Food For Healthy Bones

Irma Jennings - INHC - Holistic Bone Coach

Mushroom Frittata

A frittata is an Italian egg dish similar to an open-faced omelet where a whisked egg mixture is filled with vegetables or other ingredients in a skillet on the stovetop, then finished in the oven or under the broiler until lightly golden brown.
The term frittata derives from friggere, the Italian word for “fried,” and was commonly used to describe egg dishes cooked in butter or oil. Frittata fillings can include a combination of vegetables, herbs, cheese, meat or seafood, and can be a great way to use up leftovers such as cooked meat, roasted vegetables or sauteed greens.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Course Breakfast, Dinner, Lunch
Cuisine Italian, Mediterranean
Servings 6
Calories 202 kcal


  • 2 Bowls
  • 1 Skillet oven proof
  • 1 knife
  • 1 cutting board


  • 1 tbsp olive oil
  • 1/2 medium onion diced
  • 1 clove garlic diced
  • 2 cups mushrooms maitake or shitake or your choice
  • 1/2 cup sun-dried tomatoes diced
  • 1/2 cup feta crumbled
  • 2 cups kale baby kale, arugula
  • 8-10 eggs large
  • 1/2 tsp salt
  • 1/2 tsp ground black pepper


  • Prepare all ingredients in advance and preheat oven to 375 degrees F.
  • Heat oil in a 10-12 inch ovenproof skillet over medium heat.
  • Add onion and saute about 5 minutes until softened.
  • Add mushrooms and cook another 5 minutes until lightly browned.
  • Add garlic and greens and cook until greens have wilted.
  • Spread cooked vegetables evenly over the bottom of the skillet.
  • Add the feta cheese to the bowl of slightly beaten eggs and stir to combine.
  • Pour egg/cheese mixture over the vegetables in the skillet so that it covers the vegetables evenly.
  • Continue cooking on the stovetop over medium heat, without stirring, for about 5 minutes. Run a spatula around the edges of the skillet and pull back slightly to allow some liquid egg to flow to the bottom of the skillet.
  • Place the skillet into the oven and bake uncovered for approximately 10 minutes, or until nicely browned and the center is firm. Let sit for 5 minutes before cutting.


The nutritional information is automatically calculated and can vary based on ingredients and products used.


oxalates: 4mgCalories: 202kcalCarbohydrates: 9gProtein: 14gFat: 13gSaturated Fat: 4gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gTrans Fat: 0.03gCholesterol: 284mgSodium: 464mgPotassium: 621mgFiber: 3gSugar: 5gVitamin A: 2761IUVitamin C: 26mgVitamin D: 2µgVitamin E: 1mgVitamin K: 93µgCalcium: 174mgIron: 3mgMagnesium: 41mgPhosphorus: 263mgSelenium: 28µgZinc: 2mg
Keyword feta cheese, frittata, greens, mushrooms
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