with cheese for a nutritious and filling breakfast or brunch. This Spinach and Mushroom Frittata is keto, low carb, and whole 30 friendly. This delicious dish can also be used as a meal prep option for the week ahead.

slice of frittata with mushrooms and spinach being lifted from a casserole dish

Eggs have definitely become my go-to breakfast option as of recent. I’ve noticed that eating a balanced diet rich in protein and healthy fats is the best prevention for unnecessary cravings throughout the day.

The combination of eggs, spinach, and a little cheese is one of my personal favorites because it keeps me full throughout the day.

baked vegetable frittata

This Spinach and Mushroom Frittata is very delicious, but that’s not the only reason my family loves it.

  • Exceptionally nutritious
  • High in protein
  • it’s a terrific make-ahead breakfast for hectic mornings or when you want to bring breakfast into the office on a busy day
  • it’s easily customizable with a variety of veggies, cheeses and toppings
overhead view of a spinach mushroom frittata with a golden cheesy crust
nothing beats a golden, cheesy crust

frittata vs. quiche

Frittatas, unlike quiche, do not have a crust. By removing the crust, we keep the carb count of this recipe low and full of healthy veggies and protein.

This easy breakfast is perfect crustless breakfast dish that’s gluten-free, low carb and keto friendly!

ingredients for spinach mushroom frittata recipe, including white mushrooms, fresh spinach, cheese, onion, salt, pepper and olive oil
fresh, healthy ingredients


  • fresh spinach- chopped
  • white mushrooms– baby portobello are great too
  • yellow onion– a sweet onion, like videllia is best
  • eggs
  • salt and pepper– to taste
  • olive oil
  • shredded cheddar cheese
  • shredded parmesan cheese
  • ½ tsp baking powder, optional

For my nutritious baked frittata, I used a variety of vegetables that were easy to get, namely spinach, mushrooms and onions. If you wish to use this veggie combination to substitute for anything you currently have in your refrigerator, feel free to experiment with different combinations.

You’ll also need a 8-12 eggs (per your preference), some milk, and some cheese for this recipe. To make your frittata dairy-free, you can skip the milk and cheese from the recipe entirely.

instructions for making the best spinach mushroom frittata, including sautéing veggies, then adding them to the egg mixture in a large pot for baking
a simple, yet flavorful vegetable frittata


Equipment needed: baking dish (I used a 9-inch, round dish)

  1. Add two tablespoons of olive oil to a large skillet or pot along with the chopped onion and sliced mushroom.
  2. Cook over medium heat, stirring occasionally, until the onion is transparent and the mushrooms are tender.
  3. Add the chopped spinach and stir until tender. Remove the pan from the heat.
  4. In a large mixing bowl, whisk together the eggs with the salt, black pepper, cheddar cheese, and parmesan cheese. Mix until everything is well-combined.
  5. Fill a baking dish halfway with your mixture. I bake in a 9-inch oven-safe pan.
  6. Bake for 25 to 30 minutes at 350 degrees Fahrenheit, or until the frittata is totally set and pleasantly browned on top.
frittata in a casserole dish with a piece cut out, revealing cheesy eggs, spinach and mushrooms
sneak in extra cheese and veggies for more flavor


How to get a golden brown top crust

Try adding the cheese at the end as to not over bake the frittata. If you like an extra golden top, set your oven to broil for a few minutes at the end. Be careful though, you don’t want to burn the frittata.

Make an extra creamy frittata

Many frittata recipes include dairy to add creaminess. For keto and low carb diets, we omit the milk and instead use extra cheese for this recipe. Try your favorite cheeses and customize!

sautéing mushrooms and spinach in a frying pan
satué veggies first

Prepare the egg fillings ahead of time

Be sure to sauté veggies ahead of time. You’ll want them full of flavor in the frittata.

And, if you’re using leftover chorizo, steak or other sausage that’s fine. Veggies, like tomatoes, mushrooms, and onions should be sliced into small pieces, cooked, and drained before adding to the egg mixture.

round white casserole dish with a spinach mushroom frittata
the perfect golden crust, every time


recipe variations

Customize the frittata to your liking and what you have on hand. Some of the best mix-ins include:

  • onion
  • jalapeño, poblano, or bell peppers
  • tomato
  • bacon
  • olives
  • asparagus
  • chives
  • parsley

And, to add extra flavor, be sure to season the eggs well before cooking to bring out the natural flavors.

a slice of fluffy frittata stuffed with mushrooms and spinach inside a golden crust
light and fluffy


Meal prep your frittata: make this frittata ahead, keep it covered in the fridge, and reheat it before eating. It will remain moist and fresh for up to four days.

how to freeze a frittata

Pro tip: Allow the frittata to cool down completely before attempting to freeze. 

