As a mom of three littles, I’ve learned that meal prepping breakfasts is the best strategy to make hectic mornings around here run a little smoother. And this mushroom frittata is one of my favorite make-ahead breakfasts. Packed with veggies and greens, it comes together quickly and makes enough for my whole family. I’ve also served it for brunches on Mother’s Day and Easter, and my guests always rave and ask for the recipe.
Video: Making Mushroom Frittata
Recipe Highlights
- Simple to prepare: This mushroom frittata recipe comes together in just 30 minutes.
- Versatile: A tasty protein-containing breakfast, this frittata is naturally low-carb and gluten-free. And it’s easy to modify it to be dairy-free, if needed. I also like to mix and match different vegetables, protein, and cheese to use up any leftovers I have on hand and switch up the flavors so I never get bored.
- Meal prep-friendly: This is a great meal prep breakfast recipe, since the leftovers store and reheat well. Sometimes I’ll bake and store an extra frittata to keep on hand for quick breakfasts, lunches, and dinners whenever I need.
Ingredient Notes
This mushroom frittata can be made with pretty much anything I have on hand. Here are a few important notes about the key ingredients and substitutions:
- Large eggs – I typically use whole eggs but have tested this recipe with egg whites, too, and it works great. If just using egg whites, you’ll need 2 cups.
- Milk – I use dairy whole milk or 2% milk, since that’s what I have on hand the most. But any unsweetened plant-based milk can be substituted to make this a dairy-free frittata.
- Mushrooms – use any favorite mushroom or mushroom mixture. I like to use a mix of cremini, baby Bella, and white button mushrooms.
- Fresh or dried herbs – this recipe is a great one for using up fresh herbs, and dried herbs will work, too. I’ll often use fresh thyme, rosemary, dill, oregano, or basil from my garden, when they’re in season. It’s also great made with any mix of dried herbs, such as Italian seasoning. Use what you like best and have on hand.
- Cheese – Most often, I crumbled feta cheese since it’s my favorite. But this frittata is also good with goat cheese, shredded or grated parmesan cheese, mozzarella, gruyere, and cheddar cheese when that’s what I have on hand. For dairy-free, use any favorite dairy-free cheese shreds.
Find the ingredient list with exact measurements in the recipe card below.
Ingredient Highlight: Eggs
Eggs are a crucial ingredient in any frittata recipe, including this one. I always choose high-quality eggs that are antibiotic-free and rated grade AA to get the most nutrition bang for my buck. But regardless of the type, eggs are a source of protein as well as healthy fats and micronutrients, including vitamin A, folate, vitamin B12, phosphorus, and selenium.
How I Make this Frittata
The prep time goes quickly, so I always preheat the oven before I begin combining the ingredients.
- Preheat the oven. A hot oven is key to getting the frittata to set and cook quickly.
- Combine. Whisk the wet ingredients in a large bowl.
- Sauté. Heat an oven-safe, non-stick skillet or cast iron skillet over medium-high heat. Add oil, and sauté the mushrooms, red onion, and garlic. Add the spinach and herbs, and cook just until they wilt.
- Cook. Spread the veggies in an even layer, and pour the egg mixture on top. Top with cheese, and cook on the stovetop until the edges begin to set.
- Bake. Transfer the skillet to the oven, and bake until the center is cooked through and set.
- Serve. Garnish with fresh chopped herbs, rest for a few minutes, and serve warm.
For serving size and the complete directions and ingredient amounts, scroll down to the recipe card below. All of our recipes include the nutrition information, listing calories (kcals), protein, carbohydrates/carb, fiber, sugar, sodium, cholesterol, and more per serving.
Avoid Sticking Eggs
To prevent the frittata from sticking to the skillet, I use a well-seasoned cast-iron skillet. It also helps to use a silicone brush to spread the oil around the bottom and sides of a non-stick skillet before adding the vegetables.
Make It Dairy Free
For a dairy-free frittata, use any favorite unsweetened plant-based milk, and simply omit the cheese or use plant-based cheese shreds. Other than that, follow the instructions as usual.
How I serve It
I can’t get enough of these pickled onions and I pair them almost any egg dish I make, this mushroom frittata included.
I often pair slices of frittata with fresh fruit for an easy breakfast during the week. If I’m making it for a brunch or dinner situation, I often add a side of baby roasted potatoes and a mixed green salad.
How to Store
Once cool, transfer leftover frittata slices to an airtight container and store them in the fridge for up to 4 days. Frittata leftovers also freeze well for up to 3 months. To thaw frozen frittata, transfer to the refrigerator overnight.
Then, reheat leftovers in the microwave for 1 minute or in a skillet over medium heat.
