Mushroom & Wild Rice Frittata

I imagine that healthy frittata is hard to come by - especially if it has any flavor. Well we found a healthy and yummy one! We've never actually attempted to make our own frittata, but stumbled upon a quite tasty looking creation in the latest edition of Eating Well. I didn't think Michael would go for it until we got to the bottom of the ingredient list and saw prosciutto listed. We didn't have a 10 inch cast-iron skillet, so added a little bit more of everything to fit into our 12 inch one. I'd definitely recommend this recipe, but would say if you care more about pleasing a crowd and less about the healthy-aspect, double the cheese and prosciutto. If you decide to do that, I'd say to put a layer of both on-top of the rice & vegetables, then add the egg, then another prosciutto/cheese layer. The original recipe called for parsley, so if you're not a cilantro fan, use it instead. We couldn't find pure wild rice at Harris Teeter, so used a wild-rice mixture instead. We later found some at Trader Joe's, so head there if you have trouble finding it. :)

* Nutrition info: 210 calories; 9 g fat (3 g sat, 3 g mono); 190 mg cholesterol; 17 g protein; 2 g fiber; 681 mg sodium; 424 mg potassium.


  • 2 cups water
  • 1/2 cup wild rice, rinsed
  • 1/8 teaspoon salt
  • 5 large eggs
  • 2 large egg whites
  • 2 tablespoons chopped fresh cilantro
  • 1/2 teaspoon salt, divided
  • 1/2 teaspoon freshly ground pepper, divided
  • 1/4 teaspoon ground nutmeg
  • 2 teaspoons extra-virgin olive oil
  • 1 cup chopped red onion
  • 1 teaspoon dried rosemary
  • 1 pound mixed mushrooms (cremini, white button, shiitake), sliced
  • 1/2 cup finely shredded Parmesan cheese
  • 4 thin slices prosciutto (about 2 ounces), chopped


  1. Combine water, rice and salt in a small heavy saucepan; bring to a boil.
  2. Cover, reduce heat to maintain a simmer and cook until the rice is tender with a slight bite, 40 to 50 minutes then drain.
  3. Meanwhile (about 30 minutes after you start cooking the rice) beat eggs and egg whites in a large bowl with cilantro, 1/4 teaspoon salt, 1/4 teaspoon pepper and nutmeg.
  4. Position rack in upper third of oven; preheat broiler.
  5. Heat oil in a 10-inch ovenproof skillet, preferably cast-iron, over medium heat. Add onion and the remaining 1/4 teaspoon each salt and pepper; cook, stirring, until softened, about 3 minutes.
  6. Stir in rosemary, then add mushrooms and cook, stirring frequently, until they release their liquid and the pan is dry, 8-10 minutes.
  7. Reduce heat to medium-low; stir in the rice.
  8. Pour the reserved egg mixture evenly over the rice and vegetables. Partially cover and cook until set around the edges, about 5 minutes.
  9. Sprinkle with Parmesan and prosciutto.
  10. Place the pan under broiler and broil until the eggs are set and the top is nicely browned, about 2 minutes. Let stand for 5 minutes before serving.


Chef E said...

Darn those 12" skillets :) I know I have one, and it is a heavy bugger, but I know how tasty this must be! I have eggs, so hmmm, I may have to scrounge up some ingredients for breakfast!

Joanne said...

I tend to just think of frittatas as over-sized omelets and so I just make them as healthy (or not) as i want. I've never added rice to one! Usually I layer the bottom with potatoes but I really like the idea of rice. Sounds delicious!

♥peachkins♥ said...

fritatas are very easy to make but its very tasty...

Gloria Baker said...

Dears this look really yummy I love fritatas, the pictures are georgeous! huggs! gloria

test it comm said...

That frittata looks really good!

Amanda said...

This is beautiful! I know as soon as I saw the title on my blog roll I would love this :) I love the new design too, looks fantastic! Are you guys on the Food Bloggers Discussion List? If not, I'd love for you to join us :) Email me at amanda AT if you'd like to join us :)

Tasty Trix said...

Fritattas are one of my fave Sunday things to make - I've never even thought to do it with wild rice, that's very interesting.

Jennifer said...

I LOVE frittats, especially on the weekends or for a quick and easy dinner. I have never thought to put wild rice in one! Loving this idea!

Unknown said...

ooh, while i've added quinoa to fritatas before, never rice! i recently tried wild rice, too. Might have to try this soon :)

vanillasugarblog said...

now that is a frittata with good stuff in it! well done.

grace said...

hello, cilantro, how are you today? i love seeing it as a garnish, for it means that a wonderful flavor is awaiting me. :)

Conor @ HoldtheBeef said...

Wild rice in a frittata? With prosciutto? Yes yes yes!

Unknown said...

How delicious, these pictures are making me very hungry :) I really love egg based dishes.
*kisses* HH

Rose said...

Looks fantastic! Frittatas are such a good way to sneak in a ton of veggies into eggs :D

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