This spinach and mushroom frittata is a fantastic healthy budget meal, perfect for a quick breakfast, lunch, or light dinner. You can create a satisfying and nutritious dish without spending a lot, making it an excellent choice for smart eating.
Key Ingredients & Substitutions:
- Eggs: The star! You can use egg whites for a lighter option.
- Spinach: Fresh or frozen (thawed and squeezed dry) works well.
- Mushrooms: Any type you prefer, like cremini or white button.
- Onion & Garlic: Essential for flavor; you can use garlic powder and onion powder in a pinch.
- Cheese: Feta or Parmesan adds a lovely salty kick, or skip it for dairy-free.
Ingredients:
- 6 large eggs
- 1/4 cup milk (any kind)
- 1 tablespoon olive oil
- 1/2 yellow onion, chopped
- 8 ounces fresh mushrooms, sliced
- 5 ounces fresh spinach
- 1 clove garlic, minced
- 1/4 cup crumbled feta cheese (optional)
- Salt and black pepper to taste
How Much Time Will You Need?
- Total Time: 25 minutes
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Servings: 4
- Tools Needed: Oven-safe skillet (10-inch recommended), mixing bowl, whisk
Step-by-Step Instructions:
1. Preheat and Prepare
Preheat your oven to 375°F (190°C). Lightly grease a 10-inch oven-safe skillet with a little olive oil.
2. Sauté the Aromatics
Heat the olive oil in your skillet over medium heat. Add the chopped onion and cook until softened, about 3-4 minutes. Stir in the sliced mushrooms and cook until they release their liquid and start to brown, about 5-7 minutes.
3. Wilt the Spinach
Add the minced garlic to the skillet and cook for 1 minute until fragrant. Stir in the fresh spinach, a handful at a time, allowing it to wilt down before adding more. Cook until all the spinach is wilted and any excess liquid has evaporated.
4. Whisk the Eggs
In a medium bowl, whisk together the eggs, milk, salt, and pepper until well combined. If using, stir in the crumbled feta cheese.
5. Combine and Cook
Pour the egg mixture evenly over the vegetables in the skillet. Cook on the stovetop for 2-3 minutes, without stirring, until the edges start to set.
6. Bake to Perfection
Carefully transfer the skillet to the preheated oven. Bake for 10-12 minutes, or until the frittata is set and lightly golden brown on top. A knife inserted into the center should come out clean.
7. Rest and Serve
Remove the frittata from the oven and let it rest for a few minutes before slicing. You can serve it warm or at room temperature as a delicious healthy budget meal.
Variation Ideas:
- Add diced bell peppers or zucchini for more vegetables.
- Stir in herbs like fresh parsley or chives for extra flavor.
- Top with a sprinkle of red pepper flakes for a little heat.
- Experiment with different cheeses, like goat cheese or cheddar.
Storage Instructions:
Store leftover frittata in an airtight container in the refrigerator for up to 3-4 days. You can reheat individual slices in the microwave for 1-2 minutes, or in a toaster oven until warmed through. This makes for easy healthy budget meal prep.
Frequently Asked Questions (FAQ):
Q: Can I use frozen spinach instead of fresh?
A: Yes, absolutely! Just be sure to thaw it and squeeze out all the excess water before adding it to the skillet.
Q: What kind of skillet do I need?
A: An oven-safe skillet, such as cast iron or a stainless steel pan with an oven-safe handle, is essential for this recipe.
Q: Can I make this frittata ahead of time?
A: Yes, you can bake it completely and store it. It tastes great served cold or reheated, making it a fantastic healthy budget meal for meal prep.
Q: How do I know when the frittata is cooked through?
A: The center should be set and firm to the touch, and a knife inserted into the middle should come out clean.
Q: Is this recipe good for dietary restrictions?
A: It’s naturally gluten-free. For dairy-free, simply omit the milk and cheese, or use a plant-based milk alternative.
Q: Why do my frittatas sometimes stick to the pan?
A: Ensure your skillet is well-greased before adding the egg mixture. Using a non-stick oven-safe pan can also help prevent sticking.
