Asparagus Frittata

Elevate your breakfast routine with this Asparagus Frittata – a harmonious blend of eggs, vibrant veggies, and savory cheeses. This versatile dish is the perfect for a nutrient-packed start to your day.

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Updated March 2024

Elevate Your Brunch with Asparagus Frittata

Start your day off with this Asparagus Frittata, a breakfast recipe that combines fresh vegetables, creamy eggs, and cheesy goodness. A frittata is a versatile and flavorful egg-based dish originating from Italian cuisine. This delightful creation is a cross between an omelet and a crustless quiche, showcasing a medley of ingredients harmoniously bound together by eggs. Our frittata recipe is a wholesome and vibrant brunch or even dinner option that features the vibrant flavors of asparagus, bell peppers, and broccoli.

Whether served fresh from the oven or reheated, this frittata will elevate your Easter or weekend brunch experience and is sure to be a hit with your family or any guests.

Why Make this Easy Frittata Recipe:

• Versatility: Customize with various veggies and cheeses for a breakfast tailored to your taste.
• Nutrient-Rich: Packed with vitamins from asparagus, bell peppers, and broccoli, ensuring a wholesome start.
• Protein Boost: Eggs deliver protein, keeping you energized throughout the morning.
• Effortless Elegance: Impress with minimal effort, perfect for both casual mornings and special occasions.
• Meal Prep Friendly: Make ahead for busy mornings, offering a convenient and delicious solution.
• Dietary Adaptability: Accommodates various dietary preferences such as gluten-free, dairy-free, low carb, paleo, low carb, keto and Whole30, ensuring inclusivity on the breakfast table.
• Time-Efficient Cooking: Choose between quick oven baking or stovetop methods for flexibility in preparation.
• Leftover Transformation: Repurpose leftovers into sandwiches or snacks, adding value to your cooking efforts.
• Balanced and Flavorful: A harmonious blend of veggies, eggs, and cheeses for a nutritious and delicious breakfast.

Ingredients and Their Purpose:

• Avocado Oil or Olive Oil: Adds a light, healthy base for sautéing the aromatic onions, setting the stage for a flavorful frittata.
• Asparagus: Infuses a subtle crunch and earthy undertones, contributing both taste and visual appeal.
• Broccoli Florets and Red Bell Pepper: Complement the asparagus, providing a medley of colors and textures for a well-rounded frittata.
• Unsweetened Almond Milk (or any milk or heavy cream): Creates a creamy egg mixture, enhancing the overall texture of the frittata.
• Garlic Powder: Introduces a savory depth, elevating the flavor profile of the egg mixture.
• Dairy-Free Cheddar Cheese and Feta (or Regular Cheddar and Goat Cheese): Offer a cheesy indulgence, making this frittata a delightful treat for those with dairy restrictions. Use Violife Feta or Kite-Hill Ricotta for a Whole30 option.

Instructions: How to make Asparagus Frittata

Preparing the Skillet:

1. Preheat Oven (for the Oven Method): Set the oven to 400°F and position the rack in the middle.
2. Sauté Vegetables: In a 10″ nonstick oven-safe skillet, heat avocado oil or olive oil over medium heat. Sauté diced onions until fragrant, then add asparagus, broccoli, and bell peppers. Cook until just tender, seasoning with salt and pepper.

Preparing the Egg Mixture:

3. Whisk Eggs: In a separate bowl, whisk together eggs, unsweetened almond milk (or preferred dairy/non-dairy alternative), garlic powder, and grated dairy-free cheddar cheese. Ensure a smooth mixture.
4. Combine and Pour: Pour the whisked egg mixture into the skillet with the sautéed vegetables. Top with crumbled dairy-free feta or your preferred cheese.

Cooking Methods:

5. Oven Version: Transfer the skillet to the preheated oven. Cook until the frittata is just set, approximately 15-18 minutes.
6. Stovetop Version: For an alternative, cover the skillet and reduce heat to medium-low. Cook until the bottom is lightly browned, then carefully flip the frittata using a heat-proof spatula. Continue cooking until both sides are lightly browned.

Serving:

7. Slice and Serve: Once cooked, cut the frittata into wedges and serve warm.

Tips for Success:

• Preheat Oven: Ensure the oven is heated to 400°F with the rack in the middle position for optimal cooking.
• Vegetable Sauté: Allow the asparagus, broccoli, and bell peppers to just become tender, preserving their vibrant colors and textures.
• Even Whisking: Achieve a smooth egg mixture by whisking the eggs, milk, and seasonings thoroughly.
• Uniform Vegetable Size: Ensure even cooking by cutting vegetables into similar-sized pieces.
• Perfect Flip Technique: If attempting the stovetop version, use a large plate to flip the frittata with finesse.
• Room Temperature Eggs: Bring eggs to room temperature for a smoother and fluffier frittata texture.
• Uniform Vegetable Size: Ensure even cooking by cutting vegetables into similar-sized pieces.
• Perfect Flip Technique: If attempting the stovetop version, use a large plate to flip the frittata with finesse.
• Room Temperature Eggs: Bring eggs to room temperature for a smoother and fluffier frittata texture.

