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Golden mushroom and spinach frittata sliced in a skillet
BreakfastBrunchDinnerVegetarianGluten-freeLow-carb

Mushroom & Spinach Frittata

Golden frittata packed with mushrooms, spinach and parmesan. 20g protein, 3mcg vitamin D and 3mg iron. One pan, from brunch to dinner.

20g Protein3mcg Vitamin D3mg Iron1.1mcg B12
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Prep15 min
Cook25 min
Calories280 kcal
Serves4

Key nutrients per serving

By The Recipe Seeker Kitchen

Updated 2026-09-17

Ingredients

4 servings

Instructions

5 steps · about 40 minutes total

  1. Sear the mushrooms

    Heat the olive oil in a 25 cm oven-safe skillet over medium-high heat. Sear the mushrooms undisturbed for 3-4 minutes until deeply browned. Don't salt them yet, or they'll steam.

  2. Soften onion, wilt spinach

    Add the onion and a pinch of salt; cook 3 minutes. Add the garlic and spinach and cook 2 minutes until the spinach wilts and any liquid evaporates.

  3. Whisk the eggs

    Whisk the eggs with the milk, half the parmesan, salt, pepper and thyme. Pour over the vegetables and tilt the pan so the egg reaches the edges. Cook on the stove 2-3 minutes until the edges just set.

  4. Bake

    Transfer to a 190°C / 375°F oven and bake 12-15 minutes until the top is golden and the center barely jiggles. Scatter over the remaining parmesan for the last 3 minutes.

  5. Rest and slice

    Rest 5 minutes; it finishes setting off the heat. Slice into wedges and serve warm, at room temperature, or cold straight from the fridge.

Why this helps

Vitamin D and protein in one pan

Vitamin D is the nutrient diet alone rarely covers, and mushrooms plus eggs make this frittata one of the few recipes that moves the needle, with 20% of your daily target per serving. Add 20 g of protein and 3 mg of iron in a single pan that works for brunch, lunch or a light dinner, and this earns its place in the weekly rotation.

All about ProteinAll about Vitamin DAll about IronAll about Vitamin B12

Nutrition facts

per serving · % DV
  • Calories 280 kcal14%
  • Protein 20g40%
  • Total Carbohydrate 7g3%
  • Dietary Fiber 2g7%
  • Total Sugars 4g8%
  • Total Fat 19g24%
  • Sodium 480mg21%

Vitamins & minerals

  • Iron 3mg17%
  • Calcium 200mg15%
  • Potassium 620mg13%
  • Vitamin C 6mg7%
  • Vitamin D 3mcg20%
  • Vitamin B12 1.1mcg46%
  • Folate 90mcg23%

*Percent Daily Values are based on a 2,000 calorie diet. Values are per serving (recipe makes 4).

Nutrition is an estimate calculated from USDA FoodData Central ingredient data and may vary by ingredient brand, preparation, and portion size.

Questions, answered

How much vitamin D is in a frittata?
About 3 mcg per serving (20% of the daily value). Mushrooms are one of the only non-animal food sources of vitamin D, and eggs contribute the rest.
Do mushrooms really contain vitamin D?
Yes. Mushrooms produce vitamin D when exposed to UV light, just like human skin. UV-exposed mushrooms (check the label) can contain far more; even regular ones contribute meaningfully here.
Why cook it on the stove then move to the oven?
The stovetop sets the bottom so it doesn't stick or burn, and the oven's even heat sets the top without overcooking the base. It's the reliable method: pure stovetop frittatas often burn before the center sets.
What if I don't have an oven-safe skillet?
Cook it covered on the lowest heat for 10-12 minutes instead of baking. It won't brown on top, but it sets through. A lid is essential to trap the heat.
How do I know when it's done?
The edges are set and golden, and the center just barely jiggles when you shake the pan. It carries over off the heat, so if the center looks fully firm in the oven, it's already overdone.
Can I use frozen spinach?
Yes. Thaw 100 g and squeeze it very dry first. Excess water is the enemy: it makes the frittata weep and go soggy.
Can I make it dairy-free?
Skip the parmesan and butter, use an unsweetened plant milk, and add 2 tablespoons of nutritional yeast for savoriness. The texture is slightly less rich but still good.
How long do leftovers keep?
3 days refrigerated. Frittata is one of the rare egg dishes that's excellent cold. Pack it for lunch as is, or warm it gently (harsh reheating makes eggs rubbery).

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