Low Fat Asparagus Frittata

Light, nutritious, and brimming with fresh flavor, this Low Fat Asparagus Frittata is the perfect choice for a healthy breakfast, brunch, or even a quick dinner. Packed with tender-crisp asparagus, sweet red onion, and a hint of garlic, this frittata is brought to life with creamy low-fat feta cheese and fragrant fresh basil. By using a combination of egg whites and whole eggs, along with skim milk, it achieves a luscious texture while keeping the fat content low. Ready in just 30 minutes, this oven-baked frittata is an easy and versatile dish, perfect for meal prep or enjoying fresh out of the oven. Pair it with a crisp side salad or whole-grain toast for a well-rounded, wholesome meal.

Nutriscore Rating: 74/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 200 grams asparagus
• 6 units egg whites
• 2 units whole eggs
• 60 ml skim milk
• 1 spray olive oil spray
• 1 small, sliced red onion
• 2 cloves, minced garlic
• 0.5 teaspoons salt
• 0.5 teaspoons black pepper
• 50 grams, crumbled low-fat feta cheese
• 10 grams, chopped fresh basil

Directions

Step 1

Preheat your oven to 350°F (175°C).

Step 2

Trim the woody ends off the asparagus and cut them into 1-inch pieces.

Step 3

In a large oven-safe nonstick skillet, lightly spray some olive oil. Heat over medium heat.

Step 4

Add the sliced red onion and minced garlic to the skillet and sauté for 3-4 minutes until the onion is soft and translucent.

Step 5

Add the asparagus to the skillet and continue to cook for an additional 2-3 minutes until the asparagus is tender-crisp.

Step 6

In a large bowl, whisk together the egg whites, whole eggs, and skim milk until well combined. Season with salt and black pepper.

Step 7

Pour the egg mixture over the vegetables in the skillet, ensuring the vegetables are evenly distributed.

Step 8

Sprinkle the crumbled low-fat feta cheese over the top of the egg mixture.

Step 9

Allow the frittata to cook on the stovetop for about 5 minutes until the edges begin to set.

Step 10

Transfer the skillet to the preheated oven and bake for 10-12 minutes, or until the frittata is fully set and lightly golden on top.

Step 11

Remove from the oven and let it cool for a few minutes before slicing.

Step 12

Garnish with freshly chopped basil and serve warm.

Nutrition Facts

Serving size	(392.3g)

Amount per serving	% Daily Value*
Calories	122.5

Total Fat 0.8g	0%
Saturated Fat 0.1g	0%
Polyunsaturated Fat 0.1g
Cholesterol 1.9mg	0%
Sodium 1215.0mg	0%
Total Carbohydrate 23.9g	0%
Dietary Fiber 6.9g	0%
Total Sugars 11.6g
Protein 8.7g	0%

Vitamin D 27.2IU	0%
Calcium 187.0mg	0%
Iron 5.3mg	0%
Potassium 746.8mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 5.2%

Protein: 25.3%

Carbs: 69.5%