Low Sodium Asparagus Frittata
Light, flavorful, and health-conscious, this Low Sodium Asparagus Frittata is a breakfast or brunch favorite that’s both delicious and heart-healthy. Packed with tender asparagus, sweet red onion, and a touch of garlic, this recipe balances vibrant vegetable goodness with airy eggs and egg whites for a protein-rich dish. A sprinkle of freshly grated Parmesan and bright parsley adds just the right touch of gourmet flair without extra salt, while unsalted butter and olive oil keep things luscious and satisfying. Perfectly golden and cooked to perfection in one skillet, this oven-baked frittata comes together in under 35 minutes, making it ideal for a quick yet elegant meal for four. Serve warm or at room temperature for a versatile dish suitable for any occasion!
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Recipe Information
Ingredients
- 1 bunch fresh asparagus
- 6 large eggs
- 2 egg whites
- 2 tablespoons unsalted butter
- 1 small red onion
- 2 cloves garlic
- 0.5 teaspoon black pepper
- 2 tablespoons fresh parsley
- 3 tablespoons freshly grated Parmesan cheese
- 1 tablespoon olive oil
Instructions
Preheat your oven to 350°F (175°C).
Snap off the tough ends of the asparagus and cut them into 1-inch pieces.
Chop the red onion finely and mince the garlic cloves.
Heat the olive oil in an oven-safe non-stick skillet over medium heat. Add the onion and sauté for 3-4 minutes until soft and translucent.
Add the minced garlic and asparagus pieces to the skillet, cooking for an additional 3 minutes, stirring occasionally.
In a large bowl, whisk together the eggs, egg whites, black pepper, chopped fresh parsley, and grated Parmesan cheese.
Reduce the heat to medium-low, then pour the egg mixture over the vegetables in the skillet. Stir gently to combine everything evenly.
Cook on the stove for about 5 minutes, or until the edges begin to set, occasionally running a spatula around the edges to ensure even cooking.
Transfer the skillet to the preheated oven and bake for 12-15 minutes, or until the frittata is fully set and golden on top.
Remove the skillet from the oven and let it cool for a few minutes. Gently slide the frittata onto a cutting board or serving plate.
Slice into wedges and serve warm or at room temperature, garnished with additional fresh parsley if desired.
Nutrition Facts
Calories |
996 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 73.1 g | 94% | |
| Saturated Fat | 27.9 g | 140% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 1190 mg | 397% | |
| Sodium | 782 mg | 34% | |
| Total Carbohydrate | 38.8 g | 14% | |
| Dietary Fiber | 11.9 g | 42% | |
| Total Sugars | 11.7 g | ||
| Protein | 61.0 g | 122% | |
| Vitamin D | 6.2 mcg | 31% | |
| Calcium | 503 mg | 39% | |
| Iron | 16.9 mg | 94% | |
| Potassium | 1721 mg | 37% | |
*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.
