Some mornings call for something light but satisfying — something that feels like brunch at a cozy café, even if you’re still in your pajamas. That’s exactly how this Spinach Mushroom Egg White Frittata came to life in my kitchen.
I’ve always been a “savory breakfast” person, and this recipe is my go-to when I want something wholesome, high in protein, and full of flavor — without feeling heavy. Whether you’re meal-prepping for the week or whipping up breakfast for a slow Sunday morning, this frittata checks all the boxes.
Why You’ll Love This Spinach Mushroom Egg White Frittata
It’s easy, healthy, and tastes downright amazing. Made with sautéed mushrooms, wilted spinach, and fluffy egg whites, it’s the kind of dish that proves healthy eating doesn’t mean boring.
Here’s what makes it so good:
- Low-carb and protein-packed: A perfect balance for clean eating mornings.
- Quick to make: From stovetop to oven in under 30 minutes.
- Versatile: Enjoy it warm, room temperature, or chilled.
- Meal-prep friendly: Keeps beautifully for weekday breakfasts or lunches.
If you’ve been searching for egg white recipes that actually taste indulgent, you’ve found your match.
Ingredients You’ll Need
Simple ingredients, big flavor — that’s my mantra. Here’s what goes into this mushroom frittata:
- 8 large egg whites (or 1 cup liquid egg whites)
- 1 cup fresh spinach, roughly chopped
- 1 cup mushrooms, sliced (I love cremini or button)
- ¼ cup onion, finely chopped
- ¼ cup crumbled feta cheese (optional but so good)
- 1 tablespoon olive oil or avocado oil
- 1 small clove garlic, minced
- Salt and pepper, to taste
- Red chili flakes (optional, for a little kick)
How To Make A Frittata With Mushrooms and Spinach
This egg white breakfast comes together easily — a few simple steps and you’ve got a restaurant-style meal.
1. Sauté the Veggies
Heat olive oil in a non-stick skillet over medium heat.
Add onions and cook for 2–3 minutes until fragrant. Toss in the mushrooms and cook until they release their liquid and turn golden brown.
Add garlic and spinach, and cook just until the spinach wilts. Season lightly with salt and pepper.
2. Add the Egg Whites
Pour in the egg whites evenly over the vegetables. Tilt the pan so everything spreads nicely. Cook on medium-low heat for 2–3 minutes, until the edges start to set.
If you’re adding feta (highly recommend!), sprinkle it on top now.
3. Finish in the Oven
Transfer the skillet to a preheated oven (375°F / 190°C). Bake for 8–10 minutes, or until the center is just set.
No oven-safe skillet? No problem. Simply cover the pan with a lid and cook on low until set.
4. Slice and Serve
Let it cool for a minute or two, then slice it up like pizza wedges. Serve it warm with avocado slices, a drizzle of hot sauce, or a side of mixed greens.
Recipe Tips & Variations
Want to put your own spin on this spinach frittata? Here are a few ideas I’ve tested and loved:
- Add more protein: Mix in diced chicken or turkey for a chicken mushroom frittata twist.
- Go cheesy: Swap feta for goat cheese, mozzarella, or even a sprinkle of Parmesan.
- Add color: Bell peppers or cherry tomatoes add brightness and flavor.
- Make it spicier: Add jalapeños or chili flakes for an extra morning wake-up.
- Meal prep it: Slice the frittata into squares, pack them in containers, and you’ve got healthy frittata breakfasts ready for the week.
Why Egg Whites?
Egg whites don’t get enough love. They’re light, low in calories, and a great source of protein. I love using them when I want a clean eating breakfast that keeps me full without weighing me down.
But don’t worry — this isn’t one of those bland “diet” recipes. The mushrooms bring umami, the spinach adds freshness, and the feta gives a salty tang that ties it all together.
Serving Ideas
This frittata is a team player — it goes with almost anything.
- Pair with whole-grain toast and a little butter for a cozy weekend breakfast.
- Serve with roasted veggies for a light lunch.
- Enjoy with a fresh fruit salad for something sweet and refreshing.
And if you’re in a rush? Just grab a slice and eat it cold on your way out the door. It still tastes great.
Storing & Reheating
Got leftovers? Lucky you.
- Store: Keep slices in an airtight container in the fridge for up to 4 days.
- Reheat: Warm in the microwave for 30–45 seconds or in a toaster oven until heated through.
- Freeze: You can even freeze individual slices for up to a month — just thaw overnight in the fridge.
Spinach Mushroom Egg White Frittata
Ingredients
Method
- Chop the spinach, slice the mushrooms, and dice the onion. Mince the garlic and crumble the feta if using. Preheat your oven to 375°F (190°C).
- Heat olive oil in a non-stick oven-safe skillet over medium heat. Add onion and cook for 2–3 minutes until soft. Add mushrooms and cook until browned and tender. Stir in garlic and spinach. Cook until the spinach wilts, about 1–2 minutes.
- Pour the egg whites evenly over the sautéed vegetables. Season with salt, pepper, and chili flakes if desired. Swirl the pan slightly so everything spreads out evenly. Sprinkle feta on top if using.
- Transfer the skillet to your preheated oven and bake for 8–10 minutes, until the egg whites are set and the top is slightly golden. If you don’t have an oven-safe pan, cover the skillet with a lid and cook on low until firm.
- Let the frittata cool for a couple of minutes before slicing. Serve warm or at room temperature.
Notes
- Use a non-stick skillet for the best results — it helps the frittata release easily.
- You can swap feta for goat cheese, mozzarella, or even cheddar.
- Want to make it heartier? Add diced chicken or turkey.
- Keeps well in the fridge for 3–4 days — perfect for meal prep.
- Enjoy it hot, cold, or at room temperature.
Frequently Asked Questions
1. Can I use whole eggs instead of egg whites?
Absolutely! Just use 6 large eggs instead of 8 egg whites. It’ll make the frittata richer and creamier.
2. Can I make this ahead of time?
Yes — it’s perfect for meal prep. Bake, cool, and store in the fridge. Reheat slices as needed.
3. What’s the best pan to use for frittatas?
A non-stick, oven-safe skillet (8–10 inches) works best. If you don’t have one, cook it on the stove with a lid until the center sets.
4. Is this recipe low-carb?
Yes! This low carb mushroom spinach frittata is naturally low in carbs and high in protein, making it ideal for a balanced breakfast.
5. Can I skip the cheese?
Of course. It’ll still be delicious — just add a pinch of extra salt for balance.
