⏱ 20 min total

Spinach Frittata with Mushrooms and Leeks

Name: Spinach Frittata with Mushrooms and Leeks
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 1 serving
Ingredients: ½ tbsp Olive oil; ⅔ leek Leeks; ⅔ cup, pieces or slices White mushrooms; 2 cup Spinach; ⅔ cloves, minced Garlic; 2 large Egg; ⅔ tbsp Coconut milk; ⅓ tbsp Thyme; ⅓ tablespoon Oregano; ⅓ tbsp, chopped Basil; ¹⁄₁₆ tsp Crushed red pepper flakes; ⅓ dash Salt; ⅓ dash Black pepper; ⅔ tbsp chopped Chives

Per 1 serving · 291 g · 14 ingredients

Calories

289

15%
of a 2,000 cal day

Protein
17g
23% of calories
Carbs
15g
20% of calories
Fat
19g
57% of calories

Portion

At a glance

One serving of Spinach Frittata with Mushrooms and Leeks (291 g) has 289 calories, with 17 g of protein, 15 g of carbohydrates and 19 g of fat. Most of its energy comes from fat (57% of calories). It is high in protein (34% DV), Vitamin A (56% DV) and Vitamin C (33% DV). Keep an eye on saturated fat and cholesterol, which provide 30% and 124% of the daily value.

Per 100 g

100cal

low energy density

Protein per 100 cal

5.9g

Net carbs

11g

carbs minus fiber

Fiber

3.1g

4 g sugar

High in

20%+ of the daily value

Protein34%
Vitamin A56%
Vitamin C33%
Vitamin E25%
Vitamin K275%
Riboflavin (B2)60%

Good source of

10–19% of the daily value

Dietary fiber11%
Vitamin D14%
Thiamine12%
Niacin16%
Calcium17%
Potassium17%

Watch

20%+ of the daily value

Saturated fat30%
Cholesterol124%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 10 min

1
Preheat the oven to 500°F.
2
Trim the roots and wash the leeks. Cut them in half lengthwise, then into 1/4 inch pieces. Rinse well, drain, and set aside.
3
In a medium bowl, lightly beat the eggs. Add coconut milk, fresh herbs, salt, pepper, and red pepper flakes. Whisk well and set aside.
4
Heat olive oil in an ovenproof skillet. Cook leeks and mushrooms until soft, about 5-8 minutes. Add spinach and garlic, allowing the spinach to wilt.
5
Pour the egg mixture over the cooked vegetables and cook over medium heat. As the eggs start to set, use a spatula around the edges, lifting the egg mixture to allow it to flow underneath. Cook until the eggs are beginning to set, with the top still moist.
6
Move the pan to the oven and bake for 1-3 minutes until the top is set and starting to brown. You can also use the broiler if desired.
7
Top with chopped chives and serve hot.

Vitamins & minerals

Amounts for 1 serving (291 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	505 μg	56%
Vitamin C	29 mg	33%
Vitamin D	2 μg	14%
Vitamin E	4 mg	25%
Vitamin K	330 μg	275%
Thiamine	0.1 mg	12%
Riboflavin (B2)	1 mg	60%
Niacin	3 mg	16%
Vitamin B6	1 mg	40%
Folate (B9)	214 μg	53%
Vitamin B12	1 μg	39%
Pantothenic acid	2 mg	48%
Choline	321 mg	58%

Minerals

Nutrient	Amount	% Daily Value
Calcium	171 mg	17%
Iron	5 mg	68%
Potassium	779 mg	17%
Magnesium	88 mg	21%
Phosphorus	304 mg	43%
Zinc	2 mg	18%
Copper	0.4 mg	42%
Manganese	1 mg	44%
Selenium	37 μg	66%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	4,072 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0.1 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	1 μg	—
Fructose	0.2 g	—
Galactose	0.1 g	—
Glucose	1 g	—
Glutamic acid	2 g	—
Glycine	1 g	—
Histidine	0.4 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	0 g	—
Methionine	0.4 g	—
Monounsaturated fats	9 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	3 g	—
Proline	1 g	—
Retinol	160 μg	—
Serine	1 g	—
Starch	0 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.1 g	—
Total omega 6	2 g	—
Tryptophan	0.2 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0.1 μg	—
Vitamin D3	2 μg	—

Burning 289 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

55min
Walking (3.5 mph)
35min
Cycling (moderate)
24min
Running (6 mph)
41min
Swimming laps

Common questions

How many calories are in Spinach Frittata with Mushrooms and Leeks?

One serving of Spinach Frittata with Mushrooms and Leeks (1 serving) has 289 calories, which works out to 100 calories per 100 g. That is about 15% of a 2,000-calorie day.

Are Spinach Frittata with Mushrooms and Leeks high in protein?

It provides a solid 17 g of protein per serving (34% of the 50 g daily value), but protein supplies only 23% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Spinach Frittata with Mushrooms and Leeks keto-friendly?

It is hard to fit into a strict keto diet. One serving has 11 g of net carbs and 20% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Spinach Frittata with Mushrooms and Leeks?

257 mg per serving.

How much sugar is in Spinach Frittata with Mushrooms and Leeks?

4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (291 g)

Calories289

% Daily Value*

Total fat 19g	24%
Saturated fat 6g	30%
Trans fat 0g
Cholesterol 372mg	124%
Sodium 257mg	11%
Total carbohydrate 15g	5%
Dietary fiber 3.1g	11%
Total sugars 4g
Protein 17g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

More recipes

View all