Heart Healthy Asparagus Frittata

(5.0)
By Judy Capodanno
Updated 3/27/2025
Dietitian Reviewed: Jane Schwartz, RDN, CLT
Approved for These Diets:
Heart Healthy | High Protein | Gluten Free | Diabetic | Vegetarian
Heart Healthy Asparagus Frittata
Photo Credit: Adobe Stock

This light and creamy asparagus egg bake is sure to make your mornings more delicious. Gluten-free and low in fat, this vegetarian brunch or lunch recipe is a must-have in your rotation.

Total Time
45 minutes
Servings
8
Calories
94
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Ingredients

Recipe yields 8 servings

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Helpful How-To Video

How to Make Asparagus Frittata

  1. Step 1

    Preheat oven to 350°F. Lightly coat a 10-inch quiche pan or 9x13-inch baking dish with nonstick cooking spray. In a steamer, steam asparagus until just tender, about 3 minutes. Remove asparagus from steamer and allow to cool. Chop asparagus stems and reserve tips for garnish. In a blender or food processor, purée cottage cheese, chopped asparagus stems, scallion, parsley, egg, egg whites, mustard and mozzarella.

  2. Step 2

    Pour mixture into prepared quiche pan. Arrange reserved asparagus tips on top. Sprinkle with Parmesan cheese. Bake for 35 minutes, or until set.

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Nutrition Facts

Serving Size:
1/8 frittata

94
Calories
2
g
Fat
34
mg
Cholesterol
88
mg
Sodium
5
g
Carbs
1
g
Sat. Fat
2
g
Fiber
14
g
Protein
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