Egg Frittata With Tomato, Onion, Mushroom, & Spinach

Enjoy a light yet satisfying meal with this fluffy egg frittata packed with fresh tomatoes, onions, mushrooms, and spinach. Bursting with color, flavor, and nutrients, this protein-rich dish makes a perfect breakfast, brunch, or quick dinner. It’s a wholesome and delicious way to add more vegetables to your day.

Ingredients

• 8 Large Eggs
• 1 Cup Fresh Spinach Leaves, Chopped
• 1 Cup Mushrooms, Sliced
• 1 Small Tomato, Diced
• ¼ Tsp Black Pepper
• ¼ Cup Shredded Low-fat Cheddar Or Feta
• ¼ Cup Skim Milk ( Or Almond Milk)
• ½ Small Onion, Finely Chopped
• 2 Tsp Olive Oil (Divided)
• ¼ Tsp Garlic Powder (Optional)
• ½ Tsp Salt

Directions

1. Preheat & Sauté Veggies:Preheat The Oven To 350°f (175°c) If You Plan To Finish The Frittata In The Oven (Alternatively, It Can Be Cooked Fully On Stovetop If You Have A Lid). In An Oven-safe Non-stick Skillet (About 8–9 Inches Diameter), Heat 2 Tsp Of Olive Oil Over Medium Heat. Add The Chopped Onion And Cook 2 Minutes Until Starting To Soften. Add The Sliced Mushrooms And Cook Until They Release Moisture And Begin To Brown (About 3–4 Minutes). Then Add The Diced Tomato And Spinach. Cook For Another 1–2 Minutes, Stirring, Until The Spinach Wilts.
2. Season & Add Egg:In A Bowl, Whisk The 8 Eggs With ¼ Cup Of Milk, Salt, Pepper, And Garlic Powder (If Using). Pour The Egg Mixture Into The Skillet Over The Sautéed Vegetables. Stir Gently To Distribute The Veggies Evenly. If Using Cheese, Sprinkle It On Top Now.
3. Cook Frittata:Let The Frittata Cook On The Stovetop Undisturbed For About 2–3 Minutes On Medium-low Heat, Until The Edges Start To Set. Then Transfer The Skillet To The Preheated Oven And Bake For About 5–7 Minutes, Until The Eggs Are Fully Set In The Center. (If You Prefer To Avoid The Oven, Cover The Skillet With A Lid And Cook On Low Until The Top Is Set, Another ~5 Minutes.)
4. Serve:Remove From Heat And Let It Cool For A Minute. Cut The Frittata Into 4 Wedges. Serve Warm. Each Serving (2 Eggs Worth) Provides A High-protein, Low-carb Breakfast Portion. The Mix Of Non-starchy Vegetables (Tomato, Onion, Mushroom, Spinach) Adds Fiber And Volume With Minimal Carbs, Which Is Excellent For Blood Sugar Control . You Can Serve This With A Slice Of Whole-Grain
5. Toast If Desired, But It’s Filling On Its Own. Leftovers Can Be Refrigerated And Reheated.