Low Calorie Spinach and Mushroom Frittata Recipe
If you have been hunting for a breakfast that actually fills you up without weighing you down, this low calorie spinach and mushroom frittata recipe is exactly what your mornings need. It is the kind of dish that looks impressive on the table but takes almost no effort to pull together. One pan, a handful of wholesome ingredients, and about 30 minutes stand between you and a genuinely satisfying, protein-rich breakfast that clocks in at under 160 calories per serving.
What makes this frittata healthier than most versions you will find out there? A few smart swaps, really. Instead of loading the egg base with heavy cream or full-fat cheese, this recipe uses a combination of whole eggs and egg whites. That ratio gives you all the richness and structure you want from a frittata, while significantly boosting the protein content and keeping the fat in check. A small amount of low-fat feta crumbled on top adds a salty, tangy hit of flavour without piling on the calories. Nutritional yeast works quietly in the background, delivering a subtle savoury depth that feels like cheese without actually being any extra cheese at all. It also brings a handy dose of B vitamins to the party, which is always a bonus first thing in the morning.
The vegetables are where this recipe really earns its healthy breakfast credentials. Baby spinach wilts beautifully into the egg mixture, adding iron, folate and a gorgeous flecked green colour. Chestnut mushrooms are the real star here though. They are meaty, deeply savoury, and absolutely brilliant at soaking up the garlic and olive oil they are cooked in. Mushrooms are naturally low in calories but surprisingly filling, thanks to their high water content and fibre. Together with the spinach, they push the fibre content of this frittata well above what a standard egg dish would offer. Red onion adds a gentle sweetness and a tiny pop of colour, plus a good hit of antioxidants that most people forget are hiding in those thin purple layers.
Making this recipe is genuinely straightforward, even on a hectic weekday morning. You start everything on the hob in an oven-safe non-stick pan, build the flavour base with the vegetables, pour over the egg mixture, and then finish it under the grill for a few minutes until the top is just set and lightly golden. No flipping required. No stress. The frittata slides out cleanly, holds its shape when sliced, and reheats beautifully if you want to make it ahead for the week. Serve it warm with a simple rocket salad, tuck a slice into a wholegrain wrap for a high-protein breakfast on the go, or eat it straight from the pan because honestly, sometimes that is the best way.
Ingredients
- 4 large whole eggs (free-range if possible)
- 4 large egg whites (from fresh eggs or carton)
- 200 g chestnut mushrooms (thinly sliced)
- 90 g baby spinach (fresh, washed)
- 1 small red onion (finely diced)
- 2 cloves garlic (minced)
- 1 tbsp extra virgin olive oil
- 2 tbsp nutritional yeast (adds savoury depth and B vitamins)
- 50 g low-fat feta cheese (crumbled)
- 1 tsp dried oregano
- 0.5 tsp smoked paprika
- 0.3 tsp black pepper (freshly ground)
- 0.3 tsp fine sea salt (adjust to taste)
- 2 tbsp unsweetened oat milk (or any low-fat plant milk)
- 1 small handful fresh chives (finely chopped, to garnish)
Instructions
- 1
Preheat your grill to medium-high. Place a 24cm oven-safe non-stick frying pan over a medium heat and add the olive oil.
Make sure your pan is truly oven-safe before it goes under the grill. Cast iron and stainless steel work brilliantly here.
- 2
Add the diced red onion to the pan and cook for 3 minutes, stirring occasionally, until softened and just starting to turn translucent.
- 3
Add the minced garlic and sliced mushrooms. Cook for 5 to 6 minutes over medium-high heat, stirring occasionally, until the mushrooms have released their moisture and are lightly golden at the edges.
Do not overcrowd the pan. If the mushrooms are steaming rather than browning, turn the heat up slightly.
- 4
Add the baby spinach in two batches, turning it through the mushroom mixture until fully wilted. This takes about 2 minutes. Remove the pan from the heat briefly and drain off any excess liquid using a spoon.
Getting rid of excess moisture from the spinach stops the frittata from becoming watery in the middle.
- 5
In a mixing bowl, whisk together the whole eggs, egg whites, oat milk, nutritional yeast, oregano, smoked paprika, salt and pepper until well combined and slightly frothy.
- 6
Return the pan to a medium-low heat. Spread the vegetable mixture evenly across the base of the pan, then pour the egg mixture over the top. Gently shake the pan to settle the eggs around the vegetables.
