Asparagus Frittata - PIH Health

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Published on April 12, 2016

Asparagus Frittata

Asparagus Frittata

Frittata and nutritional factsFrittata is an Italian version of an omelet. This healthy recipe for asparagus cheese frittata is a perfect vegetarian recipe for brunch or lunch. Pair this popular egg recipe with a salad for a low fat, low carb meal.


  • 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


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.

Pour mixture into prepared quiche pan. Arrange reserved asparagus tips on top. Sprinkle with Parmesan cheese. Bake for 35 minutes, or until set.

Yield: 8 servings

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