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Simple Mushroom, Spinach and Tomato Frittata


This satisfying meal uses only seven main ingredients and goes from stovetop to tabletop in fewer than 30 minutes! Made in one pan, packed with protein, and brimming with veggies, this dish is a triple delight: fast, healthy and tasty. 


Including enough protein with your meals will help tame your hunger and keep you feeling satisfied longer. This recipe fits the bill as it features protein foods in Canada’s Food Guide such as cheese, Greek yogurt and eggs.

Preparation time 8 minutes
Bake time 7 minutes
Yields 4 servings


  • 1 Tbsp (15 mL) butter

  • 3 cups (750 mL) sliced cremini mushrooms

  • 8 eggs

  • 1 cup (250 mL) Greek yogurt

  • 1/2 tsp (2 mL) each salt and fresh ground pepper

  • 1 cup (250 mL) grated Swiss cheese, divided

  • 3 cups (750 mL) baby spinach

  • 1 cup (250 mL) grape or cherry tomatoes, halved


Did you know? Similar to many other Canadian agricultural sectors, the Canadian dairy sector also has an on-farm program to ensure milk safety and quality, optimal animal care and environmental standards.

Nutritional information

  • Energy

    354 Calories

  • Protein

    29 g

  • Carbohydrate

    9 g

  • Fat

    23 g

  • Fibre

    2.2 g

  • Sodium

    446 mg

  • Top 5 nutrients provided by a serving of this recipe


    Nutrient and % DV*

  • Calcium

    37 % / 482 mg

  • Vitamin B12

    133 %

  • Selenium

    85 %

  • Pantothenic Acid

    76 %

  • Riboflavin

    75 %

  • * Note: The daily value (DV) is established by Health Canada and corresponds to the daily quantity recommended for each nutrient. The percentage of the daily value (% DV) indicates the proportion of the nutrient provided by a serving of the recipe, in comparison with the quantity recommended.

  1. Preheat oven to 350°F (180°C).
  2. In a 12-inch (30 cm) ovenproof skillet, melt butter over medium-high heat; add mushrooms. Cook 2 minutes; stir. Cook 3 more minutes, stirring halfway through or until mushrooms are golden-brown. Set aside a couple of mushrooms for garnish.
  3. Meanwhile, in large bowl, whisk together eggs, yogurt, salt and pepper until smooth. Whisk in half of the cheese; set aside.
  4. Reduce heat to medium. Add spinach and cook, stirring until wilted, about 1 minute. Pour egg mixture over top; stir gently. Top with tomatoes, cut side facing up, remaining cheese and reserved mushrooms. Cook 2 minutes or until there are several bubbling spots in egg mixture.
  5. Bake 5 minutes. Turn on broiler; broil for 1 to 2 minutes or until set. Remove from oven. Let stand 5 minutes.

Frittatas are an ideal way to use up various ingredients and leftovers in your fridge. This helps minimize food waste, which is key to reducing your diet’s environmental impact. This frittata works perfectly with slightly wilted spinach, mixed bits of cheese and those random mushrooms languishing at the bottom of your crisper.

For more dietitians’ favourite recipes, visit Dairy Farmers of Canada

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