Low Calorie Spinach and Mushroom Breakfast Frittata

Name: Low Calorie Spinach and Mushroom Breakfast Frittata
Prep time: 10 min
Cook time: 22 min
Total time: 32 min
Yield: 6 servings
Ingredients: 4 large whole eggs; 4 large egg whites (from carton or fresh eggs); 200 g cremini mushrooms (sliced); 120 g baby spinach (fresh, roughly chopped); 1 small red onion (finely diced); 2 cloves garlic (minced); 60 g reduced-fat feta cheese (crumbled); 2 tbsp low-fat milk (or unsweetened oat milk); 1 tsp smoked paprika; 0.5 tsp dried thyme; 0.25 tsp black pepper (freshly ground); 0.25 tsp sea salt; 1 tsp olive oil (for the pan); 1 tbsp fresh chives (chopped, to garnish)

High ProteinKetoGluten-FreeMeal PrepNut-Free

Prep Time10 min

Cook Time22 min

Servings6

Calories148 kcal

Health Score6/10

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Some mornings call for something more than a handful of granola or a sad slice of toast. This low calorie spinach and mushroom breakfast frittata is the kind of recipe that makes you feel genuinely good about what you are eating, without spending an hour in the kitchen or washing a mountain of dishes. It comes together in about 30 minutes, uses one oven-safe skillet, and delivers a breakfast that keeps you full and energised well into the afternoon.

The secret to keeping calories low here is a simple but clever swap: using a combination of whole eggs and egg whites rather than a full-egg frittata. Whole eggs bring richness, healthy fats, and fat-soluble vitamins, while extra egg whites push the protein content significantly higher without adding much fat. Each serving lands at around 148 calories with 18 grams of protein, which is genuinely impressive for a breakfast dish. The fibre comes from the generous amount of baby spinach and cremini mushrooms, both of which shrink down beautifully as they cook, making it easy to pack a huge volume of vegetables into every single slice. A small amount of reduced-fat feta cheese adds a salty, creamy punch that makes the whole thing feel indulgent even though it is anything but.

Cremini mushrooms are a great choice for this frittata because they have a slightly deeper, earthier flavour than standard white button mushrooms, and they hold their texture well after cooking. If you can find them, baby bella mushrooms work just as well. The spinach is added right at the end of the sauté phase so it just wilts into the mixture rather than overcooking into a soggy mess. Fresh garlic and a pinch of smoked paprika lift the whole dish, giving it a subtle warmth that makes it feel like something you would happily order at a good café. Red onion adds a gentle sweetness and a little extra fibre, and it caramelises slightly in the pan, which adds real depth of flavour.

This frittata is also a brilliant meal prep option. You can make the full recipe on a Sunday, slice it into wedges, and refrigerate portions for the week ahead. It reheats beautifully in a few minutes, making it one of those rare breakfast recipes that actually gets easier the more often you make it. Serve it with a side of sliced avocado or some fresh cherry tomatoes for a complete, colourful plate. It is naturally gluten-free, keto-friendly, and high in protein, making it a solid choice for a wide range of eating plans. Once you try this version, it is hard to go back to a plain egg scramble.

Ingredients

Serves:6

4 large whole eggs
4 large egg whites (from carton or fresh eggs)
200 g cremini mushrooms (sliced)
120 g baby spinach (fresh, roughly chopped)
1 small red onion (finely diced)
2 cloves garlic (minced)
60 g reduced-fat feta cheese (crumbled)
2 tbsp low-fat milk (or unsweetened oat milk)
1 tsp smoked paprika
0.5 tsp dried thyme
0.3 tsp black pepper (freshly ground)
0.3 tsp sea salt
1 tsp olive oil (for the pan)
1 tbsp fresh chives (chopped, to garnish)

Instructions

1
Preheat your oven grill (broiler) to 200C (400F) on a medium-high setting. Place a 22-24cm oven-safe non-stick skillet on the hob over a medium heat and add the olive oil.
Make sure your skillet handle is oven-safe before placing it under the grill. Cast iron or stainless steel works best.
2
Add the diced red onion to the pan and cook for 3 minutes, stirring occasionally, until it softens and just starts to turn translucent.
3
Add the sliced cremini mushrooms to the pan. Spread them out in a single layer and cook for 4 to 5 minutes without stirring too much, letting them release their moisture and start to brown at the edges.
Avoid crowding the mushrooms or they will steam rather than brown. A golden edge on each slice adds great flavour.
4
Stir in the minced garlic, smoked paprika, dried thyme, salt, and black pepper. Cook for 1 minute until the garlic is fragrant.
5
Add the chopped baby spinach in two or three batches, stirring gently between each addition. Cook for 1 to 2 minutes until the spinach has fully wilted. Use a spoon to press out any excess liquid that collects in the pan.
Removing excess liquid is key to avoiding a soggy frittata. Tilt the pan slightly and press the vegetables with a spatula to encourage draining.
6
In a bowl, whisk together the whole eggs, egg whites, and low-fat milk until fully combined and slightly frothy. Pour the egg mixture evenly over the vegetables in the pan.
7
Scatter the crumbled feta cheese evenly over the top of the egg mixture. Cook on the hob over a medium-low heat for 4 to 5 minutes without stirring, until the edges are set but the centre still looks slightly wobbly.
Do not rush this step. Let the bottom set gently on the hob before transferring to the grill for a fluffy result.
8
Transfer the skillet to the oven under the preheated grill. Cook for 4 to 5 minutes until the top is golden, puffed, and fully set when you give the pan a gentle shake.
Keep a close eye on it under the grill as it can brown quickly in the final minute.
9
Remove from the oven and allow the frittata to cool in the pan for 3 minutes before slicing. Scatter fresh chives over the top and cut into 6 wedges to serve.

