Mediterranean Spinach And Mushroom Frittata Recipe: Eat Healthy

Looking for a tasty and healthy meal? Try our Mediterranean Spinach and Mushroom Frittata! This dish is packed with fresh spinach, savory mushrooms, and Mediterranean flavors. It’s perfect for breakfast, brunch, or a quick dinner. Plus, it’s easy to make and ready in just 30 minutes. Enjoy a delicious frittata that’s both nutritious and satisfying! Moreover, effective weight loss plans should incorporate balanced nutrition, regular exercise, and sustainable lifestyle changes to ensure long-term success.

How To Make Mediterranean Spinach and Mushroom Frittata At Home?

This Mediterranean Spinach and Mushroom Frittata is a perfect blend of healthy ingredients and delicious flavors. It’s quick to prepare and ideal for any meal of the day.

Instructions:

1. Preheat your oven to 375°F (190°C).
   
2. In a medium skillet, heat 1 tablespoon of olive oil over medium heat. Add the red onion and garlic, and sauté until fragrant, about 2 minutes.
   
3. Add the mushrooms and cook until they release their moisture and start to brown, about 5 minutes.
   
4. Stir in the spinach and cook until wilted about 2 minutes. Remove from heat.
   
5. In a large bowl, whisk together the eggs and milk (if using). Season with salt, pepper, oregano, and basil.
   
6. Add the cooked vegetables, cherry tomatoes, and feta cheese to the egg mixture. Stir until well combined.
   
7. In the same skillet, add the remaining tablespoon of olive oil and pour in the egg mixture. Cook on the stove over medium heat for about 5 minutes, until the edges start to set.
   
8. Transfer the skillet to the preheated oven and bake for 10-12 minutes, or until the frittata is fully set and slightly golden on top.
   
9. Remove from the oven and let it cool for a few minutes before slicing. Serve warm and enjoy!

This frittata is not only healthy but also bursting with Mediterranean flavors, making it a delightful and nutritious option for any time of the day.

Nutritional Value Of Spinach And Mushroom Frittata

The Mediterranean Spinach and Mushroom Frittata are not only delicious but also packed with nutrients. Below is the nutritional value per 100 grams serving.

Nutrient	Amount per 100g
Calories	110 kcal
Protein	7 g
Total Fat	8 g
Saturated Fat	2.5 g
Cholesterol	150 mg
Carbohydrates	3 g
Dietary Fiber	1 g
Sugars	1 g
Sodium	300 mg
Calcium	100 mg
Iron	1.5 mg

Moreover, according to NCBI research, mushrooms are regarded as future generation healthy foods. They boast numerous health benefits, including immune-boosting properties, potential cancer-fighting compounds, and valuable nutrients like vitamins and minerals.

Benefits Of Healthy Spinach And Mushroom Frittata 

Eating a healthy Spinach and Mushroom Frittata provides numerous health benefits, making it an excellent addition to your diet. Here are eight detailed benefits:

1. Rich In Nutrients: Spinach is packed with vitamins A, C, and K, as well as folate, iron, and calcium. Mushrooms offer B vitamins, selenium, and antioxidants. This combination makes sure that you get a wide range of essential nutrients in one meal.
   
2. High In Protein: Eggs are a great source of high-quality protein and heart health, which is crucial for muscle repair, growth, and overall body function. Each serving of frittata helps meet your daily protein needs, especially important for active individuals.
   
3. Supports Heart Health: The frittata contains healthy fats from olive oil and eggs, which can help maintain healthy cholesterol levels. Spinach is also rich in potassium, which supports healthy blood pressure levels.
   
4. Boosts Immunity: The vitamins and minerals in spinach and mushrooms, such as vitamin C, selenium, and zinc, play vital roles in maintaining a strong immune system, helping your body to fight off infections and illnesses.
   
5. Promotes Digestive Health: The dietary fiber in spinach and the prebiotics in mushrooms support a healthy digestive system. Fiber helps maintain regular bowel movements, while prebiotics promote the growth of beneficial gut bacteria.
   
6. Supports Bone Health: Spinach is high in vitamin K, which is essential for bone health as it helps in the formation of bone proteins. The calcium and phosphorus in eggs also contribute to maintaining strong and healthy bones.
   
7. Aids In Weight Management: This frittata is relatively low in calories yet high in protein and fiber, which can help you feel full longer, reducing the likelihood of overeating and aiding in weight management.
   
8. Improves Energy Levels: The combination of protein, healthy fats, and complex carbohydrates provides sustained energy throughout the day. B vitamins in mushrooms also play a key role in energy metabolism, helping to convert food into energy efficiently.

Moreover, according to research conducted by NCBI, there is a significant correlation between spinach consumption and nonalcoholic fatty liver disease among adults, as indicated by a case–control study.

Incorporating a Spinach and Mushroom Frittata into your diet can contribute to overall health and well-being, offering a delicious and nutrient-dense option for any meal of the day.

Other Healthy Spinach And Mushroom Recipes

1. Baked Eggs With Mushrooms And Spinach

Enjoy a wholesome breakfast with Baked Eggs featuring flavorful mushrooms and nutritious spinach. This simple yet satisfying dish is perfect for a leisurely morning or a quick and nutritious meal any time of the day.

Baked Eggs With Mushrooms and Spinach Recipe

2. Mushroom Spinach Omelette

A Mushroom Spinach Omelette is a quick, nutritious, and delicious breakfast option. Packed with protein, vitamins, and minerals, it’s a flavorful way to start your day right.

Mushroom Spinach Omelette Recipe For Weight Loss

3. Mushroom Risotto

Mushroom risotto is a classic Italian dish loved for its creamy texture and rich umami flavor. Made with Arborio rice, mushrooms, broth, and a touch of Parmesan cheese, it’s a comforting and satisfying meal perfect for any occasion.

Easy Creamy Mushroom Risotto: A Delicious 30-Minute Meal

4. Spinach Pulao

Spinach Pulao is a flavorful and nutritious rice dish infused with the goodness of spinach. This aromatic delicacy offers a delightful blend of spices and vegetables, making it a wholesome meal on its own or a perfect accompaniment to any main course.

Spinach Pulao recipe

Frequently Asked Questions 

Are Spinach And Mushrooms Nutritious?

Yes, spinach is rich in vitamins and minerals, while mushrooms offer antioxidants and essential nutrients like B vitamins and selenium.

How Do I Store Spinach And Mushrooms?

Store spinach in a plastic bag in the fridge, and mushrooms in a paper bag or their original packaging, both for up to a week.

How Do I Store Leftover Spinach And Mushroom Dish? 

Store it in an airtight container in the refrigerator for up to 3 days. Reheat before serving.

What Dishes Can I Make With Spinach And Mushrooms?

Enjoy them in salads, omelets, stir-fries, pasta dishes, quiches, and soups for a delicious and nutritious boost to your meals.

Contact Us Today

Get in touch with our expert team at Fitelo to kick-start your transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable and healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!

Disclaimer

This recipe was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Therefore, before starting, always seek advice from a doctor/dietitian if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long, happy life.