As someone who tries to eat a lower-carb diet most of the time, I am eternally grateful that I love eggs. Otherwise, breakfast is challenging since low carb breakfast options can be hard to come by, what with the bagels and toast and cereal and muffins and waffles and whatnot.
With that said, I do get sick of eating my eggs the same way all the time and am always looking for new ways to make them a little more exciting. Since the asparagus season just started, one way I like to mix up my egg dishes and incorporate this seasonal vegetable is to make this simple Asparagus, Mushroom, and Feta Frittata.
Frittatas are easy to make and a great, easy way to incorporate in lots of your favorite veggies. Plus, they are a healthy, protein-packed way to keep you full all morning. When you're low on ideas and on a low-carb diet, remember, a frittata can be your best friend!
I can't say it enough — making a frittata is so easy it can be child's work. Really, even your kids can help with this one, and they'll love to try it because they had a hand in making it.
The first thing I do is to chop up the asparagus, mushrooms, and green onions and then mince the garlic and set it all aside so I can just dump the ingredients as I go (see, easy!). Next, I put a little bit of olive oil in a skillet over medium-high heat. To the oil, I add the veggies and stir them around for about 5-7 minutes so that they start to get tender and cook through a bit. The garlic comes in at the end of the veggie saute, and cooks one minute longer. Then, I season the whole mixture with salt and pepper to taste.
Now, here comes the fun part: whipping up the eggs! In a small bowl, I'll whisk together the eggs, whites, and milk until thoroughly combined. Pour the veggies and feta into the bottom of a greased baking dish or pie plate. (Or choose smaller dishes or muffin tins for individual servings.) Pour the eggs over the top of the vegetables and feta and give each frittata a stir to combine.
Pop the pan, plate, tin, or tiny ramekins into the oven and let them cook for about 25-30 minutes or until the eggs are set and cooked through.
What is a frittata?
A frittata is a dish served often at brunches. It is egg-based and can be filled with lots of different vegetables, cheeses, or other complementary egg ingredients.
Frittatas are generally cooked in a skillet or cast iron pan (or pie plate, etc.) and start on the stovetop and then are finished in the oven. (So if you do choose to go this route, make sure your skillet or pan is oven-safe and has no plastic handles or anything that will melt.)
This egg dish is also cooked with eggs as part of the mixture, rather than an omelet where the eggs are outside of the rest of the fillings or like a quiche where there is a crust with eggs inside it. They can also be eaten hot or at room temperature. Frittatas make great brunch additions too as they can serve lots of people.
What can you put in a frittata?
Frittatas can be customized so many different ways, mostly in the additions you make to the eggs. Here are some of my favorites:
- Broccoli, cauliflower, and cheddar
- Mushrooms, black olives, and artichoke hearts
- Red onions, zucchini, and yellow squash
- Black beans, chorizo, and queso fresco
- Spinach, kale, and goat cheese
- Arugula, tomatoes, and goat cheese
- Cherry tomatoes, mozzarella, and basil
- Red peppers, white onions, and mushrooms
- Turkey bacon or sausage, cheddar, and green onions
Can I use canned or frozen asparagus?
Although you could use canned or frozen asparagus and mushrooms in this recipe, it will come out best with fresh. If you use canned, make sure to drain the vegetables and dry them. For frozen, you will want to defrost them first and then pat off any excess moisture with a paper towel.
How long will this Asparagus Frittata last in the fridge?
Frittatas last between 4-5 days in the fridge and can be eaten cold, warmed up, or room temperature. For best results, make sure to let the frittata fully cool before placing it in the fridge. These do not freeze well.
Can you eat a frittata cold?
If you like cold eggs, then by all means, eat a cold frittata. There are no rules, just make sure it's baked first. If you are refrigerating it, it can stay fresh up to three days. To reheat it, put it in the microwave for a minute or less, depending on how big your pieces are.
I hope I've opened your eyes to the possibilities of eggs. They're great for breakfast (or any time, really) but when you get sick of them and you need a low-carb breakfast, try a frittata. Let me know how you make it — I'm always interested in some new flavor combinations.
Looking for more frittata recipes?
- Asparagus Tomato Frittata
- Broccoli and Cheese Frittata
- Southwest Black Bean Egg Muffins
- Broccoli Cheddar Egg Muffins
- Turkey Quiche Muffins with Broccoli