This light and creamy asparagus egg bake is sure to make your mornings more delicious. By using nonfat cottage cheese and a combination of whole eggs and egg whites, we’ve created a vegetarian brunch or lunch recipe that is high in protein while remaining low in saturated fat.
Looking for more ways to make breakfast healthier and more exciting? Try any of our delicious healthy breakfast recipes for a tasty start to your day!
This frittata prioritizes lean protein and fiber-rich vegetables to support heart health and blood sugar management. By swapping traditional heavy dairy for nonfat cottage cheese, it achieves a rich consistency with significantly fewer calories and less fat.
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Yes! Blending cottage cheese into the egg mixture creates a creamy, custard-like texture that mimics heavy cream or whole milk but with much more protein and less fat.
This specific recipe is very low in calories, containing only 94 calories per serving, making it an excellent choice for weight management.
Both are excellent protein sources. Cottage cheese is lower in fat and cholesterol than whole eggs, which is why combining them (or using egg whites) is a popular strategy for heart-healthy cooking.
Beyond adding protein, it provides moisture and prevents the eggs from drying out during the baking process, resulting in a fluffier, richer mouthfeel.
Finding nutritious, high-protein recipes is the best way to maintain energy levels and support cardiovascular health throughout the day. These heart-healthy breakfast and brunch ideas offer delicious, vegetable-forward options that make meal prepping simple and satisfying.
Asparagus is the star of this dish, not just for its earthy flavor, but for its impressive nutrient density. It is an excellent source of vitamin K, which is vital for bone health, and antioxidants like vitamin E and C. For those focused on heart health, asparagus contains high levels of the B-vitamin folate, which helps regulate homocysteine, an amino acid linked to heart disease risk.
Recipe yields 8 servings
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.
Pour mixture into prepared quiche pan. Arrange reserved asparagus tips on top. Sprinkle with Parmesan cheese. Bake for 35 minutes, or until set.
For a complete and balanced meal, consider these pairings:
If you don't have asparagus, fresh baby spinach or chopped broccoli florets work beautifully.
Swap the mozzarella for a sharp low-fat white cheddar or goat cheese for a different flavor profile.
Fresh dill or chives can be used in place of parsley for a more traditional "spring" egg flavor.
If you don't have Dijon, a half-teaspoon of dry mustard powder provides a similar tangy depth.