Making High-Protein Spinach–Mushroom Frittata with Avocado Salad will take only 30 minutes. This dish is good for health, and you can take it for breakfast or for a meal. You can make it easily, and it follows only basic instructions. You only need eggs, spinach, mushrooms, low-fat milk, mozzarella cheese, avocado, cherry tomatoes, red onions, lemon juice, olive oil, black pepper, and salt to make this recipe. It has a lot of nutrients, and it is very good for health. It has 320 calories and 20 g of protein. Enjoy High-Protein Spinach–Mushroom Frittata with Avocado Salad for different parties, gatherings, and events.
STATS:
- Number of Calories: 320 kcal
- Preparation Duration: 10 min
- Cooking Duration: 20 min
- Total Duration: 30 min
- Cuisine: Italian-inspired
- Course: Breakfast
- Diet: High-Protein
- Serving size: 1
- Servings: 4
EQUIPMENT:
- Whisk
- Skillet
- Cutting board
- Knife
- Spatula
- Mixing bowl
INGREDIENTS:
FRITTATA:
- Eggs: 6
- Fresh spinach: 1 cup
- Mushrooms: 1 cup
- Low-fat milk: ½ cup
- Grated mozzarella cheese: ½ cup
- Olive oil: 1 tablespoon
- Black pepper: ¼ teaspoon
- Salt: ½ teaspoon
AVOCADO SALAD:
- Medium avocado: One
- Cherry tomatoes: 1 cup
- Salt: ¼ tsp
- Red onion: ¼ cup
- Lemon juice: 1 tablespoon
- Olive oil: 1 tbsp
- Black pepper: ¼ tsp
INGREDIENT NOTES:
EGGS:
Eggs are a good source of minerals. It is protein rich and it will also give your recipe a soft form. Utilize egg whites or plant-based egg substitutes in their place.
SPINACH:
Spinach mixes easily, and it prepares very quickly. It will provide color, fiber, and minerals to your recipe. Utilize swiss chard, arugula, or kale instead.
MUSHROOMS:
Mushrooms give softness and form to your recipe. They also give a chewy and earthy flavor. Utilize bell peppers, zucchini, or broccoli instead.
MILK:
Milk is an important ingredient, and it will keep your eggs moist. It will not make them dry. Utilize almond milk or oat milk instead.
MOZZARELLA CHEESE:
Mozzarella gives calcium and protein to your recipe. It will also provide a smooth texture. Utilize goat, feta, or cheddar cheese instead.
AVOCADO:
Avocado also adds richness and good fats to your recipe. It provides you with a good flavor with the minerals. Utilize cucumber as another option.
LEMON JUICE:
Lemon juice will give a bright color and an enhanced taste to your salad. It also does not make your avocado brown. Utilize apple cider vinegar or lime juice instead.
BLACK PEPPER:
Black pepper adds a warm and peppery flavor to your recipe and it will also improve the overall flavor of your dish. Utilize white pepper instead.
OLIVE OIL:
Olive oil adds good fats and a smooth texture to your dish. It will help in cooking your recipe. Utilize avocado oil instead.
SALT:
Salt improves the overall taste and it maintains the taste of the whole recipe. Utilize pink or sea salt instead.
INSTRUCTIONS:
- Warm your oven to 180°C.
- Put olive oil in a skillet on a moderate flame.
- Include mushrooms and heat them for 4 minutes to soften them.
- Include spinach and heat it till it gets soft.
- Add milk, whisk eggs, salt, and pepper in a container.
- Add your egg batter to the skillet.
- Shred cheese on the egg better and prepare it for 4 minutes until its corners get set.
- Cook for 12 minutes till it is ready by putting the skillet in the oven.
- Cool your frittata and serve its slices.
- Make the Salad
- Include onion, tomatoes, and avocado in a bowl.
- Sprinkle lemon juice, pepper, salt, and olive oil, and combine them gently.
- Dish it out with frittata.
SERVING SUGGESTIONS:
- Eat your frittata with whole-grain bread.
- Consume it with grilled chicken.
- Sprinkle seasonings for a fresh look.
TIPS:
- Your eggs will get dry if you cook them for a long time.
- Try to utilize a non-stick pan so that your frittata will not stick to it.
- Leave your frittata for some time before cutting it into slices.
STORAGE INFORMATION:
FRIDGE:
- Keep it in the tight box for 4 days.
FREEZER:
- You can freeze the slices of frittata for two months.
FAQs:
Will I make it without adding dairy?
- Yes, you can utilize the plant-based milk to keep your dish dairy-free.
How can I stop my frittata from getting soggy?
- Properly cook vegetables because they release a lot of water. Then add eggs.
How can I make it on a pan?
- Prepare it in a pan by setting the heat on low.
NUTRITIONAL INFORMATION:
Number of Calories: 320 kcal
Protein: 20 grams
Total carbs: 9 g
Net carbs: 7 g
Fiber: 2 g
Iron: 2.7 mg
Calcium: 220 mg
Vitamin A: 3200 IU
Sodium: 380 mg
Potassium: 520 mg