- 7
Scatter the crumbled low-fat feta evenly over the surface. Cook on the hob without stirring for 5 to 6 minutes, until the edges are set but the centre still has a slight wobble.
Keep the heat on medium-low. Too high and the base will brown before the eggs have a chance to set.
- 8
Transfer the pan to the grill and cook for 3 to 4 minutes until the top is set, lightly golden and puffed at the edges. Watch it closely as grills vary in intensity.
- 9
Remove from the grill and allow to rest in the pan for 2 minutes. Run a silicone spatula gently around the edges, then slide the frittata onto a board or plate. Scatter with fresh chives, slice into 6 wedges and serve.
Resting the frittata for a couple of minutes before slicing helps it hold its shape cleanly.
Nutrition per serving
155kcal
Calories
14g
Protein
5g
Carbs
8g
Fat
2g
Fibre
2g
Sugar
310mg
Sodium
Pro Tips
- ✓
Use a 24cm non-stick pan for the best thickness. A pan that is too large will give you a thin, overcooked frittata.
- ✓
Press the cooked spinach and mushrooms with a spoon before adding the eggs to squeeze out any hidden liquid.
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For extra protein, stir two tablespoons of low-fat cottage cheese into the egg mixture before pouring.
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The nutritional yeast is worth tracking down. It is available in most supermarkets and health food shops and it genuinely transforms the savoury depth of the dish.
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Let the frittata cool completely before storing to prevent condensation making it soggy in the container.
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A sprinkle of chilli flakes on top before grilling adds a pleasant warmth and zero extra calories.
Frequently Asked Questions
Variations
- •
Sun-Dried Tomato and Basil Frittata
Add 6 sun-dried tomato halves, roughly chopped, to the vegetable mixture along with a small handful of fresh basil leaves stirred into the egg mixture. The tomatoes add a concentrated sweetness that pairs beautifully with the mushrooms.
- •
Spicy Harissa Frittata
Whisk one teaspoon of rose harissa paste into the egg mixture before pouring it over the vegetables. Top with a few sliced cherry tomatoes before grilling for a North African-inspired twist with a gentle heat.
- •
Courgette and Herb Frittata
Replace half the mushrooms with one small courgette, grated and squeezed dry. Stir two tablespoons of mixed fresh herbs, such as parsley, dill and chives, into the egg mixture for a lighter, more summery version.
- •
Pepper and Onion Frittata
Add half a diced red pepper and half a diced yellow pepper to the pan along with the onion. The natural sweetness of the peppers balances the earthy mushrooms and gives the frittata a vibrant, colourful appearance.
Substitutions
- •Low-fat feta cheese → Goat's cheese or low-fat ricotta (Both melt slightly into the frittata during grilling and add a creamy, tangy note. Use the same quantity.)
- •Oat milk → Unsweetened almond milk or semi-skimmed dairy milk (Any low-fat milk works here. The milk adds a tiny amount of creaminess to the egg mixture without significantly affecting the nutritional profile.)
- •Nutritional yeast → An extra tablespoon of grated low-fat Parmesan (Nutritional yeast is preferred for its B vitamin content and dairy-free nature, but a small amount of Parmesan delivers a similar savoury depth if that is what you have available.)
- •Chestnut mushrooms → Shiitake, cremini or portobello mushrooms (All varieties work well. Shiitake mushrooms have the most intense umami flavour. Portobello mushrooms should be sliced rather than left whole.)
- •Baby spinach → Frozen spinach, Swiss chard or kale (If using frozen spinach, defrost and squeeze dry thoroughly. Kale and chard should be finely shredded and cooked for an extra 2 minutes until completely tender before adding the eggs.)
- •Egg whites → All whole eggs (use 7 to 8 total) (Using all whole eggs will increase the fat and calorie content slightly but the frittata will be richer and more golden in colour.)
🧊 Storage
Store leftover frittata slices in an airtight container in the refrigerator for up to 4 days. Reheat individual slices in the microwave on medium power for 60 to 90 seconds, or in a dry non-stick pan over low heat for 3 to 4 minutes. This frittata can also be frozen. Wrap individual slices tightly in cling film, place them in a freezer bag and freeze for up to 2 months. Defrost overnight in the fridge before reheating.
📅 Make Ahead
This frittata is an ideal meal prep recipe. Cook the full batch on a Sunday and refrigerate in sliced portions ready to grab throughout the week. The flavour actually deepens overnight as the spices and vegetables have more time to meld together. For the freshest taste, add the chive garnish just before serving rather than storing it on top.
