Asparagus Frittata

Asparagus Frittata
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.
Source: The Diabetes Cookbook. Recipe Credit: . Photo Credit: iStock.

This can make a great breakfast, brunch or quick dinner packed full of protein and veggies. If you don’t like asparagus you can substitute zucchini or broccoli.

  • Prep time
    15 min
  • Cook time
    5 min
  • Servings
    6 Servings
  • Serving size
    1 slice
Nutrition Facts

Nutrition Facts

6 Servings

  • Serving Size
    1 slice
  • Amount per serving Calories 100

  • Total Fat 4.5g
    • Saturated Fat 1.5g
    • Trans Fat 0g
  • Cholesterol 5mg
  • Sodium 430mg
  • Total Carbohydrate 4g
    • Dietary Fiber 1g
    • Total Sugars 2g
    • Added Sugars 0g
  • Protein 12g
  • Potassium 240mg
  • Phosphorus 85mg

Choices/Exchanges: 2 Lean meat



  • nonstick cooking spray
  • thin asparagus (trimmed)
    1 bunch (about 12 oz)
  • olive oil
    1 tbsp
  • egg substitute
    2 cup
  • skim milk
    2 tbsp
  • salt
    1/2 tsp
  • freshly ground black pepper
    1/4 tsp
  • crushed red pepper flakes (optional)
    1/8 tsp
  • margarine (trans-fat-free)
    1 tsp
  • reduced fat, shredded mozzarella cheese (reduced-fat, shredded)
    1/4 cup
  • grated Parmesan cheese
    1/4 cup


  1. Preheat the oven to 425 degrees F.

  2. Spray a baking sheet with cooking spray. In a small bowl, toss asparagus with olive oil. Place on baking sheet and bake in oven for about 12 minutes. Chop cooked asparagus into 1/2 inch pieces. Set aside.

  3. In a medium bowl whisk together the egg substitutes, milk, salt, pepper and red pepper flakes. Set aside and prepare broiler.

  4. Spray a 9 1/2-inch-diameter nonstick ovenproof skillet with cooking spray. Add margarine to skillet and melt over medium heat. Add asparagus to skillet and pour the egg mixture over the asparagus. Cook for a few minutes until the eggs start to set.

  5. Add the mozzarella and Parmesan cheese. Reduce heat to medium-low and cook until the frittata is almost set but the top is still runny, about 2 minutes.

  6. Place the skillet under the broiler. Broil until the top is set and golden brown on top, about 2-4 minutes. Let the frittata stand 2 minutes. Using a rubber spatula, loosen the frittata from skillet and slide the frittata onto a plate. Cut frittata into 6 equal slices and serve.

  • Recommended

    This is so yummy and a great lunch option, will definitely be making this again.