Golden Asparagus Frittata: Light & Wholesome Italian Classic
Frittatas are Italy’s answer to the omelet - open-faced, hearty, and endlessly adaptable. The word “frittata” comes from friggere, meaning “to fry,” and originally referred to any egg dish cooked in a skillet. Over time, it evolved into the dish we know today: eggs mixed with vegetables, meats, or cheeses, then cooked slowly and finished under a broiler or in the oven for a golden top.
Traditionally, frittatas were a clever way to use up leftovers - whatever was on hand went into the pan. Today, they’re a go-to for quick meals that feel both satisfying and special.
Golden Asparagus Frittata
Looking for a simple, healthy dish that’s perfect for brunch, lunch, or a light dinner?
This Golden Asparagus Frittata is a modern, lighter take on a classic Italian favorite. Made with egg whites, fresh asparagus, and a touch of Parmesan, it’s fluffy, flavorful, and ready in under 30 minutes.
Ingredients for Golden Asparagus Frittata.
Ingredients
1/2 tablespoon extra-virgin olive oil
1 clove garlic, minced
1/2 cup onion, thinly sliced
1 teaspoon fresh thyme, chopped
12 stalks asparagus, cooked & cut into 2-inch pieces
1/2 medium tomato, seeded and diced
1 1/2 cups liquid egg whites
1/2 cup grated reduced-fat Parmesan cheese
Pepper, to taste
Nonstick cooking spray
How to make Asparagus Egg Frittata
In an oven-safe nonstick skillet, warm the olive oil over medium heat.
Add the garlic, onion, and thyme, and sauté for a few minutes until the onion becomes tender but not browned.
Garlic, onion, & thyme cooking over medium heat until tender.
Toss in the asparagus and cook for another minute. Mix in half of the chopped tomato and stir briefly. Remove the veggies from the pan and set aside. Wipe out the pan if needed.
Asparagus added to onion and cooked for 1 minute.
Half of the tomatoes tossed in and stirred briefly.
Set your oven broiler to preheat. In a medium bowl, whisk together the egg whites and cheese until smooth.
Veggies removed from heat and set aside. Eggs and cheese whisked together until smooth.
Pour in the egg mixture and distribute the cooked vegetables evenly over the top. Lower the heat and cook for 5 to 8 minutes, or until the bottom is set and lightly golden.
Egg mixture with vegetables cooking on low heat for 5 to 8 minutes.
Carefully move the skillet under the broiler and cook for another 5 minutes, or until the frittata is fully cooked and firm on top.
Skillet browning under the broiler for 5 minutes.
Slide the finished frittata onto a serving plate. Add pepper to taste, then garnish with the remaining chopped tomato. Serve warm and enjoy!
Frittata on serving plate and garnished with remaining tomato. Enjoy!
THE RECIPE
Golden Asparagus Frittata
A light, protein-packed frittata made with egg whites, fresh asparagus, and Parmesan. This Italian-inspired dish is perfect for a healthy brunch or quick weeknight dinner — flavorful, fluffy, and ready in under 30 minutes!
Ingredients
- 1/2 tablespoon extra-virgin olive oil
- 1 clove garlic, minced
- 1/2 cup onion, thinly sliced
- 1 teaspoon fresh thyme, chopped
- 12 stalks asparagus, cooked & cut into 2-inch pieces
- 1/2 medium tomato, seeded and diced
- 1 1/2 cups liquid egg whites
- 1/2 cup grated reduced-fat Parmesan cheese
- Pepper, to taste
- Nonstick cooking spray
Instructions
- In an oven-safe nonstick skillet, warm the olive oil over medium heat.
- Add the garlic, onion, and thyme, and sauté for a few minutes until the onion becomes tender but not browned.
- Toss in the asparagus and cook for another minute. Mix in half of the chopped tomato and stir briefly. Remove the veggies from the pan and set aside. Wipe out the pan if needed.
- Set your oven broiler to preheat. In a medium bowl, whisk together the egg whites and cheese until smooth.
- Lightly spray the skillet with nonstick spray and place it over medium heat.
- Pour in the egg mixture and distribute the cooked vegetables evenly over the top. Lower the heat and cook for 5 to 8 minutes, or until the bottom is set and lightly golden.
- Carefully move the skillet under the broiler and cook for another 5 minutes, or until the frittata is fully cooked and firm on top.
- Slide the finished frittata onto a serving plate. Add pepper to taste, then garnish with the remaining chopped tomato. Serve warm and enjoy!
Nutrition Facts
Calories
144Fat
5 gCarbs
11 gProtein
14 gFrequently Asked Questions
Q. Can I use whole eggs instead of egg whites?
Yes! You can substitute the 1½ cups of egg whites with 6 whole eggs. This will add richness and healthy fats, but also increase the calorie count slightly.
Q. Do I have to use Parmesan cheese?
Not at all. While Parmesan adds a nice salty flavor, you can use feta, goat cheese, or even a dairy-free cheese if you’re avoiding dairy.
Q. How do I keep the frittata from sticking to the pan?
Make sure you use an oven-safe nonstick skillet and spray it well with nonstick cooking spray before adding the eggs.
Q. Can I make this ahead of time?
Absolutely. This frittata keeps well in the fridge for up to 3 days. Just reheat slices in the microwave or enjoy it cold as a grab-and-go meal.
Q. What other veggies work well in this recipe?
You can mix it up with bell peppers, mushrooms, spinach, or zucchini. Just be sure to cook off any excess moisture before adding to the eggs.
This Golden Asparagus Frittata is a testament to the beauty of simple, wholesome ingredients coming together to create something truly delightful. Whether you're serving it for brunch with friends or enjoying a quiet dinner at home, it's a dish that brings comfort and satisfaction.
Meet Dr. Veronica Allende,
Founder of HealthWealth
Inspired by her Puerto Rican roots & Moroccan family, Dr. Veronica Allende blends culture, wellness & heart into every recipe. Her mission? To make healthy eating feel joyful, simple & full of meaning.
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