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HomeUncategorizedSpinach and Mushroom Frittata

Spinach and Mushroom Frittata

Tip by Mayo Clinic staff


This breakfast bake uses egg substitutes in place of whole eggs to reduce fat, cholesterol and calories.

To be plant-based, omit the feta.

Number of copies

6 copies

    low fat

  1. healthy carbs


  1. 3 cloves garlic, chopped
  2. 1 cup chopped Chopped onion
  3. 1 tsp olive oil

1/2 pound fresh mushrooms, sliced ​​

  • 1/2 tsp Dried thyme
  • 10 oz bag fresh spinach
  • 1 tablespoon of water

      egg replacer is equivalent to 10 eggs

    1. 1 teaspoon dried dill or 1 tablespoon fresh dill

    1/4 tsp black pepper

      1/4 cup feta cheese


      Heat the oven to 350°F. In a 10- or 12-inch nonstick skillet, sauté garlic and onion in olive oil for about 5 minutes. Add mushrooms and thyme. Cook for another 5 minutes. Remove the frying pan from the stove.

      Place spinach in a separate pan. Add 1 tablespoon of water. Cover and cook until just wilted. Drain the spinach and cool in a colander. Squeeze out any liquid. Chop the leaves.

      In a large bowl, whisk together egg replacer, dill and pepper. Add spinach mushroom mixture and feta cheese.

      Clean nonstick pans. Spray liberally with cooking spray. Return the pan to the stove over medium heat. When skillet is hot, pour in egg mixture.

      Put in oven without lid. Check out the frittata in 10 minutes. Check every 5 minutes thereafter until the center of the frittata is slightly firm. Do not overcook. After frying, place a large plate on the frying pan. Flip the frying pan over and let the frittata fall onto the plate. Cut into six pieces and serve.

      Nutrition analysis per serving

      Serving Size: 1 Tablet

          Calories 106

            Total Fat 2 g

          1. Saturated Fat
          2. 1 gTrans fat 0 g

        • Monounsaturated fat
        • 1gCholesterol 6 mg

              )Sodium 290 mgTotal Carbohydrates 8 g

            • Dietary Fiber
            • 2g

      Total sugar 3 gAdded sugar 0 g

    • Protein 14 g
    • Diabetes Meal Plan Selection

      • Non-starchy vegetables
      • 2

      • Meat and Meat Substitutes
      • 1

    This recipe is a “fix and enjoy it!” Healthy Recipes published by Good Books.

    • July 29, 2022




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