Spinach and mushroom frittata
Nutrition Facts
Serving Size 1/6 of frittata
Calories 112
| Amount Per Serving | ||
| Monounsaturated fat | 1 g | |
|---|---|---|
| Saturated fat | 1 g | |
| Total fat | 2.5 g | |
| Sodium | 311 mg | |
| Cholesterol | 6 g | |
| Dietary fiber | 2 g | |
| Calcium | 46 mg | |
| Potassium | 332 mg | |
| Protein | 14 g | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
| Calories: | 2,000 | 2,500 | ||
|---|---|---|---|---|
| Total Fat | Less than | 65g | 80g | |
| Saturated Fat | Less than | 20g | 25g | |
| Cholesterol | Less than | 300mg | 300 mg | |
| Sodium | Less than | 2,400mg | 2,400mg | |
| Total Carbohydrate | 300g | 375g | ||
| Dietary Fiber | 25g | 30g | ||
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
This breakfast bake uses egg substitute instead of whole eggs, which cuts the fat, cholesterol and calories.
Ingredients
(Serves 6)- 3 cloves of garlic, minced
- 1 cup chopped onion
- 1 teaspoon olive oil
- 1/2 pound fresh mushrooms, sliced
- 1/2 teaspoon dried thyme
- 10-ounce bag fresh spinach
- 1 tablespoon water
- Egg substitute equivalent to 10 eggs (about 2 1/2 cups liquid egg substitute)
- 1 teaspoon dried dill or 1 tablespoon fresh dill
- 1/4 teaspoon black pepper
- 1/4 cup feta cheese
Directions
- Preheat the oven to 350 F. In a 10- or 12-inch nonstick, ovenproof skillet, saute garlic and onion in olive oil for about 5 minutes. Add mushrooms and thyme. Cook an additional 5 minutes. Remove skillet from stove.
- In a separate saucepan, add spinach and 1 tablespoon water. Cover and cook until just wilted. Drain spinach and let cool in a strainer. Squeeze out any liquid. Chop leaves.
- In a large bowl, beat together egg substitute, dill and pepper. Stir in the spinach-mushroom mixture and feta cheese.
- Clean nonstick skillet. Spray liberally with cooking spray. Return skillet to stove over medium heat. When skillet is hot, pour in egg mixture.
- Place in oven, uncovered. Check frittata after 10 minutes, then every 5 minutes, until the center is slightly firm. Do not overcook. When frittata is done, place a large serving platter over skillet. Flip skillet over so that frittata falls onto the plate. Cut into 6 pieces and serve.
Last Updated: August 6th, 2026