Want to save this recipe?
Enter your email below & we’ll send it straight to your inbox. Plus you’ll get great new recipes from us every week!
Mushroom Frittata Recipe
This easy frittata recipe is savory, nutrient-packed, and can be made with almost any veggies. A protein-containing breakfast option the whole family can enjoy. Can be made dairy-free, if needed.
Ingredients
- 8 large eggs
- ¼ cup milk (use dairy-free if needed; I use 2% or whole dairy milk)
- ½ teaspoon fine salt
- ¼ teaspoon black pepper
- 1 tablespoon olive oil or avocado oil
- 2 cups (8 ounces) mushrooms, sliced
- ½ cup sliced red onion
- 1 garlic clove, minced or pressed
- 3 cups baby spinach leaves, loosely packed
- 2 teaspoons chopped fresh herbs of choice (rosemary, dill, thyme, oregano, basil, or a mix) or sub ½ teaspoon dried Italian seasoning
- ¼ cup crumbled feta cheese or soft goat cheese
Instructions
- Preheat oven to 425℉.
- In a medium bowl, combine the eggs, milk, salt, and pepper. Whisk to combine. Set aside.
- Place a 10- to 12-inch oven-safe skillet* over medium-high heat (I use a 10.25-inch cast iron skillet). Add the oil. When the oil is hot, use a brush to spread the oil around the skillet, making sure it covers the bottom and edges of the skillet.
- Then add the mushrooms, onion, and garlic. Cook for 3-4 minutes, stirring occasionally.
- Stir in the spinach and herbs. Continue to cook until the spinach begins to wilt, 30-60 seconds, stirring constantly.
- Spread the cooked vegetables out in an even layer across the bottom of the skillet. Then, pour the egg mixture over the vegetables. Top with the crumbled cheese.
- Cook over medium heat until the edges of the eggs begin to set, 4-5 minutes.
- Transfer the skillet to the oven and bake until the center of the eggs is cooked through and set, 5-7 minutes. The amount of baking time will depend on the size of the skillet used.
- Remove from the oven. Let sit for 5 minutes before cutting into slices and serving. Garnish with fresh chopped herbs, if desired.
- Store leftovers in an airtight container in the fridge for up to 4 days.
Last Step! Please leave a review and rating letting us know how you liked this recipe! This helps our business thrive so we can continue providing free recipes and high-quality content for you.
Notes
* If you don’t have an oven-safe skillet, at step 6, transfer the cooked vegetables to a greased 9-inch square dish and pour the egg mixture over top. Skip step 7. Increase the baking time in step 8 from 5-7 minutes to 12-15 minutes.
For dairy-free, use any favorite unsweetened plant-based milk, and omit the cheese or use plant-based cheese shreds.
Nutrition Information
- Serving Size: 1/4 of recipe
- Calories: 198
- Fat: 12 g
- (Sat Fat: 4 g)
- Sodium: 501 mg
- Carbohydrate: 7 g
- (Fiber: 2 g
- Sugar: 3 g)
- Protein: 15 g
- Cholesterol: 289 mg
Dietary
Frequently Asked Questions
A traditional quiche is made with a pastry crust on the bottom, whereas frittatas do not have a crust. Frittatas typically contain less dairy than quiche recipes, which tend to have a more custard-like consistency in the eggs.
Yes, this frittata works well with any veggies you have on hand and want to use up. I’ve tested it with bell peppers, asparagus, zucchini, shallots, and scallions, and every variation has been a success. You can even use small diced cooked sweet potato or russet potato.
I recommend using a cast iron skillet for this recipe because it distributes heat evenly and creates a beautiful golden brown exterior on the edges of the eggs. Since the recipe starts on the stovetop and gets finished in the oven, any oven-safe skillet will work.
If you don’t have an oven-safe skillet, after cooking the vegetables, transfer the vegetables to a greased 9-inch baking dish. Pour the eggs over top and bake for 12-15 minutes.
For ultimate success, we highly recommend reading the tips in the full blog post above. All photos and content are copyright protected. Please do not use our photos without prior written permission. If you wish to republish a recipe, please rewrite the recipe in your own unique words. Link back to the source recipe here on The Real Food Dietitians. Thank you!
I love this recipe. It’s so versatile! I made it exactly by the recipe the first time & have made it twice since then using what I had on hand. So delicious!
Thanks so much, Diana!
This recipe is a home run! So easy and delicious. I followed the recipe with 8 ounces of mushrooms, the spinach and feta cheese. It is such a great way to get protein with your veggies in the morning. Leftovers the next day were amazing too. Thank you for another tested healthy recipe.
You are so welcome, Joan!