Nutrition per serving

148kcal

Calories

18g

Protein

Carbs

Fat

1.5g

Fibre

Sugar

310mg

Sodium

Pro Tips

✓
Use a silicone spatula to loosen the edges of the frittata from the pan before slicing for cleaner portions.
✓
Let the mushrooms get properly golden before adding other ingredients. This small step makes a big difference to the overall depth of flavour.
✓
Pressing out excess liquid from the cooked spinach and mushrooms before adding the eggs is the single most important step for a firm, non-watery frittata.
✓
If you do not have a grill-safe skillet, you can finish the frittata in a preheated oven at 180C for 8 to 10 minutes instead.
✓
For extra protein with minimal extra calories, swap one of the whole eggs for two additional egg whites.

Frequently Asked Questions

How many calories are in this spinach and mushroom breakfast frittata?↓

Each serving comes in at approximately 148 calories, with 18g of protein and just 4g of fat. This makes it one of the most satisfying low calorie breakfast options you can make at home.

Can I make this frittata the night before?↓

Yes, absolutely. Cook the full frittata, allow it to cool completely, then cover it and refrigerate it overnight. In the morning, slice it and reheat individual portions in a microwave for 60 to 90 seconds, or in a dry pan over a low heat for a couple of minutes.

What mushrooms work best for a breakfast frittata?↓

Cremini or baby bella mushrooms give the best flavour and texture because they hold their shape well after cooking. Shiitake mushrooms are also a great choice for a deeper, earthier taste. Plain white button mushrooms work fine too if that is what you have.

Is this frittata suitable for a keto diet?↓

Yes. Each serving contains around 4g of carbohydrates, which fits comfortably within most keto and low-carb eating plans. The combination of eggs, feta, and vegetables is naturally low in carbs.

Can I use frozen spinach instead of fresh?↓

You can, but you need to thaw it completely first and then squeeze out as much water as possible using a clean tea towel or paper towels. Frozen spinach holds a lot of moisture and will make the frittata watery if it is not dried properly before adding.

Why does my frittata come out rubbery?↓

Rubbery frittata usually comes from cooking at too high a temperature or for too long. Keep the hob heat at medium-low and only finish it under the grill or in the oven briefly. Whisking the eggs well and adding a splash of milk also helps create a lighter, more tender texture.

Variations

•
Turkey Chorizo and Spinach Frittata
Add 80g of sliced turkey chorizo to the pan before the onion and cook it for 2 minutes until lightly browned. Proceed with the rest of the recipe as written for a smoky, slightly spicy version that still stays under 200 calories per serving.
•
Sun-Dried Tomato and Goat Cheese Frittata
Replace the feta with 50g of crumbled low-fat goat cheese and add 40g of chopped sun-dried tomatoes (drained from oil) with the garlic. This version has a lovely Mediterranean tang and works brilliantly with fresh basil scattered over the top.
•
Dairy-Free Frittata
Omit the feta cheese and the milk entirely, or substitute with a tablespoon of unsweetened almond milk and a handful of nutritional yeast for a cheesy flavour without dairy. This version is fully dairy-free and still tastes great.
•
Extra Veggie Boost
Add half a diced red bell pepper and a handful of cherry tomatoes cut in half along with the mushrooms for extra colour, vitamins, and fibre. This version is especially vibrant and adds around 1g of additional fibre per serving.

Substitutions

•
Cremini mushrooms → Shiitake or white button mushrooms (Shiitake gives a deeper, umami-rich flavour. White button mushrooms are milder but work well. Slice all varieties to a similar thickness for even cooking.)
•
Reduced-fat feta cheese → Reduced-fat goat cheese or part-skim ricotta (Goat cheese gives a creamier, tangier result. Ricotta adds a mild, custardy quality. Both keep the calorie count comparable to the original.)
•
Baby spinach → Kale, Swiss chard, or frozen spinach (thawed and drained) (Kale and chard need an extra 2 minutes of sauté time to soften properly. Frozen spinach must be thoroughly squeezed dry before adding to the pan.)
•
Low-fat milk → Unsweetened oat milk or unsweetened almond milk (Either plant milk creates a similarly light texture in the eggs. Use the same quantity and the recipe behaves identically.)
•
Egg whites (from fresh eggs) → Liquid egg whites from a carton (Carton egg whites are convenient and work exactly the same in this recipe. Use approximately 120ml of liquid egg whites to replace 4 egg whites.)

🧊 Storage

Allow the frittata to cool completely before storing. Wrap the skillet tightly with cling film or transfer slices to an airtight container. Refrigerate for up to 4 days. To freeze, wrap individual wedges in cling film and place in a freezer bag for up to 2 months. Thaw overnight in the fridge before reheating.

📅 Make Ahead

This frittata is an excellent meal prep recipe. Make a full batch on the weekend and store individual slices in the fridge for quick weekday breakfasts. The flavour actually improves slightly after a day in the fridge as the spices and vegetables meld together. Reheat slices in a microwave on high for 60 to 90 seconds, or warm them in a non-stick pan over a low heat for 2 to 3 minutes.