Savory Herb & Mushroom Frittata
Make Christmas morning special with this protein-packed frittata that's actually good for you. It's loaded with earthy mushrooms, fresh herbs, and eggs, no heavy cream or cheese needed. The result? Gourmet flavor that keeps your blood sugar stable and your energy steady all morning. Plus, it's naturally gluten-free and dairy-free, reheats like a dream, and works for breakfast, brunch, or even dinner. Make it ahead for an easy holiday morning!
Health Insights & Nutritional Benefits
Blood Sugar Champion: With 14g protein and only 6g carbs (2g fiber), this frittata keeps your blood sugar steady all morning. No pastry-induced crashes here! Perfect for anyone managing metabolic health, insulin resistance, or using a CGM.
Brain Food: Eggs are loaded with choline—about 150mg per serving—which is crucial for brain health, memory, and neurotransmitter production. Great for anyone following ReCODE or PreCODE protocols for cognitive health.
Anti-Inflammatory Power: Olive oil + mushrooms + fresh herbs = serious inflammation-fighting benefits. Mushrooms have ergothioneine and beta-glucans (immune supporters), while herbs like basil and thyme are packed with antioxidant polyphenols.
Gut Health Support: Mushrooms are natural prebiotics that feed your good gut bacteria. The fiber (2g) helps digestion and keeps you full. Nutritional yeast adds B-vitamins and that yummy "cheesy" flavor without dairy inflammation.
Hormone Support: Healthy fats from olive oil and eggs support hormone production (sex hormones, stress hormones, thyroid). These fats also help you absorb vitamins A, D, E, and K from the veggies.
Keeps You Full: High protein triggers satiety hormones (GLP-1 and PYY) so you stay full for hours. Studies show protein-rich breakfasts reduce overall daily calories by stopping mid-morning cravings.
Nutrient Packed: At just 198 calories, this delivers serious nutrition—3.2mg iron (highly absorbable from eggs), 1,250 mcg vitamin A (immune + vision support), and 425mg potassium (blood pressure regulation).
Works for Many Diets: Naturally Paleo-friendly, Whole30-compliant (skip nutritional yeast), keto-compatible, and perfect for anyone avoiding gluten and dairy. Can also be adapted for AIP by using coconut oil instead of olive oil.
