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79
Breakfast· Italian
Spinach & Mushroom Frittata
A baked egg frittata loaded with spinach, mushrooms and a little parmesan — make-ahead breakfast or brunch.
KetoLow-CarbHigh-ProteinMediterraneanAnti-Inflammatory
🧺 You have 0/8 tracked ingredients — missing Egg, Spinach, Mushroom, Parmesan Cheese +4.
4Serves
10mPrep
20mCook
30mTotal
EasyLevel
Ingredients
Make
4
servings- ·8 large eggs~400 g↗ Egg
- ·2 cups spinach~60 g↗ Spinach
- ·1 cup mushrooms, sliced~70 g↗ Mushroom
- ·1/4 cup parmesan cheese, grated~25 g↗ Parmesan Cheese
- ·1/4 cup milk~61 g↗ Milk
- ·1 tbsp olive oil~14 g↗ Olive Oil
- ·2 cloves garlic, minced~6 g↗ Garlic
- ·Salt and pepper to taste~2 gSalt
Steps
- 1Preheat the oven to 375°F. Sauté the mushrooms and garlic in olive oil in an oven-safe skillet until softened.
- 2Add the spinach and cook until wilted.
- 3Whisk the eggs with milk, parmesan, salt and pepper, and pour into the skillet.
- 4Cook 2 minutes on the stovetop, then bake 15–18 minutes until set.
Tips
- 💡Use any leftover vegetables — peppers, zucchini or tomatoes all work.
Nutrition · 1 serving (~160 g)
🔥 Calories220
🥩 Protein16g33% DV
🍞 Carbs3.3g1% DV
🥑 Fat16g20% DV
🌿 Fiber0.53g2% DV
Sugar 1.5 gSodium 474 mg
Vitamins
Vitamin K76mcg63%
Vitamin B121.1mcg45%
Riboflavin0.44mg34%
Vitamin A208mcg23%
Folate82mcg20%
Thiamin0.15mg13%
Vitamin E1.8mg12%
Vitamin B60.18mg11%
Vitamin D1.2mcg6%
Vitamin C5.1mg6%
Niacin0.87mg5%
Minerals
Selenium35mcg64%
Phosphorus276mg22%
Copper0.18mg20%
Zinc1.8mg16%
Calcium178mg14%
Iron2.3mg13%
Manganese0.19mg8%
Potassium349mg7%
Magnesium31mg7%
Estimated per serving — for guidance, not a measured label.
What drives the score
79
79/100
Grade A
Nutrient density34/35
Protein quality11/15
Fiber1/10
Healthy fats7/10
Bioactives14/15
Glycemic impact10/10
− 2 anti-nutrient penalty
Bioactives
luteinoleocanthalflavanolssulforaphane
⚠ Moderate saturated fat
⚠ Moderate sodium
What's in it — ingredient scores
This recipe scores 79 / A — the blend of the ingredients below. Whole-food ingredients carry their own health score (tap one to explore it); pantry staples and seasonings don't.






