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.
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
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!
- fresh spinach- chopped
- white mushrooms– baby portobello are great too
- yellow onion– a sweet onion, like videllia is best
- 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.
Equipment needed: baking dish (I used a 9-inch, round dish)
- Add two tablespoons of olive oil to a large skillet or pot along with the chopped onion and sliced mushroom.
- Cook over medium heat, stirring occasionally, until the onion is transparent and the mushrooms are tender.
- Add the chopped spinach and stir until tender. Remove the pan from the heat.
- 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.
- Fill a baking dish halfway with your mixture. I bake in a 9-inch oven-safe pan.
- Bake for 25 to 30 minutes at 350 degrees Fahrenheit, or until the frittata is totally set and pleasantly browned on top.
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!
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.
Customize the frittata to your liking and what you have on hand. Some of the best mix-ins include:
- jalapeño, poblano, or bell peppers
And, to add extra flavor, be sure to season the eggs well before cooking to bring out the natural flavors.
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.
- First, use a knife to cut into pieces.
- Then, cover each piece in parchment paper or foil
- Next, add to a zippered bag.
- Put on a label and freeze for up to two months.
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
Spinach Mushroom Frittata
- 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.
- cut into square slices
- wrap in foil
- freeze the foil-wrapped pieces in zippered bags for up to 3 months
More spinach mushroom recipes…
Spinach Mushroom Dip
Creamy Spinach-Stuffed Mushrooms
Spinach Mushroom Quesadilla
More breakfast recipes…..
Keto Granola Cereal
Keto Cinnamon Roll Pancakes
Copycat Starbucks Keto Latte
I don’t see eggs in your list of ingredients…
Amber @ Low Carb Quick
The list of ingredients are in the recipe card at the end of the post. Thanks for stopping by!
@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
I found, in the writing a dozen eggs but not listed in the recipe. and the picture shows 6 eggs
Amber @ Low Carb Quick
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.
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
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!