Name: Spinach-Mushroom Frittata with Avocado Salad
Prep time: 45 min
Total time: 55 min
Ingredients: 2 tablespoons lemon juice; 4 teaspoons olive oil; 1 clove garlic, minced; 0.25 teaspoon ground cumin; 0.25 teaspoon chili powder; 0.25 teaspoon salt; 0.25 teaspoon ground pepper; 1 medium cucumber, cut into 1/2-inch chunks; 2 medium tomatoes, cut into 1/2-inch chunks; 1 ripe avocado, cubed; 2 tablespoons crumbled reduced-fat feta cheese; 2 medium Yukon Gold potatoes, diced; 4 teaspoons olive oil, divided; 2 cups sliced mushrooms (half of a 10-oz. package); 0.25 teaspoon salt; 4 cups baby spinach (half of a 5-oz. bag), chopped; 4 scallions, thinly sliced (about 1/2 bunch); 0.25 teaspoon dried thyme; 0.25 teaspoon ground pepper; 6 large eggs; 0.5 cup nonfat cottage cheese

Spinach-Mushroom Frittata with Avocado Salad

5.0

(1)

1 Review

Frittatas are like omelets, only easier--and they taste great hot, warm or cold. This vegetable-packed version is spiked with flavor and paired with a cool salad of lemony cucumbers and tomatoes with creamy avocado. This easy recipe is perfect for brunch, lunch or dinner!

Joyce Hendley, M.S.

Updated on June 29, 2022

Prep Time:

45 mins

Additional Time:

10 mins

Total Time:

55 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Diabetes Appropriate Gluten-Free Healthy Aging Healthy Immunity High-Protein Low Added Sugars Low-Calorie Nut-Free Soy-Free Vegetarian

Jump to Nutrition Facts

Ingredients

Salad

2 tablespoons lemon juice
4 teaspoons olive oil
1 clove garlic, minced
¼ teaspoon ground cumin
¼ teaspoon chili powder
¼ teaspoon salt
¼ teaspoon ground pepper
1 medium cucumber, cut into 1/2-inch chunks
2 medium tomatoes, cut into 1/2-inch chunks
1 ripe avocado, cubed
2 tablespoons crumbled reduced-fat feta cheese

Frittata

2 medium Yukon Gold potatoes, diced
4 teaspoons olive oil, divided
2 cups sliced mushrooms (half of a 10-oz. package)
¼ teaspoon salt
4 cups baby spinach (half of a 5-oz. bag), chopped
4 scallions, thinly sliced (about 1/2 bunch)
¼ teaspoon dried thyme
¼ teaspoon ground pepper
6 large eggs
½ cup nonfat cottage cheese

Directions

To prepare salad: Whisk lemon juice, oil, garlic, cumin, chili powder, salt, and pepper in a medium bowl. Add cucumber, tomatoes, and avocado. Toss gently to combine and set aside to let the flavors blend.
To prepare frittata: Place potatoes in a microwave-safe dish and cover with vented plastic wrap or lid. Microwave on High for 2 minutes. Stir and microwave, covered, until just tender when pierced with a fork, 1 to 3 minutes more.
Meanwhile, heat 2 tsp. oil in a medium nonstick or cast-iron skillet over medium-high heat. Add mushrooms, sprinkle with salt and cook, stirring, until they release their liquid, about 3 minutes. Stir in spinach, scallions, thyme, and pepper; continue cooking until the spinach has wilted, 2 to 3 minutes more. Transfer to a plate to cool. Wipe out the pan.
Once the mushroom mixture has cooled, whisk eggs and cottage cheese in a large bowl. Add the cooled mushroom mixture and the potatoes; stir until well blended.
Add the remaining 2 tsp. oil to the pan and place over medium-high heat until it begins to shimmer. Quickly pour in the egg mixture. Cook, lifting the edges with a flexible heatproof spatula to allow uncooked egg from the middle to flow underneath, until nearly set, about 3 minutes.
Cover the pan, reduce heat to low, and cook until the top is set and no liquid egg remains, 6 to 8 minutes.
To release the frittata from the pan, run the spatula around the edge, then underneath, until you can slide or lift it out onto a cutting board or serving plate. Cut into wedges. Sprinkle the avocado salad with feta and serve with the frittata.

Nutrition Facts (per serving)

415	Calories
25g	Fat
30g	Carbs
19g	Protein

Nutrition Facts
Servings Per Recipe 4
Calories 415
% Daily Value *
Total Carbohydrate 30g	11%
Dietary Fiber 7g	26%
Total Sugars 7g
Protein 19g	38%
Total Fat 25g	32%
Saturated Fat 5g	27%
Cholesterol 283mg	94%
Vitamin A 2700IU	54%
Vitamin C 36mg	39%
Folate 117mcg	29%
Sodium 620mg	27%
Calcium 146mg	11%
Iron 3mg	18%
Magnesium 75mg	18%
Potassium 1041mg	22%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.