Heart-Healthy Asparagus Frittata
Elevate your breakfast or brunch routine with this Heart-Healthy Asparagus Frittata, a nutrient-packed dish that's as delicious as it is good for you. Featuring tender asparagus, savory red onion, a touch of garlic, and crumbles of low-fat feta cheese, this oven-baked frittata is a vibrant combination of flavors and textures. It's made with wholesome ingredients and uses low-fat milk to keep things lighter, making it perfect for maintaining a well-balanced diet without sacrificing taste. With minimal prep time and a quick bake in the oven, this frittata is ready in just 35 minutes, providing a hassle-free way to enjoy a protein-rich meal. Garnished with fresh parsley, it’s an eye-catching dish that’s ideal for serving at family gatherings or savoring as a solo treat. Whether you're looking for a healthier breakfast option, a light dinner, or a post-workout pick-me-up, this heart-healthy recipe checks all the boxes!
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Recipe Information
Ingredients
- 1 bunch asparagus
- 2 tablespoons olive oil
- 0.5 medium red onion
- 2 cloves garlic
- 8 large eggs
- 0.25 cup low-fat milk
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 tablespoons fresh parsley
- 0.5 cup low-fat feta cheese
Instructions
Preheat your oven to 375°F (190°C).
Trim the woody ends off the asparagus and cut the spears into 1-inch pieces. Set aside.
Finely chop the red onion and mince the garlic cloves.
In a non-stick, oven-safe skillet, heat the olive oil over medium heat.
Add the chopped red onion to the skillet and sauté for 3-4 minutes until soft and translucent.
Add the minced garlic and asparagus pieces to the skillet, and cook for another 3-4 minutes until the asparagus turns bright green and tender.
In a large bowl, whisk together the eggs, low-fat milk, salt, and black pepper until well blended.
Pour the egg mixture over the vegetables in the skillet, stirring gently to distribute the vegetables evenly.
Crumble the feta cheese and sprinkle it over the top of the egg mixture.
Cook on the stove over medium-low heat for about 5 minutes until the edges start to set.
Transfer the skillet to the preheated oven and bake for 10-12 minutes, or until the frittata is puffed, golden, and the center is set.
Carefully remove the skillet from the oven and let it cool for a few minutes.
Garnish the frittata with freshly chopped parsley before slicing and serving.
Cut into wedges and serve warm. Enjoy your heart-healthy meal!
Nutrition Facts
Calories |
1175 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 80.6 g | 103% | |
| Saturated Fat | 23.7 g | 118% | |
| Polyunsaturated Fat | 2.9 g | ||
| Cholesterol | 1557 mg | 519% | |
| Sodium | 3325 mg | 145% | |
| Total Carbohydrate | 40.0 g | 15% | |
| Dietary Fiber | 10.0 g | 36% | |
| Total Sugars | 17.4 g | ||
| Protein | 85.9 g | 172% | |
| Vitamin D | 8.6 mcg | 43% | |
| Calcium | 1033 mg | 79% | |
| Iron | 18.3 mg | 102% | |
| Potassium | 1635 mg | 35% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
