Easy Spinach & Mushroom Breakfast Frittata (High-Protein)

For a professional-grade morning meal, the frittata is the ultimate tool for efficiency. This “Gold Standard” recipe combines earthy aromatics with fluffy eggs. From an expertise perspective, the secret to a perfect texture is “moisture management.” Mushrooms contain high water content; by thoroughly sautéing them before adding the eggs, we prevent the frittata from becoming watery or soggy, ensuring a firm, custard-like consistency.

Recipe Details

• Prep Time: 10 Min
• Cook Time: 15 Min
• Total Time: 25 Min
• Yield: 3 Servings
• Calories: 195 kcal per serving

Ingredients:

The Foundation

• 6 Large Eggs (Pasture-raised for Omega-3s)
• 1/4 cup Unsweetened Almond Milk (For fluffy lift)
• 1 tbsp Avocado Oil (High smoke point)

The “Gold Standard” Filling

• 1 cup Cremini Mushrooms, sliced
• 2 cups Fresh Baby Spinach, roughly chopped
• 1/2 small Red Onion, finely diced
• 2 cloves Garlic, minced

The Finishing Touch

• 1/4 cup Feta or Goat Cheese (Optional tangy finish)
• 1/2 tsp Salt & 1/4 tsp Black Pepper
• 1/4 tsp Red Pepper Flakes
• Fresh Parsley, chopped

Preparation Steps:

1. The “Dry-Sauté”

1. Preheat oven to 375°F (190°C). Heat avocado oil in a 10-inch oven-safe skillet over medium heat.
2. Add mushrooms and onion. Sauté for 5–7 minutes until mushrooms are golden-brown and moisture has evaporated. This is crucial to prevent a watery result.

2. The Green Wilt

3. Add garlic and spinach. Sauté for 1–2 minutes until just wilted.
4. Spread the vegetables into an even layer across the bottom of the pan to ensure equal distribution in every slice.

3. The Egg Fusion

5. Whisk eggs, almond milk, salt, pepper, and red pepper flakes until frothy. Pour over vegetables.
6. Sprinkle cheese on top. Cook undisturbed on the stovetop for 2 minutes until edges set (this stabilizes the base).

4. The Bake & Rest

7. Transfer skillet to oven and bake for 8–10 minutes.
8. Doneness Test: The center should be set but still have a slight “jiggle.” Remove and let rest for 5 minutes. Carry-over heat will finish the cooking without making the eggs rubbery.

Expert Tips:

• Fluff Factor: For extra fluffiness, whisk the eggs vigorously for 60 seconds before pouring. This incorporates air bubbles that expand in the oven.
• Texture Warning: Do not overbake! If the eggs puff up significantly and turn brown, they will be dry. Pull the frittata while it still looks moist on top.