Mushroom & Spinach Egg White Frittata

This frittata features cremini mushrooms, which add a rich umami depth and earthy flavor. The combination of tender mushrooms, fresh spinach, and protein-packed egg whites makes for a satisfying, healthy breakfast or light meal. It’s quick to prepare and perfect for using up fresh seasonal produce.

Servings: 2 · Prep: 10 min · Cook: 15 min

Ingredients

Mushrooms & Greens
– 8 oz (about 200g) cremini mushrooms, sliced
– 2 cups fresh spinach, chopped
– 1/2 cup (about 40g) shredded mozzarella or feta cheese (optional, for richness)

Egg Whites & Base
– 4 large egg whites
– 1/4 tsp salt
– 1/4 tsp black pepper
– 1 tbsp olive oil or avocado oil
– 1/4 cup (about 40g) grated Parmesan or nutritional yeast (optional, for umami)

Directions

1. Heat olive oil in a non-stick skillet over medium heat.
2. Add sliced mushrooms and sauté for 5–7 minutes until softened and golden.
3. Stir in chopped spinach and cook for 2–3 minutes until wilted.
4. In a separate bowl, whisk together egg whites, salt, pepper, and Parmesan or nutritional yeast.
5. Pour egg mixture into the skillet with the mushroom-spinach mixture.
6. Cook undisturbed for 3–4 minutes, then gently lift edges with a spatula to allow the top to set.
7. Cover and let cook for an additional 2–3 minutes, or until the top is set and slightly golden.

Tips

• For a lighter version, skip the cheese or use a low-fat alternative.
• If using frozen spinach, thaw and drain well before adding.
• To make ahead, prepare the mushroom and spinach mixture, then store separately in the fridge. Combine and cook just before serving.

Nutritional Benefits

• Cremini Mushrooms: Low in calories, high in B vitamins, and rich in antioxidants.
• Spinach: Packed with iron, vitamin A, and fiber.
• Egg Whites: A great source of high-quality protein with minimal fat.
• Parmesan/Nutritional Yeast (optional): Adds umami and a boost of calcium or B vitamins.

Storage & Reheating

• Store leftover frittata in an airtight container in the fridge for up to 3 days.
• Reheat in a microwave-safe dish on medium heat for 2–3 minutes, or in a skillet over low heat until warmed through.
• For best texture, reheat in a pan with a little oil to prevent drying.

Nutrition and health notes are general and for interest only — not medical or dietary advice. · ShroomWire Kitchen