If you want a healthy, flavorful vegetarian breakfast that’s easy to prepare and convenient to reheat, try these Individual Spinach Mushroom Frittatas. They’re simple to make, freeze well, and when reheated in the microwave they become a fast, nutritious meal—perfect for busy mornings.
Starting your day with a sensible breakfast often sets the tone for healthier choices all day long. On mornings I exercise, I naturally reach for a lighter, protein-rich breakfast, which helps me choose better options later—like fruit instead of cookies for an afternoon snack.
These mini frittatas simplify that healthy decision. To make them, sauté the mushrooms first until they release their liquid and begin to brown, then cook the onions until translucent. Add the spinach and heat briefly until it wilts—this builds the base of a flavorful, low-calorie filling.
Whisk the eggs with salt and pepper until slightly frothy, then pour a few tablespoons into a prepared, greased muffin tin to form the egg cups.
Spoon the spinach, onion and mushroom mixture into each egg cup.
Finish with a sprinkle of cheese and bake until the eggs are set and the tops are lightly golden.
The frittatas will puff and become light while baking. To remove them from the tin, run a sharp knife around the edge of each cup and they should lift out easily.
To store, cool completely before refrigerating for up to a few days. For longer storage, wrap each cup individually, arrange them on a tray without touching, and freeze until solid. Transfer the frozen frittatas to a sealed freezer bag—then you’ll have quick breakfasts on demand.
When serving fresh, dig in right away. These Individual Spinach Mushroom Frittatas are savory, cheesy, and satisfyingly light—two cups amount to about 126 calories, making them a great option if you’re watching intake but still want a filling start to the day.
Also try these take-along Spinach Mushroom Egg Cups for variety and convenience.
Spinach Mushroom Egg Cups
INGREDIENTS:
- 8 ounces button or crimini mushrooms, sliced
- 3 teaspoons olive oil , divided
- 1 yellow onion , peeled, halved root to stem and thinly sliced into half moons
- 4-5 cups fresh spinach
- non-stick cooking spray
- 1 teaspoon kosher salt
- ½ teaspoon black pepper freshly cracked
- ½ teaspoon red pepper flakes (optional)
- 1 dozen eggs
- 1½ cups part-skim shredded mozzarella
- 4 tablespoons grated Parmesan cheese
DIRECTIONS:
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Preheat the oven to 350°F (175°C).
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Heat a skillet over medium-high. Spray with nonstick cooking spray and add the mushrooms. Cook about 5 minutes, stirring occasionally, until the mushrooms release their liquid and start to brown. Transfer to a small bowl.
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Add 1½ teaspoons olive oil to the skillet and sauté the sliced onion 4–5 minutes until softened and translucent. Season with salt, pepper and red pepper flakes. Add the spinach, cover, and cook briefly until it wilts. Return the mushrooms to the pan and mix well.
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Whisk the eggs in a large bowl until frothy.
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Spray a standard muffin tin with nonstick spray.
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Stir the mozzarella into the vegetable mixture. Pour about 2–3 tablespoons of the eggs into each muffin cup, divide the vegetable and cheese mixture among the cups, then pour the remaining eggs over the filling. Top each cup with a bit more mozzarella and a teaspoon of Parmesan.
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Bake 20–25 minutes until the eggs are set. For a golden top, broil 2–4 minutes briefly. Remove and run a sharp knife around each cup to loosen before removing. To freeze, wrap individually and store in a gallon-size freezer bag.
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To reheat from thawed or refrigerated, place on a microwave-safe plate lined with a folded paper towel and microwave 1 minute at 50% power, then in 20-second bursts at full power until heated through (usually 2–3 bursts). The paper towel helps absorb excess moisture from the vegetables.
NOTES:
NUTRITION:
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