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Spinach & Mushroom Frittata
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

Steps

  1. 1Preheat the oven to 375°F. Sauté the mushrooms and garlic in olive oil in an oven-safe skillet until softened.
  2. 2Add the spinach and cook until wilted.
  3. 3Whisk the eggs with milk, parmesan, salt and pepper, and pour into the skillet.
  4. 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

79/100
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.