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The first time I ate a frittata was at my sister’s home in California, she made them for brunch one morning and they were fabulous.egg fritata 312

Since then I’ve been thinking of so many different variations of making frittatas, but my all time favorite combo is spinach and mushrooms topped with cheddar.  OMG, I’ve already been thinking about my next variation.    egg fritata 226

For my version of frittata, I used some egg whites to make them slightly healthier, however I definitely loaded up on cheese because I simply love it.egg fritata 231

And I also cooked the veggies in a cast-iron skillet followed by baking/broiling the eggs in the oven.  I highly recommend using a cast-iron skillet which really enhances the flavors of the veggies.egg fritata 250

This dish is so high in protein since it consists of eggs, cheese, and veggies.  Just one serving of frittata kept me full for the next 6 to 7 hours.  It’s no wonder people who are on a high protein diet loose weight so fast.  I’ve put the Atkins Diet to the test and IT DOES WORK, but it certainly has side effects which I’ll save for another post.egg fritata 311

Lastly, I added a 21 blend Organic No-Salt Seasoning that I purchased from Costco, or you can purchase from Amazon.  If you don’t have this particular seasoning, you can just add any seasoning blend you have on hand. 

Enjoy!egg fritata 264

NUTRITION: Eggs are a good source of Protein and Vitamin D. The yolks do contain a lot of cholesterol, however the yolk contains tons of nutrients that are good for you.  Egg Whites are a good source of protein without the added fat and cholesterol.  Spinach is loaded with tons of nutrients. It is rich in Vitamins A, C, and K, and is an excellent source of Iron and Folic Acid. Spinach also contains small amounts of Omega 3 fatty acids.  Mushrooms are a very good source of Vitamin B6 and Protein.  Although high in fat, cheese is a good source of Calcium and Protein.

INGREDIENTS (makes 4 comfortable servings using a 10″ cast-iron skillet):

  • Extra Virgin Olive Oil – 1 tbsp
  • Crushed Red Pepper – 3/4 tsp  (use less if you can’t handle heat)
  • Garlic – 2 cloves  (chopped)
  • Onion – 1 small  (chopped)
  • Baby Portabello Mushrooms – 8 mushrooms  (chopped)
  • Spinach – 6 ounces (or 4 handfuls)  (chopped)
  • Organic Eggs – 5
  • Organic Egg Whites – 3
  • Milk 2% Reduced-Fat – 1/4 cup
  • Black Pepper – 1/2 tsp
  • Kirkland Organic No-Salt Seasoning – 1 tsp
  • salt – season every major ingredient as you go along
  • Cheddar Cheese Medium – 1 cup  (freshly grated)

1. Start by chopping the garlic, onion, and mushrooms. 
2. Heat a cast-iron skillet on medium heat, once hot, add EVOO.  Carefully swirl the skillet around so the oil coats all sides of the skillet.egg fritata 565
3. Add crushed red pepper and wait to hear a sizzle.egg fritata 567
4. Add the garlic and onion.  Stir and sauté for just 1 minute.  The heat of the cast-iron skillet will quickly turn the onions golden. 
5. After a minute, this is what you should have.egg fritata 571
6. Add the mushrooms and season with salt.  Sauté the mushrooms for 5 minutes.  Keep stirring in between.
7. Now preheat the oven at 350 degrees.egg fritata 584
8. While the mushrooms cook, wash and chop the spinach leaves. 
9. This is how the mushrooms should look.
10. Add the spinach leaves and season with salt.  Allow the spinach to cook for 5 minutes.
11. In the meantime combine the milk, eggs, and egg whites.  Season with salt, black pepper, and the no-salt seasoning blend.  Use a whisk and mix well.

12. This is what you have once the spinach wilts.  Stir to combine.  REDUCE THE HEAT TO LOW (dial #3).
13. Pour the egg mixture towards the sides of the pan.
14. Now push the veggies slightly towards the center making sure the edges and the bottom of the pan is covered with eggs.
15. Allow the eggs to cook for 5 minutes on low heat (dial #3).
16. In the meantime, grate some medium cheddar cheese, or whatever cheese you prefer.
17. Back to the eggs.  Top with cheese.
egg fritata 608egg fritata 610

18. Into the oven – I baked the frittata for 3 minutes and then broiled them for 4 minutes JUST MAKE SURE YOU WATCH THE EGGS CLOSELY ONCE YOU PUT THEM ON BROIL – THEY COULD BURN VERY EASILY.  egg fritata 611
19. End result.  Fluffy.  Allow the frittata to sit for a few minutes before slicing and serving.
20. So good, and it’ll keep you full for a good 6 hours with a cup of tea.egg fritata 285

TELL ME: Have you ever made frittata?  What veggies/meats do you use?  Do you use all yolks or do you incorporate egg whites? 

Hi, I'm Nisha!

I'm a foodie who is passionate about healthy-ish living and mindful eating. You'll find a bit of everything here. I use mostly organic real ingredients and incorporate seasonal produce in my cooking. I believe food is medicine. Join me on this soul-searching journey as I share my love for good food, and I hope I inspire you to eat better somewhere along the way.

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  1. Just made this and it turned out so good! I used kale instead of spinach and parmesan and goat cheese crumbles instead of cheddar because that's what I had in the fridge. Thanks for the recipe!

    1. Vicki, thanks for sharing your version.. I love your swaps. I love Kale with eggs too, so yummy. I'm not a fan of goat cheese unfortunately, but I love Parmesan. Glad it turned out well.

  2. The cholesterol contained in the eggs is essentially irrelevant. Almost all serum cholesterol is endogenous; i.e. manufactured by your body. Very little cholesterol from food makes its way into your system.

  3. @Christina – Yeah, I never made a frittata before this one either, but I really enjoyed it at my sister's. Oh, I didn't even know Williams Sonoma had frittata pans, not sure if I'd splurge on it because they come out beautifully in a cast-iron skillet. 🙂

  4. I have never made a frittata before, but I have lots of recipes saved for them. I've always wanted to get one of those WIlliams Sonoma frittata pans, but they are so expensive. I don't know why I never thought to make one in a cast iron skillet.

  5. What a fantastic recipe to lead us into the weekend! It will certainly be a hit with my guests. Thanks for sharing…-Shannon