High Protein Asparagus Frittata
Elevate your breakfast or brunch game with this High-Protein Asparagus Frittata—a nutritious, flavorful dish that's perfect for starting your day strong or impressing weekend guests. Packed with protein-rich whole eggs and egg whites, fresh asparagus, and a touch of Parmesan, this frittata combines creamy textures with vibrant earthy flavors. The addition of sautéed garlic, red onion, and fresh parsley infuses a fragrant depth, while low-fat milk keeps it light and wholesome. Ready in just 35 minutes, this oven-baked frittata is not only easy to prepare but also makes for an elegant yet healthy dish that’s ideal for meal prep. Enjoy it warm for breakfast, or pair it with a side salad for a protein-packed lunch or dinner.
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Recipe Information
Ingredients
- 200 grams asparagus
- 8 large eggs
- 4 large egg whites
- 60 ml low-fat milk
- 50 grams grated Parmesan cheese
- 1 small diced red onion
- 2 tablespoons chopped fresh parsley
- 1 tablespoon olive oil
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 cloves crushed garlic cloves
Instructions
Preheat your oven to 375°F (190°C).
Prepare the asparagus by trimming the tough ends and cutting them into 1-inch pieces.
In a large oven-safe skillet, heat the olive oil over medium heat.
Add the diced red onion and crushed garlic to the skillet and saute for about 2 minutes until the onion becomes translucent.
Add the asparagus pieces to the skillet and cook for an additional 3-4 minutes, until tender.
Meanwhile, in a large mixing bowl, whisk together the eggs, egg whites, and low-fat milk until well combined.
Stir in the grated Parmesan cheese, parsley, salt, and black pepper into the egg mixture.
Pour the egg mixture over the asparagus and onions in the skillet, making sure the vegetables are evenly distributed.
Allow the frittata to cook on the stovetop for about 3-4 minutes, not stirring, until the edges begin to set.
Transfer the skillet to the preheated oven.
Bake for about 12-15 minutes, or until the frittata is puffed and golden, and the center is set.
Remove from the oven and let it cool for a few minutes before slicing.
Serve warm, and enjoy your high-protein asparagus frittata!
Nutrition Facts
Calories |
269 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 17.2 g | 22% | |
| Saturated Fat | 6.3 g | 32% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 386 mg | 129% | |
| Sodium | 662 mg | 29% | |
| Total Carbohydrate | 6.1 g | 2% | |
| Dietary Fiber | 1.4 g | 5% | |
| Total Sugars | 3.1 g | ||
| Protein | 23.3 g | 47% | |
| Vitamin D | 2.2 mcg | 11% | |
| Calcium | 236 mg | 18% | |
| Iron | 3.1 mg | 17% | |
| Potassium | 332 mg | 7% | |
*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.
