Spinach and Mushroom Frittata

Baked egg frittata loaded with spinach, mushrooms, and feta — great for meal prep.

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Nutrition (per serving)

Why this fits a diabetes-friendly diet

At 5g of carbs per serving, it fits comfortably within most low-carb diabetes meal plans, and its estimated glycemic index of ~15 means the carbs it does have tend to digest slowly rather than spiking blood sugar fast, and 16g of protein per serving also helps slow digestion and blunt any post-meal rise.

• 4 large eggs
• 2 cup baby spinach
• 1 cup mushrooms
• 1/4 cup onion
• 1 tbsp olive oil
• 2 tbsp low-sodium feta cheese
• 1/4 tsp black pepper

Instructions

1. Preheat oven to 375°F (190°C).
2. Sauté onion and mushrooms in olive oil over medium heat for 4 minutes.
3. Add spinach and cook until wilted.
4. Whisk eggs with pepper and pour over vegetables in an oven-safe pan.
5. Crumble feta on top.
6. Bake 15–18 minutes until set. Slice and serve.