This Mushroom, Red Onion & Feta Frittata is a perfect blend of protein, fibre, and healthy fats, making it a balanced and nutritious meal for any time of the day. Packed with gut-loving ingredients like mushrooms, spinach, and feta, this dish provides essential nutrients to support digestion and overall well-being. With a light, fluffy texture and a rich, savoury flavour, this frittata is easy to prepare, incredibly satisfying, and can be enjoyed hot or cold—ideal for meal prep! Serve it alongside a fresh tomato and lentil salad for a complete, nourishing meal.
Ingredients:
- 8 large eggs (free range)
- 2 handfuls of spinach
- Half a punnet of chestnut mushrooms
- 1 red onion
- Half pack of feta (100g) use vegan style feta if dairy free
- Dash of oat milk or water
- Olive oil to cook
- Salt & pepper to season
Need to Know:
- Prep – 10 mins
- Cook 25 mins
- Serves 4 (2 dinners + 2 lunches)
Step By Step:
Pre heat the oven to 180. Then slice the onion into half moons and slice the mushrooms.
Heat some oil in a medium, deep sided frying pan over a medium heat. Gently fry the onion for 3-4 minutes, then add the mushrooms and fry until golden.
In a jug or bowl whisk the eggs with the milk/water, season and mix well. Then add the cooked veg and the feta to the egg mixture, along with the spinach .
Use some kitchen paper to wipe out the pan, then add a little more oil. When the oil is hot add the egg mixture. Cook for 2 minutes then transfer to the oven to continue cooking.
After around 20 – 25 mins, check it is just cooked through by pressing gently in the middle (it should feel springy and a skewer should come out clean).
Remove from the oven (remember to use oven gloves) and leave to cool for 5 minutes while you prepare the tomato and lentil salad.
Cut the frittata into thick wedges and serve with the tomato and lentil salad.
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Healthy eating doesn’t have to be complicated! This recipe is just one example of how nutrient-dense meals can be delicious, simple, and supportive of gut health. If you’re looking to improve your digestion, manage energy levels, or make better food choices that work for your body, I can help. Let’s create a tailored nutrition plan that fits your lifestyle and helps you achieve your health goals.
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