Healthy Asparagus Frittata

Name: Healthy Asparagus Frittata
Total time: 45 min
Yield: 8
Ingredients: 1 1/2 lbs asparagus, trimmed; 2 1/2 cups nonfat cottage cheese; 1 scallion, coarsely chopped; 1/2 cup chopped fresh parsley; 1 egg; 3 egg whites; 1 tsp Dijon mustard; 2 oz part-skim mozzarella cheese; 1 1/2 tsp grated Parmesan cheese

(5.0)

By Judy Capodanno

Published 2/7/2022

Dietitian Reviewed: Jane Schwartz, RDN, CLT

Approved for These Diets:

Heart Healthy | Gluten Free | Diabetic | Vegetarian

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

1 1/2 lbs asparagus, trimmed

2 1/2 cups nonfat cottage cheese

1 scallion, coarsely chopped

1/2 cup chopped fresh parsley

1 egg

3 egg whites

1 tsp Dijon mustard

2 oz part-skim mozzarella cheese

1 1/2 tsp grated Parmesan cheese

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Helpful How-To Video

How to Make Asparagus Frittata

Step 1

Preheat oven to 350°. Lightly coat a 10-inch quiche pan 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.
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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Healthy Asparagus Frittata

Ingredients

Helpful How-To Video

How to Make Asparagus Frittata

Step 1

Step 2

Nutrition Facts

More Recipes Like Asparagus Frittata

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