Low Fat Asparagus Frittata
Elevate your healthy brunch game with this flavorful Low Fat Asparagus Frittata, a light and nutritious dish perfect for any time of day. Packed with tender asparagus, sweet red onion, and a hint of garlic, this oven-baked frittata is made with a mix of whole eggs and protein-rich egg whites for a low-fat, high-protein option. A sprinkle of creamy, low-fat feta cheese adds tangy richness, while fresh basil provides a finishing touch of bright, herbaceous flavor. With only 10 minutes of prep time and a quick bake in the oven, this frittata is an easy, guilt-free recipe that doesn’t skimp on taste. Ideal for busy weeknight dinners, Sunday brunches, or meal prep, this dish is a versatile and wholesome choice for anyone seeking a quick and healthy meal option. Keywords: low fat frittata, asparagus frittata recipe, healthy brunch ideas, protein-packed meals.
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Recipe Information
Ingredients
- 200 grams asparagus
- 6 units egg whites
- 2 units whole eggs
- 60 ml skim milk
- 1 spray olive oil spray
- 1 small, sliced red onion
- 2 cloves, minced garlic
- 0.5 teaspoons salt
- 0.5 teaspoons black pepper
- 50 grams, crumbled low-fat feta cheese
- 10 grams, chopped fresh basil
Instructions
Preheat your oven to 350°F (175°C).
Trim the woody ends off the asparagus and cut them into 1-inch pieces.
In a large oven-safe nonstick skillet, lightly spray some olive oil. Heat over medium heat.
Add the sliced red onion and minced garlic to the skillet and sauté for 3-4 minutes until the onion is soft and translucent.
Add the asparagus to the skillet and continue to cook for an additional 2-3 minutes until the asparagus is tender-crisp.
In a large bowl, whisk together the egg whites, whole eggs, and skim milk until well combined. Season with salt and black pepper.
Pour the egg mixture over the vegetables in the skillet, ensuring the vegetables are evenly distributed.
Sprinkle the crumbled low-fat feta cheese over the top of the egg mixture.
Allow the frittata to cook on the stovetop for about 5 minutes until the edges begin to set.
Transfer the skillet to the preheated oven and bake for 10-12 minutes, or until the frittata is fully set and lightly golden on top.
Remove from the oven and let it cool for a few minutes before slicing.
Garnish with freshly chopped basil and serve warm.
Nutrition Facts
Calories |
122 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.8 g | 1% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0.1 g | ||
| Cholesterol | 2 mg | 1% | |
| Sodium | 1215 mg | 53% | |
| Total Carbohydrate | 23.9 g | 9% | |
| Dietary Fiber | 6.9 g | 25% | |
| Total Sugars | 11.6 g | ||
| Protein | 8.7 g | 17% | |
| Vitamin D | 0.7 mcg | 3% | |
| Calcium | 187 mg | 14% | |
| Iron | 5.3 mg | 29% | |
| Potassium | 747 mg | 16% | |
*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.
