Asparagus and Goat Cheese Frittata

Vegetarian
Gluten Free
Health score
7%
Asparagus and Goat Cheese Frittata
25 min.
4
225kcal

Suggestions

Start your day the right way with this delightful Asparagus and Goat Cheese Frittata, a versatile dish perfect for morning meals, brunch, breakfast, or lunch. This vegetarian and gluten-free recipe is not only simple to whip up, but it's also packed with flavors that will leave you wanting more. In just 25 minutes, you can enjoy a delicious, warm meal that serves four, with each serving containing only 225 calories.

The star of this recipe is the combination of fresh asparagus and creamy goat cheese, creating a perfect balance of textures and tastes. The asparagus, known for its numerous health benefits, adds a delightful crunch, while the goat cheese provides a rich, tangy flavor that complements the dish beautifully. The frittata is encased in a golden, fluffy egg base, seasoned with just the right amount of salt and pepper, ensuring every bite is packed with flavor.

Preparation is a breeze, requiring only a few basic ingredients that you likely already have in your kitchen. The cooking process involves sautéing the onions and asparagus in butter until tender, then whisking in the eggs and seasoning before baking to perfection under a broiler. The result is a dish that looks as impressive as it tastes, making it a great option for impressing guests or simply treating yourself to a delicious, homemade meal.

Whether you're looking for a quick and nutritious breakfast or a satisfying lunch, this Asparagus and Goat Cheese Frittata fits the bill. Its simple ingredients, easy preparation, and versatile serving options make it a recipe you'll want to add to your regular rotation. So why wait? Dive into this delicious, healthy, and satisfying dish today.

Ingredients

  • cups asparagus chopped
  • large eggs 
  • ounces goat cheese crumbled
  • 0.5  onion diced finely
  • servings salt and pepper 
  • tablespoon butter unsalted

Equipment

  • bowl
  • frying pan
  • oven
  • whisk
  • broiler

Directions

  1. In an 8-inch ovenproof nonstick skillet or cast-iron pan, melt butter over medium heat.
  2. Add onion and cook, stirring occasionally, until translucent, about 4 minutes.
  3. Add asparagus, sprinkle with salt and pepper and cook, stirring occasionally, until just tender, about 6 minutes longer.
  4. Preheat broiler to high. In a medium bowl, whisk together eggs; season with additional salt and pepper.
  5. Pour eggs over onion-asparagus mixture, stir to combine, then dot surface with goat cheese. Cook, without stirring, until eggs are set on bottom and beginning to set on top, about 5 minutes.
  6. Transfer skillet to oven and broil, 4 to 5 inches from heating element, until eggs are completely set and beginning to brown, 2 to 3 minutes.
  7. Cut into wedges and serve hot or at room temperature.

Nutrition Facts

Calories225kcal
Protein29.39%
Fat62.62%
Carbs7.99%

Properties

Glycemic Index
14.75
Glycemic Load
0.67
Inflammation Score
-7
Nutrition Score
15.316086852032%

Flavonoids

Isorhamnetin
4.51mg
Kaempferol
1.02mg
Quercetin
12.16mg

Nutrients percent of daily need

Calories:225.25kcal
11.26%
Fat:15.74g
24.21%
Saturated Fat:7.67g
47.93%
Carbohydrates:4.52g
1.51%
Net Carbohydrates:2.88g
1.05%
Sugar:2.36g
2.62%
Cholesterol:342.81mg
114.27%
Sodium:398.56mg
17.33%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:16.62g
33.24%
Selenium:29.1µg
41.58%
Vitamin B2:0.58mg
34.12%
Vitamin K:28.82µg
27.44%
Phosphorus:267.35mg
26.73%
Vitamin A:1286.4IU
25.73%
Folate:81.23µg
20.31%
Iron:3.4mg
18.89%
Copper:0.35mg
17.57%
Vitamin B5:1.69mg
16.9%
Vitamin B6:0.28mg
13.97%
Vitamin B12:0.83µg
13.75%
Vitamin D:1.89µg
12.58%
Vitamin E:1.8mg
11.99%
Zinc:1.71mg
11.42%
Vitamin B1:0.15mg
10.15%
Calcium:98.97mg
9.9%
Manganese:0.17mg
8.5%
Potassium:282.57mg
8.07%
Fiber:1.64g
6.56%
Magnesium:24.73mg
6.18%
Vitamin C:4.77mg
5.78%
Vitamin B3:0.83mg
4.15%
Source:My Recipes