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Day 6 Breakfast: Frittata + Mushrooms, Onions & Cheddar Cheese

Prep Time:

5 minutes

Cook Time:

12-15 minutes

Serves:

1

Level:

Beginner

About the Recipe

A fluffy, protein-packed frittata loaded with sautéed mushrooms, caramelized onions, and melted cheddar cheese. This low-carb breakfast is rich, satisfying, and perfect for meal prep or a quick weekday breakfast.

Ingredients

Frittata Base:

  • 3 large eggs (pasture-raised preferred)

  • 1 tablespoon heavy cream (optional for extra fluffiness)

  • ¼ teaspoon sea salt

  • ¼ teaspoon freshly ground black pepper


Filling:

  • ½ cup mushrooms, sliced (cremini, button, or shiitake)

  • ¼ small onion, finely diced

  • 2 tablespoons butter or olive oil (for sautéing and greasing the pan)

  • ¼ cup shredded cheddar cheese (sharp or mild)

  • ¼ teaspoon garlic powder (optional for added depth)

  • 1 tablespoon chopped fresh parsley (optional for garnish)

Preparation

Prepare the Ingredients:

  1. Slice and Dice:

    • Slice the mushrooms and finely dice the onion.

  2. Whisk the Eggs:

    • In a bowl, whisk together the eggs, heavy cream (if using), sea salt, and black pepper.

    • Whisk until the mixture is smooth and slightly frothy.


Sauté the Mushrooms and Onions:

  1. Heat the Skillet:

    • Heat a medium oven-safe skillet (such as cast iron) over medium heat.

    • Add 1 tablespoon of butter or olive oil and swirl to coat the pan.

  2. Sauté the Onions:

    • Add the diced onions and cook for 2-3 minutes until they become translucent and lightly caramelized.

  3. Add the Mushrooms:

    • Add the sliced mushrooms and sauté for another 3-4 minutes until tender and golden.

    • Optional: Sprinkle with garlic powder for extra flavor.


Assemble and Cook the Frittata:

  1. Add the Egg Mixture:

    • Pour the whisked eggs over the mushroom and onion mixture.

    • Gently stir to distribute the filling evenly.

  2. Add the Cheese:

    • Sprinkle the shredded cheddar cheese evenly over the top.

  3. Cook on Stovetop:

    • Cook on the stovetop for 2-3 minutes over low heat until the edges start to set.

  4. Finish in the Oven:

    • Transfer the skillet to a preheated oven at 375°F (190°C).

    • Bake for 8-10 minutes until the frittata is fully set and the cheese is melted and golden.


Alternative Cooking Method:

  • No Oven Option: Cover the skillet with a lid and cook on low heat for 6-7 minutes until the eggs are fully set.


Assemble and Serve:

  1. Plate the Frittata:

    • Use a spatula to slide the frittata onto a plate or cutting board.

  2. Slice and Garnish:

    • Cut into wedges and garnish with fresh parsley for added brightness.



Tips to Make It Even Easier:

  • Use Pre-Sliced Mushrooms: Save prep time by using pre-sliced mushrooms.

  • Pre-Chop Onions: Dice onions ahead of time and store in the fridge for quicker assembly.

  • Make It Ahead: Prepare the frittata the night before and reheat in the oven or microwave for a quick breakfast.

  • Use an Oven-Safe Skillet: A cast-iron skillet works best for frittatas, allowing a seamless transfer from stovetop to oven.

  • Add Pre-Cooked Veggies: Use leftover roasted vegetables or sautéed greens for extra variety.


Simple Flavor Boost Options (Optional):

  • Add Fresh Herbs: Stir in chopped fresh basil, thyme, or parsley for extra flavor.

  • Spicy Kick with Jalapeños: Add finely diced jalapeños for a hint of heat.

  • Crumbled Bacon or Sausage: Add cooked crumbled bacon or sausage for a meatier option.

  • Parmesan Topping: Sprinkle grated Parmesan over the frittata before baking for a crispy, cheesy finish.

  • Sour Cream Drizzle: Add a dollop of sour cream or sugar-free salsa on top before serving.

  • Chili Flakes for Heat: Sprinkle crushed red pepper flakes for a spicy touch.


Recipes Created by BloodSugarChef.com

Meal Plan by American Diabetes Society

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