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Diabetic Recipe: Spinach Mushroom Tomato Frittata

Makes 6 servings 


  • 1 pound of fresh or frozen spinach
  • 4 minced or chopped garlic cloves
  • 1 cup chopped onions
  • 2 teaspoon of olive oil
  • 10 oz sliced mushrooms (about 4 cups)
  • 1½ cups egg substitute
  • 2 teaspoons of dried basil (or 3 Tablespoons freshly chopped)
  • ¼ teaspoon of salt
  • ¼ teaspoon of ground black pepper
  • 1 sliced medium tomato
  • ½ cup low-fat parmesan cheese


1. Wash spinach, remove and discard the stems, and finely chop the leaves.

2. Sauté garlic and onions in 1 teaspoon of olive oil for 3 minutes on medium heat.

3. Add spinach, cover, lower heat, and cook for 10 minutes. Remove from heat and drain juice.

4. In large bowl, combine egg substitute, basil, and salt and pepper until blended. Stir in sautéed spinach. Pour mixture into non-stick skillet. Cover and cook over medium-low heat for 15 minutes or until set.

5. Sprinkle with cheese. Cover and cook for 2 more minutes or until cheese is melted. Cut into 6 wedges and serve immediately.

Nutrition per Serving

Calories: 109
Protein: 12 g
Fat: 3 g 
Carbohydrate: 10 g
Fiber: 4 g 

It's important to pay attention to serving size. Everyone's dietary needs and restrictions are unique. Check with your diabetes care team about specific questions or concerns.