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Asparagus Frittata – healthy egg breakfast recipe loaded with vegetables and protein

Asparagus Frittata Recipe

This Asparagus Frittata is a delicious, healthy meal, filled with eggs, fresh asparagus, tomatoes, and cheddar. This easy recipe can be served for breakfast, lunch, or even a quick weeknight dinner.
Prep Time 10 mins
Cook Time 25 mins
Total Time 35 mins
Course Breakfast, Brunch, Lunch
Servings 4 servings
Calories 225 kcal


  • 1/2 lb 250g asparagus, trimmed and cut into 1-inch pieces
  • 6 large green onions ~1 cup chopped, white and green parts
  • 1-2 garlic cloves minced or chopped
  • 1 Tbsp. 7g olive oil
  • 6 large eggs
  • 1 cup 240ml milk
  • ½ cup 40g shredded low-fat cheddar
  • fresh herbs chopped
  • salt and pepper to taste
  • 10-12 ~80g cherry or grape tomatoes, halved


  • Preheat the oven to 375°F.
  • In an ovenproof pan (I used cast iron pan), heat 1 tbsp. of olive oil on medium-high heat. Once hot, add the chopped asparagus and sauté, stirring occasionally for 4-5 minutes. Add chopped green onion and minced garlic and continue cooking, about 1 to 2 minutes more.
  • In a large bowl, whisk together the eggs, milk, shredded cheddar, herbs, salt, and pepper.
  • Pour the egg mixture over the vegetables. Top with cherry tomatoes.
  • Bake in the oven for 22-25 minutes or until the center is just firm.
  • Remove from the oven, garnish with herbs (I used my favorite sauteed sage), slice, and serve. Enjoy!


How Many Calories in Asparagus Frittata?
Calories (per 1 serve, 215g): 225 kcal Calories (per 100g): 105 kcal
Fat: 13.7 g Fat: 6.4 g
Carbohydrates: 8.1 g Carbohydrates: 3.8 g
Protein: 17.5 g Protein: 8.2 g
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