Individual Spinach Mushroom Frittatas

Individual Mushroom and spinach frittatas on a plate with strawberries.

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!

Cooking mushrooms in a skillet.

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.

Sauteing spinach and shallots.

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.

Combining eggs in a bowl.

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

Newsletter Signup
Join our community of food lovers!

Get my latest recipes, helpful kitchen tips and more good things each week in your inbox.

Assembling the mushroom and spinach muffin cups.

Scoop some of the spinach mixture into the egg cups.

Filling the muffin tins with egg and vegetable mixture.

Top with a sprinkle of cheese and bake.

Baked Mushroom Spinach Frittatas in a muffin tin.

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!

Serving the mushroom and spinach egg bakes on a platter.

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…

Cutting into the individual frittatas.

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

Tried this recipe? Leave a rating and review.

Your comments and shares are invaluable to me and the thousands of readers who use this site daily. If you've made the recipe, leave a star rating and review. We want to hear how you liked it.

We'd love it if you shared the recipe with your friends on social media!

Individual mushroom spinach frittatas.
Print Pin
4.67 from 6 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.
Author: Lisa Lotts
Course Breakfast
Cuisine American
Keyword eggs
Dietary Restrictions Gluten-Free, Vegetarian
Prep Time 20 minutes
Cook Time 25 minutes
Total Time 45 minutes
Servings 12

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
  • ½ teaspoon black pepper freshly cracked
  • ½ teaspoon red pepper flakes (optional)
  • 1 dozen eggs
  • cups part skim shredded mozzarella
  • 4 tablespoons grated parmesan cheese

DIRECTIONS:

  • 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 ½ 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.

NOTES:

Leftovers keep for 3-5 days when refrigerated or you can freeze them for up to two months.

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

Pin it for later!

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

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating




This site uses Akismet to reduce spam. Learn how your comment data is processed.

13 Comments

  1. 5 stars
    Hello, I made these and they came out of the oven beautifully and very puffy, but they sunk after resting They were very tasty, but did I do something wrong to make them lose structure? I did make them from fresh eggs in a carton because the stores were out of fresh eggs. Do you think that could have been the problem?

    1. You didn’t do anything wrong, the eggs puff when baking, but the air bubbles that give the frittatas lift when baking, don’t last, because the structure of the egg isn’t as solid (though it could be if you whipped the whites separately and gradually folded it back into the yolks — kind of soufflé like.

  2. Pat Stoddard says:

    5 stars
    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.

    1. Glad you and your company enjoyed them, Pat.

  3. 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.

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