High Protein Asparagus Frittata

Elevate your breakfast or brunch game with this High Protein Asparagus Frittata, a wholesome and satisfying dish that’s as nutritious as it is delicious! Packed with tender asparagus, savory red onions, and a hint of garlic, this frittata is bound together by a protein-rich blend of whole eggs, fluffy egg whites, and creamy low-fat milk. A sprinkle of Parmesan cheese and fresh parsley adds irresistible flavor, while a light bake in the oven ensures a perfectly golden, puffed texture. Ready in just 35 minutes, this easy, oven-baked frittata is low in fat, high in protein, and perfect for meal prep or effortless entertaining. Serve it warm for a hearty, nutrient-dense dish that highlights the best of spring flavors!

Nutriscore Rating: 69/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

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

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Prepare the asparagus by trimming the tough ends and cutting them into 1-inch pieces.

Step 3

In a large oven-safe skillet, heat the olive oil over medium heat.

Step 4

Add the diced red onion and crushed garlic to the skillet and saute for about 2 minutes until the onion becomes translucent.

Step 5

Add the asparagus pieces to the skillet and cook for an additional 3-4 minutes, until tender.

Step 6

Meanwhile, in a large mixing bowl, whisk together the eggs, egg whites, and low-fat milk until well combined.

Step 7

Stir in the grated Parmesan cheese, parsley, salt, and black pepper into the egg mixture.

Step 8

Pour the egg mixture over the asparagus and onions in the skillet, making sure the vegetables are evenly distributed.

Step 9

Allow the frittata to cook on the stovetop for about 3-4 minutes, not stirring, until the edges begin to set.

Step 10

Transfer the skillet to the preheated oven.

Step 11

Bake for about 12-15 minutes, or until the frittata is puffed and golden, and the center is set.

Step 12

Remove from the oven and let it cool for a few minutes before slicing.

Step 13

Serve warm, and enjoy your high-protein asparagus frittata!

Nutrition Facts

Serving size	954.3 grams (954.3g)

Amount per serving	% Daily Value*
Calories	1085

Total Fat 68.70g	88%
Saturated Fat 25.50g	127%
Polyunsaturated Fat 1.40g
Cholesterol 1543mg	514%
Sodium 2867mg	125%
Total Carbohydrate 26.60g	10%
Dietary Fiber 6.40g	23%
Total Sugars 12.10g
Protein 92.60g	185%

Vitamin D 353IU	1766%
Calcium 978mg	75%
Iron 13mg	73%
Potassium 1478mg	31%

*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.

Source of Calories

Fat: 56.5%

Protein: 33.8%

Carbs: 9.7%