A spinach mushroom frittata is the perfect low-stress breakfast, lunch or dinner. I love frittatas because they are inexpensive to make, versatile, and you can make them ahead of time and reheat before serving. From weekend brunches to large family gatherings, making a frittata is sure to be a crowd pleaser.

Making a spinach mushroom frittata can be a good option for a meatless meal if someone trying to reducing their meat intake. A spinach mushroom frittata is also low in carbohydrate, because unlike a quiche it does not have a crust. Making it a reasonable option for those who are trying to keep their blood sugar balanced.

Eggs are a high-quality protein and a source of choline, zinc, folate, B-vitamins, and it is one of the only food-sources of vitamin D! And, don’t forget the great vitamins and minerals you are getting from the spinach and mushrooms you are adding in too. Talk about a bang for your buck when it comes to nutrient density!

A spinach mushroom frittata can make excellent leftovers too. Cooked eggs will stay good for up to 4 days in the refrigerator. They can also last for 2-3 months in the freezer. If you freeze them, you can choose to reheat them in the oven or in the microwave. The microwave is faster, but the texture tends to stay more firm if reheated in the oven.

Spinach Mushroom Frittata

Course: Breakfast, Main Dish
Cuisine: American
Keyword: Budget-friendly, Easy, Holiday, Low carb, Make ahead
Condition: Chronic Kidney Disease, Diabetes, Gluten Free, Low Sodium, Vegetarian
Servings: 8 servings


  • 12 egg large
  • 1/4 tsp black pepper
  • 1/2 cup gruyere grated
  • 1 tbsp olive oil
  • 8 oz mushroom sliced
  • 1 5 oz bag spinach baby, chopped
  • cooking spray


  • Preheat oven to 400º F. Place pie plate in the oven to heat it up.
  • In a large bowl, whisk together eggs, pepper, and gruyere cheese. Set aside.
  • Heat olive oil in a large pan over medium high heat. Add mushrooms and cook until tender, about 5 minutes.
  • Add the spinach and stir to combine. Cook until spinach is just wilted.
  • Remove pan from heat and let cool slightly. Stir mushroom/spinach mixture into egg mixture. Next, using oven mitts, carefully remove pie plate from oven and spray with cooking spray. Pour egg mixture into pie plate.
  • Bake frittata until golden brown and no longer jiggles in the center, about 30 minutes.
  • Allow frittata to cool 5-10 minutes before slicing and serving.


Carbohydrates: 1g | Protein: 12g | Fat: 11g | Sodium: 123mg | Potassium: 188mg | Fiber: 1g

Please note:

Nutrition info is approximate and may contain errors.

Hungry for more? Try our Leek, Arugula, and Mushroom Frittata next!


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Rebecca Bitzer loves to empower Registered Dietitian Nutritionists (RDNs) and their clients.  Co-author of Welcome to the Rebelution: Seven steps to the nutrition counseling practice of your dreams and  Taste the Sweet Rebellion: Rebel against dieting.