Frittatas are a great way to either use up vegetables for a quick supper, or to make a great centerpiece for a special breakfast or brunch. With this asparagus & goat cheese frittata, because we are using a lot of vegetables, we don’t need too many eggs to make it plus, if you use eggs from free roaming hens, the frittata will be very rich and you’ll find a little will go a long way!

4 servings

10 ingredients

30 min prep

  • 4 large eggs
  • ¼ cup water
  • 1 tablespoon Parmesan cheese, freshly grated
  • Salt and pepper, to taste
  • 2 teaspoons extra virgin olive oil
  • 1 tablespoon scallions, chopped white and light green parts only
  • ½-pound  asparagus, steamed and cut into ½-inch pieces, tips reserved.
  • 1 medium potato, boiled and cut into a ½-inch dice
  • 2-ounce fresh goat cheese,  crumbled
  • Olive oil or unsalted butter, as needed

  1. Preheat the oven to 350 degrees.
  2. In a large bowl, whisk the eggs. Gradually beat in the water. Add the Parmesan, salt and pepper to taste.
  3. Heat the olive oil in a skillet over medium heat, Sauté the scallions until soft. Put the scallion mixture into the egg mixture.
  4. Grease the skillet with a little butter or olive oil. Arrange the reserved asparagus tips in the bottom of the pan. Set aside.
  5. Mix the remaining cut asparagus and potato pieces into the eggs and herbs. Fold in the goat cheese. Carefully pour the egg mixture over the asparagus tips in the skillet. Put the skillet in the middle of the oven and bake until the frittata is set, about 35 to 40 minutes. Let cool for 5 minutes in the pan. Turn the frittata out onto a plate to cool to room temperature. Serve with a simple green salad.
Chef Tips

A well-seasoned, oven-safe, cast iron skillet about 1½-inches deep works best, but if you don’t have one, use an 8-inch cake pan (not spring-form) lined on the bottom with parchment paper.

For this kind of dish, butter tends to have better non-stick qualities than olive oil.

Nutrition Facts (per serving)

Calories: 192; Fat: 11g; Saturated Fat: 4g; Polyunsaturated Fat: 1g; Monounsaturated Fat: 4g; Carbohydrates: 12g; Sugar: 2g; Fiber: 3g; Protein: 13g; Sodium: 455mg

Registered Dietitian Approved

Your recipes, articles, videos, and more content are reviewed by our Registered Dietitian Kate Ueland, MS, RD, CSO, a board-certified specialist in oncology nutrition, to ensure that each is backed with scientific evidence and follows the guidelines set by the Oncology Nutrition for Clinical Practice, 2nd Ed., published by the Oncology Nutrition Dietetic Practice Group, a professional interest group of the Academy of Nutrition and Dietetics, and the American Institute for Cancer Researchand the American Cancer Society.

This recipe was originally published on Cook for Your Life. It is used by permission.

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