Garlic Mushroom Frittata

This garlic mushroom frittata is the perfect balance of flavour, nutrition, and simplicity. It’s packed with protein from eggs, making it a great option for breakfast, lunch, or even a light dinner, and beyond its taste, this dish is loaded with nutrients that support overall health. It’s also easy to customise, just swap in different mushrooms, add cheese for extra creaminess, or throw in extra greens for a more vibrant dish. Serve it warm or enjoy it cold for a convenient, high-protein meal that keeps you feeling energised throughout the day.

Ingredients:

• 6 large eggs

• ½ cup milk (or dairy-free alternative)

• 2 tablespoons olive oil or butter

• 3 cloves garlic

• 1½ cups mushrooms (such as cremini or button)

• ½ teaspoon salt

• ¼ teaspoon black pepper

• ½ teaspoon dried thyme or oregano

• ¼ cup grated Parmesan or feta 

• ¼ cup chopped fresh parsley

• ½ cup baby spinach 

Method:

1. Preheat oven to 180°C (350°F). Lightly grease a baking dish or an oven-safe skillet.

2. Whisk eggs and milk in a bowl until well combined. Season with salt, pepper, and thyme. Set aside.

3. Sauté garlic and mushrooms: Heat olive oil or butter in a skillet over medium heat. Add garlic and cook for 30 seconds until fragrant. Add mushrooms and cook until golden brown, about 5–7 minutes. Stir in spinach and cook until wilted.

4. Pour egg mixture over mushrooms in the skillet (or transfer everything to a baking dish). Sprinkle with cheese if using.

5. Bake for 20–25 minutes, or until the frittata is set in the center.

6. Garnish with fresh parsley, slice, and serve warm.

The Recipe’s Health Benefits 

• Eggs – High in protein and rich in choline, which supports brain function and memory. Also contain vitamin D for bone health.

• Milk (or dairy-free alternative) – Provides calcium and vitamin D for strong bones; dairy-free versions may offer healthy fats and added vitamins.

• Olive oil (or butter) – A good source of healthy monounsaturated fats and antioxidants that support heart health.

• Garlic – Contains allicin, a compound known for its immune-boosting, anti-inflammatory, and heart-protective properties.

• Mushrooms – Rich in antioxidants, B vitamins, and selenium, which support immune function and brain health. Also a natural source of ergothioneine, a compound linked to longevity.

• Parmesan or feta  – Provides protein and calcium for bone health; feta is rich in probiotics that support gut health.

• Baby spinach  – Packed with iron, folate, and vitamins A and C, which support immunity and skin health.