Low Sodium Asparagus Frittata

Delight in the wholesome flavors of this Low Sodium Asparagus Frittata, a light yet satisfying dish perfect for breakfast, brunch, or even a quick dinner. Packed with tender asparagus, sweet red onion, and aromatic garlic, this recipe emphasizes fresh, vibrant ingredients while keeping sodium levels in check. A blend of whole eggs and fluffy egg whites creates a protein-rich base, enriched with just a touch of freshly grated Parmesan for a subtle, savory finish. Cooked to perfection in an oven-safe skillet, this frittata achieves a golden, custard-like texture without excessive salt—making it an excellent choice for a heart-healthy, low-sodium diet. With a quick prep time and versatile serving options, this flavorful frittata is a must-try for healthy eaters and foodies alike!

Nutriscore Rating: 74/100

Prep Time:15 mins

Cook Time:20 mins

Total Time:35 mins

Servings: 4

Ingredients

• 1 bunch fresh asparagus
• 6 large eggs
• 2 egg whites
• 2 tablespoons unsalted butter
• 1 small red onion
• 2 cloves garlic
• 0.5 teaspoon black pepper
• 2 tablespoons fresh parsley
• 3 tablespoons freshly grated Parmesan cheese
• 1 tablespoon olive oil

Directions

Step 1

Preheat your oven to 350°F (175°C).

Step 2

Snap off the tough ends of the asparagus and cut them into 1-inch pieces.

Step 3

Chop the red onion finely and mince the garlic cloves.

Step 4

Heat the olive oil in an oven-safe non-stick skillet over medium heat. Add the onion and sauté for 3-4 minutes until soft and translucent.

Step 5

Add the minced garlic and asparagus pieces to the skillet, cooking for an additional 3 minutes, stirring occasionally.

Step 6

In a large bowl, whisk together the eggs, egg whites, black pepper, chopped fresh parsley, and grated Parmesan cheese.

Step 7

Reduce the heat to medium-low, then pour the egg mixture over the vegetables in the skillet. Stir gently to combine everything evenly.

Step 8

Cook on the stove for about 5 minutes, or until the edges begin to set, occasionally running a spatula around the edges to ensure even cooking.

Step 9

Transfer the skillet to the preheated oven and bake for 12-15 minutes, or until the frittata is fully set and golden on top.

Step 10

Remove the skillet from the oven and let it cool for a few minutes. Gently slide the frittata onto a cutting board or serving plate.

Step 11

Slice into wedges and serve warm or at room temperature, garnished with additional fresh parsley if desired.

Nutrition Facts

Serving size	(997.8g)

Amount per serving	% Daily Value*
Calories	996.5

Total Fat 73.1g	0%
Saturated Fat 27.9g	0%
Polyunsaturated Fat 1.3g
Cholesterol 1190mg	0%
Sodium 782.1mg	0%
Total Carbohydrate 38.8g	0%
Dietary Fiber 11.9g	0%
Total Sugars 11.7g
Protein 61.0g	0%

Vitamin D 246IU	0%
Calcium 503.2mg	0%
Iron 16.9mg	0%
Potassium 1721.3mg	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: 62.2%

Protein: 23.1%

Carbs: 14.7%