  1. First, use a knife to cut into pieces.
  2. Then, cover each piece in parchment paper or foil
  3. Next, add to a zippered bag.
  4. Put on a label and freeze for up to two months.
overhead shot of the top of frittata cheesy golden crust
frittata is easily customizable with a variety of sides

what to serve with a frittata

  • Fruit- try low carb berries, like strawberries, raspberries, blueberries or blackberries
  • pico de gallo or salsa and sour cream
  • cut into rounds and serve on an english muffin
  • sugar-free chocolate chip muffin
spatula lifting a frittata with spinach and mushrooms

Spinach Mushroom Frittata

This low-carb frittata is filled with spinach, mushrooms, cheddar, and parmesan. This simple breakfast feeds a crowd in only 30 minutes!
4.67 from 3 votes
Print Pin Rate
Course: Breakfast
Cuisine: American
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes
Servings: 8
Calories: 128kcal
Author: Amber @ Low Carb Quick


  • 4 cups spinach fresh, packed
  • 8 oz white mushrooms
  • 1 yellow onion small
  • ½ tsp salt
  • 8 eggs use a dozen if you like more egg
  • ½ tsp ground black pepper
  • 2 tbsp olive oil
  • 1 cup cheddar cheese shredded
  • ½ cup parmesan cheese shredded
  • ½ tsp baking powder optional, makes it fluffier


  • Add chopped onion and sliced mushroom into a large skillet or pot with two tablespoons of olive oil. Sauté over medium heat until onion is translucent and mushrooms are soft.
  • Then add chopped spinach and stir until evenly cooked. Remove from heat.
  • Beat the eggs in a large bowl, and add salt, black pepper, cheddar cheese, and parmesan cheese. For a fluffier frittata, add ½ teaspoon of baking powder. Mix to combine.
  • Pour your mixture into a baking dish. I use a 9’’ oven-safe pan.
  • Bake at 350F for 25 to 30 minutes or until your frittata is completely set and nicely golden on top.


Remember to sauté your veggies and onion prior to adding to the egg mixture – this will prevent any sogginess
Store in an air-tight container up to 4 days in the fridge.
Freezer Storage
  1. cut into square slices
  2. wrap in foil
  3. freeze the foil-wrapped pieces in zippered bags for up to 3 months
-thaw overnight in the fridge and reheat as desired


Calories: 128kcal | Carbohydrates: 3g | Protein: 7g | Fat: 10g | Saturated Fat: 5g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Cholesterol: 19mg | Sodium: 347mg | Potassium: 240mg | Fiber: 1g | Sugar: 1g | Vitamin A: 1598IU | Vitamin C: 6mg | Calcium: 206mg | Iron: 1mg

More spinach mushroom recipes…

pulling up spinach artichoke dip with a chip

Spinach Mushroom Dip

spinach parmesan stuffed mushrooms

Creamy Spinach-Stuffed Mushrooms

spinach mushroom cheesy quesadilla

Spinach Mushroom Quesadilla

More breakfast recipes…..

keto granola 5 ways

Keto Granola Cereal

keto cinnamon roll pancakes with cream cheese frosting and low carb syrup

Keto Cinnamon Roll Pancakes

iced latte

Copycat Starbucks Keto Latte

Jane Watson

Wednesday 22nd of June 2022

After enjoying something similar at a cafe last week, I found your recipe to make my own. There is a photo of six eggs, somewhere in the article you mention a dozen (yes I do know what that means) and the actual recipe card at the end of the post does not specify any eggs at all. So how many please? I can't wait to make it.

Amber @ Low Carb Quick

Thursday 23rd of June 2022

Hi Jane, I used 8 eggs because I like my frittata with more veggies, but you can use up to 12 depending on your preference. I have updated the recipe card. Thanks for letting me know!


Saturday 18th of June 2022

I found, in the writing a dozen eggs but not listed in the recipe. and the picture shows 6 eggs

Amber @ Low Carb Quick

Thursday 23rd of June 2022

Hi Randi, I used 8 eggs because I like my frittata with more veggies, but you can use up to 12 depending on your preference.


Wednesday 30th of March 2022

I don’t see eggs in your list of ingredients…


Saturday 18th of June 2022

@Amber @ Low Carb Quick, sorry but I do not see the eggs listed any where as far as the count. I saw a picture, are we to count them there.? I really do want to try my first one and I lie this but missing one instruction

Amber @ Low Carb Quick

Tuesday 12th of April 2022

The list of ingredients are in the recipe card at the end of the post. Thanks for stopping by!

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