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Garlic & Zest

Gourmet Cooking at Home!

Individual Spinach Mushroom Frittatas

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If you’re looking for a healthy, delicious, vegetarian breakfast option, here’s a good one.   Individual Spinach Mushroom Frittatas.  Aside from being super easy to make, the bonus is that they can be made ahead of time and frozen.  When you’re ready for breakfast, just pop them into the microwave to reheat.  Voila,  a 2-minute breakfast that’s good for you too!

 

They say if you start your day by making good food choices, it can lead to better choices the rest of the day.  It’s true.  For example, the days I go to the gym in the morning, I want to eat a healthier breakfast… which leads to a healthier lunch and so on.  I’ll even skip the cookies at 3 o’clock for an apple or low-fat cheese string cheese.

 

One good choice begets another…  And when you’ve got these mini frittatas already prepped, it’s hardly a choice at all.   For this frittata, saute the mushrooms until browned, then the onions.   When the onions are tender, add the spinach and heat just until it’s wilted.

 

Meanwhile, whisk the eggs with salt and pepper and ladle a few tablespoons into prepared muffin tins.

 

Scoop some of the spinach mixture into the egg cups.

 

Top with a sprinkle of cheese and bake.

 

The eggs are puffed and light.  To remove them from the pan, run a sharp knife around the edge — they’ll pop right out!

 

If you’re making them in advance, let the frittatas cool completely before storing.  They’ll last a few days in the fridge, but if  you want a longer storage, wrap each frittata individually and set them on a tray so they aren’t touching.  Transfer the tray to the freezer for at least two hours or until completely frozen, then transfer to a zip top freezer bag.  They’ll be ready when you are!

 

If you’re not making them for later — then dig in!  These Individual Spinach Mushroom Frittatas are savory and cheesy and wonderfully healthy — in fact, two frittatas only has 126 calories.   I can almost imagine myself in a bathing suit…

 

Also try these tasty Smoked Salmon Omelettes for a healthy, delicious breakfast.

 

Print Pin
4.5 from 4 votes

Spinach Mushroom Egg Cups

An easy delicious low-cal, low-carb, breakfast.  You can make a batch in advance and freeze them.  Just microwave for a healthy breakfast whenever you're in a hurry.
Course Breakfast
Cuisine American
Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes
Servings 12
Calories 63kcal

Ingredients

  • 8 ounces button or crimini mushrooms, sliced
  • 3 teaspoons olive oil , divided
  • 1 yellow onion , peeled, halved root to stem and thinly sliced into half moons
  • 4-5 cups fresh spinach
  • non-stick cooking spray
  • 1 teaspoon kosher salt
  • 1/2 teaspoon black pepper freshly cracked
  • 1/2 teaspoon red pepper flakes (optional)
  • 1 dozen eggs
  • 1 1/2 cups part skim shredded mozzarella
  • 4 tablespoons grated parmesan cheese

Instructions

  • Preheat oven to 350°
  • Heat a skillet over medium high heat.  When it's hot, spray with nonstick cooking spray and add the mushrooms.  Cook for about 5 minutes, stirring occasionally, until mushrooms give up their liquid and are tender and starting to brown.  Transfer mushrooms to a small bowl.
  • Heat 1 1/2 teaspoons of the olive oil in the skillet and add the sliced onions.  Cook for 5 minutes or until slightly softened and translucent.  Add the salt, pepper and red pepper flakes and stir.   Add the spinach to the onions and simmer with the lid on, stirring occasionally, until spinach wilts and onions are soft.  Add the mushrooms back to the pan and stir to combine.  
  • Crack the eggs into a large bowl and whisk until frothy.
  • Spray a standard muffin tin liberally with vegetable spray and set aside.
  • Add the mozzarella to the vegetables and stir to combine.  Ladle half of the eggs into the muffin tins, about 2-3 tablespoons per tin.  Divide the vegetable and cheese mixture between each of the muffin tins.  Ladle the remaining eggs over the vegetable mixture.  Top each muffin tin with a sprinkle of mozzarella and a teaspoon of parmesan.
  • Bake for 20-25 minutes, or until eggs are set.  Turn the oven to broil and cook for an additional 2-4 minutes to brown the tops of the egg cups.  Remove from oven and use a sharp knife to rim each muffin tin and loosen the egg cup.  Transfer to a serving platter, or if you're freezing for future use, wrap each egg cup individually in plastic wrap and store in a gallon sized freezer bag.  
  • To reheat in the microwave, fold a paper towel on a microwaveable plate and rest the frittata on top.  Microwave for 1 minute on 50% power.  Then microwave in 20 second bursts at full power, until heated through.  (usually 2-3 bursts).  In case you're wondering about the paper towel, it soaks up excess liquid from the mushrooms and spinach.

Nutrition

Calories: 63kcal | Carbohydrates: 2g | Protein: 4g | Fat: 3g | Saturated Fat: 1g | Cholesterol: 11mg | Sodium: 316mg | Potassium: 165mg | Vitamin A: 1020IU | Vitamin C: 3.5mg | Calcium: 143mg | Iron: 0.4mg

More Healthy Breakfasts:

Gluten-Free Blueberry Muffins
Gluten-Free Blueberry Muffins
Mango Berry Protein Smoothie
Farmer's Market Open-Faced Sandwich | Garlic + Zest
Farmer’s Market Open-Faced Sandwich

This simple recipe for Individual Spinach Mushroom Frittatas makes it easy to have a healthy, delicious breakfast every morning!

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Breakfast/Brunch11 Comments

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Comments

  1. Pat Stoddard says

    February 10, 2018 at 11:16 AM

    I made these because I was having overnight company but I couldn’t spend much time with them in the morning because I had to be at my volunteer job by 9am. Love, love, love tasty dishes that can be made ahead and frozen. It was a delicious breakfast with bacon and toast.

    Reply
    • Lisa says

      February 11, 2018 at 7:55 AM

      Glad you and your company enjoyed them, Pat.

      Reply
  2. Pamela @BrooklynFarmGirl says

    April 28, 2017 at 12:22 PM

    This is a great breakfast/brunch idea

    Reply
  3. Stephanie@ApplesforCJ says

    April 27, 2017 at 3:41 PM

    Yum..These look delicious Lisa and no need to freeze these cause they wouldn’t last that long in my fridge.

    Reply
    • Lisa says

      April 27, 2017 at 4:03 PM

      LOL! Then you’ll just have to make more!

      Reply
  4. Tara says

    April 27, 2017 at 2:42 PM

    Yum! Your photos look wonderful! I love that these can be frozen for later. So perfect for a quick and healthy breakfast before taking kids to school.

    Reply
    • Lisa says

      April 27, 2017 at 4:02 PM

      Egg-zactly!

      Reply
  5. Deanna says

    April 27, 2017 at 2:31 PM

    I love mushrooms!!! YUM!!!!!!!

    Reply
    • Lisa says

      April 27, 2017 at 4:02 PM

      Me too!

      Reply
  6. Mindy Fewless says

    April 27, 2017 at 2:16 PM

    Love this!! I’m always looking for a quick breakfast I can grab and go!

    Reply
  7. Deepika says

    April 27, 2017 at 1:56 PM

    These look so perfect and delicious to start the day. Love the pictures too.

    Reply

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Meet Lisa

Lisa

Calling all cooks! You don’t have to be a gourmet chef to get a delicious, healthy meal on the table! At Garlic & Zest, I’ll show you how to make hundreds of seasonal, fresh recipes and indulgent comfort foods with easy step-by-step instructions and photos to help you master the dish.

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