Variations and Substitutions:

• Cheese Choices: Experiment with different cheese varieties based on your preferences – from sharp cheddar to creamy goat cheese.
• Vegetable Medley: Swap or add vegetables like spinach, cherry tomatoes, or mushrooms for a customized frittata.
• Herb Infusion: Elevate the frittata’s flavor by adding fresh herbs like basil, thyme, or chives.
• Meat Lover’s Twist: Introduce cooked bacon, sausage, or ham for a protein-packed variation.
• Spice it Up: Enhance the dish with a pinch of red pepper flakes or a dash of hot sauce for a kick.
• Mediterranean Delight: Opt for Mediterranean flavors with sun-dried tomatoes, olives, and feta.

Serving Suggestions:

Slice into wedges and serve warm for a comforting breakfast or brunch option.

• Brunch Buffet: Serve alongside a spread of fresh fruits, pastries, and beverages for a brunch feast.
• Side Salad Harmony: Pair with a light cucumber salad or fresh fruit salad for a refreshing and balanced meal.
• Frittata Sandwich: Create a unique breakfast sandwich by placing a frittata wedge between toasted bread or in a wrap.

Storage and Freezer Instructions:

• Refrigeration: Store any leftover frittata in an airtight container in the refrigerator for up to two days.
• Freezing: While frittatas are best enjoyed fresh, you can freeze slices for up to one month. Reheat gently to retain moisture.
• Make-Ahead Filling: Prepare the vegetable mixture in advance, storing it in the fridge until ready to use.
• Reheating Perfection: Gently reheat slices in the oven or on the stovetop for retained moisture.

Frequently Asked Questions (FAQs):

1. Can I use a different oil for sautéing? Yes, olive oil or any cooking oil of your choice will work well.
2. Is there a stovetop alternative to the oven method? Certainly! Follow the stovetop version for a slightly different texture, flipping the frittata for even cooking.
3. Can I make this frittata ahead of time? Absolutely! Prepare ahead and refrigerate, reheating slices as needed.
4. Can I omit dairy-free options for regular cheese? Yes, feel free to use traditional cheddar and feta or goat cheese if dairy-free options are not a concern.
5. Can I use frozen vegetables? While fresh is preferred, you can use thawed frozen veggies, ensuring they are drained well to avoid excess moisture.
6. Can I make a mini version for individual servings? Absolutely! Adjust portions and cook time for personalized mini frittatas.
7. How do I prevent the frittata from sticking to the pan? Use a well-seasoned or nonstick skillet and ensure proper oil coverage before adding the vegetables and eggs.
8. What’s the key to a fluffy frittata? Whisk the egg mixture well, incorporating air for a light and fluffy texture.
9. Can I customize this for a Keto diet? Certainly! Omit high-carb vegetables and choose full-fat dairy options for a keto-friendly frittata.
10. Any tips for a golden-brown top? Adjust oven settings if needed, and consider placing the frittata under the broiler briefly for a golden finish.

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Print

Asparagus Frittata

Prep Time

10 mins

Cook Time

18 mins

Total Time

28 mins

 

Elevate your breakfast routine with this Asparagus Frittata – a harmonious blend of eggs, vibrant veggies, and savory cheeses. This versatile dish is the perfect for a nutrient-packed start to your day.

Course: Breakfast

Cuisine: American

Keyword: asparagus frittata, frittata recipe, ham frittata, low carb breakfast, vegetarian breakfast recipe, veggie frittata

Servings: 6 servings

Calories: 246 kcal

Author: Kelly

Ingredients

• 1 tbsp avocado oil OR olive oil , or olive oil
• 1/4 medium onion , diced (or 1/2 of a small onion)
• 1/2 pound asparagus , tough ends trimmed and cut into 2″ pieces
• 1/3 cup chopped broccoli florets
• 1/2 red bell pepper , chopped
• salt and black pepper to taste
• 8 large eggs
• 1/4 cup unsweetened almond milk , or any milk or creamer / heavy cream if you're not dairy-free
• 1/2 teaspoon garlic powder
• 1/2 cup grated dairy-free cheddar cheese [such as Violife or Chao] , regular cheddar works too if you're not dairy-free
• 4- ounces dairy-free feta [such as Kite-Hill] , you can also sub with regular feta or goat cheese if you're not dairy-free

Instructions

1. Preheat oven to 400 F degrees with the rack in the middle position.

2. In a 10″ nonstick oven-safe (if using the oven-method) skillet, heat oil over medium heat. Add onions and cool for 1 minute until fragrant. Add the asparagus, broccoli and bell peppers. Cook for 2-3 minutes, until just becoming tender. Season with salt and pepper, to taste.

3. Meanwhile, whisk the eggs with milk (or cream) and season with additional salt and pepper. Stir in the garlic powder and cheddar cheese. Pour the eggs into the same pan with the asparagus, and top with crumbled goat cheese. Oven Version:

Oven Version

1. Transfer the skillet to the oven and cook until the the frittata is just set, about 15-18 minutes

Stove-top Version

1. Add a cover on the skillet, reduce the heat to medium-low, and cook until the egg is lightly browned on the bottom, 3 to 5 minutes. Carefully flip the frittata using a heat-proof spatula and cook until the bottom is again lightly browned, 1 to 2 minutes more.

2. Cut into wedges and serve warm.

Nutrition Facts

Asparagus Frittata

Amount Per Serving (1 serving)

Calories 246 Calories from Fat 162

% Daily Value*

Fat 18g28%

Carbohydrates 4g1%

Fiber 1g4%

Sugar 2g2%

Protein 15g30%

* Nutrition facts are provided as a courtesy using the WPRM recipe calculator. It is best to make your own calculations to ensure accuracy. We expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website. Percent Daily Values are based on a 2000 calorie diet.