Asparagus and Mushroom Quinoa Frittata

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This Quinoa Frittata with fresh asparagus and mushrooms makes the perfect breakfast, lunch, or dinner! It's a meal prepper's dream. Plus it's healthy and delicious.

228 CALORIES21g CARBS9g FAT16g PROTEIN
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Frittatas are one of my favorite go-to quick dinners when I am scrambling to get dinner together on a busy weeknight. Not only is it easy to prepare and clean up, but it can also be made with virtually any combination of veggies, grains, and protein you have on hand. It's also packed with protein and the leftovers are perfect for on-the-go breakfasts and lunches.

Although most of the frittatas I make are part of an effort to clean out the fridge (since you can dump almost anything in them), when spring hits, asparagus is my favorite thing to add.

Not only is asparagus sweeter and grassier in the spring when it's in season, but it's also affordable and readily available at farmer's markets and grocery stores. Paired with mushrooms, eggs, and quinoa - it makes a satisfying, hearty, and healthy frittata that you will love.

Now let's talk about the best way to make a frittata. In my opinion, you have to add dairy when making a frittata. It's what gives the frittata its creamy, custardy texture. Whether you add milk, cream, or even cottage cheese, this is key for that luscious texture. 

Why We Love This Quinoa Frittata

  • Great for meal prep: This meal is great for meal prep since it can be eaten for breakfast, lunch, or dinner. Just let it cool before storing it in the fridge. Plus it can be eaten cold, at room temperature, or warmed up.
  • Versatile: Consider this recipe as a blueprint for making any type of veggie-packed frittata. Swap in different veggies, add herbs, add cooked protein, try a different grain, or add some cheese. It all works!
  • Packed with protein: Between the eggs and quinoa, this recipe has 16 grams of protein in every slice. That means it will keep you energized and full.
  • Whole grains: Many frittatas lack fiber since they generally do not contain grains. With the addition of quinoa, this frittata will definitely keep you full from a combination of fiber, healthy fat, and protein. 
  • Lots of veggies: With over 3 cups of veggies, this frittata is packed with tons of vitamins and nutrients. 

Recipe Ideas and Tips

  • Add cheese: This frittata is delicious with cheese. Consider adding some feta cheese, goat cheese, or sharp cheddar.
  • Try new vegetables: Instead of mushrooms and asparagus, make this with any cooked vegetables you like. Consider trying zucchini, spinach, bell peppers, cauliflower, or butternut squash.
  • Make it into muffins: If you prefer a portable frittata, consider making these into muffins like these tasty quinoa egg muffins.
  • Add herbs: Adding fresh herbs to frittatas is one of the easiest way to elevate a simple frittata into something worthy of a special occasion.  Think about adding chives, basil, dill, or oregano. 
  • Boost the flavor: Want to really kick things up? Add olives, artichoke hearts, sundried tomatoes, or roasted red peppers. 

Best Way to Cook Quinoa

Quinoa is extremely easy to cook and much less finicky than rice. Start by using a ratio of 1 cup of quinoa to 2 cups of water. Add the quinoa and water to a pot. Bring to a boil. Then turn down to a simmer and cover the pot. After 15 minutes, turn off the heat but do not uncover. Let sit for 5 minutes and then fluff the quinoa with a fork. 

Frequently Asked Questions

Here are some of the most common questions about making this quinoa frittata.

The key to a fluffy frittata is using dairy. Add milk or cream to the eggs ensure that the egg mixture is light, fluffy, and creamy. When frittatas are made without milk, they tend to deflate and be denser. Make sure to whisk the milk into the eggs for the best results.

The most common reason for a dry frittata is overcooking. Make sure to remove the frittata from the oven as soon as the eggs are set and do not let is become overly browned. 

The frittata is done when the eggs are cooked through and fluffy. The center shouldn't be jiggly and a toothpick should come out clean. The edges will be slightly browned. Make sure to take the frittata out as soon as the eggs are set since it can overcook quickly. 

It is also best to cook the vegetables before adding them to the frittata. This ensures that the vegetables will be fully cooked when the frittata is finished. It also ensures that the vegetables don't release extra liquid into the frittata and ruin the texture. 

The Recipe
Asparagus, mushroom, and quinoa fritattas in two pie plates.

Asparagus and Mushroom Quinoa Frittata

PREP TIME: 5 Min
COOK TIME: 20 Min
TOTAL TIME: 25 Min
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Ingredients

USMETRICS
  • 2 tsp. olive oil
  • 2 cups asparagus, chopped
  • 1 cup mushrooms, sliced
  • 2 green onions, chopped
  • 1 garlic clove, minced
  • 1.5 cups cooked quinoa
  • 4 eggs
  • 4 egg whites
  • 1/2 cup reduced fat milk
  • Salt and pepper

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Instructions

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1

Preheat the oven to 400 degrees

2

Heat the olive oil over medium high heat. Add the asparagus, mushrooms, and green onions. Cook for 5-7 minutes until just tender. Add the garlic and cook for 1 minute. Season with salt and pepper.

3

Whisk together the eggs, egg whites, and milk. Add the vegetables and quinoa to the bottom of a prepared baking dish or pie plate. You can cook this as one large frittata, smaller individual frittatas (like in the picture), or even muffins. Pour the egg mixture over top and gently stir to combine.

4

Bake for 25-30 minutes until eggs are set and cooked through.

Nutritional Facts
Serving Size: 1 slice
Amount Per Serving
Calories 228
Calories from Fat 83
% Daily Value *
Total Fat 9g
14%
Saturated Fat 2g
12%
Monounsaturated Fat 0g
0%
Polyunsaturated Fat 0g
0%
Cholesterol 189mg
63%
Sodium 149mg
6%
Total Carbohydrate 21g
7%
Dietary Fiber 4g
15%
Sugars 4g
Protein 16g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

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About the authorMeet Kristen McCaffrey
Hi, I’m the cookbook author, recipe developer, and food enthusiast behind Slender Kitchen. I am obsessed with making healthy food that is easy to prepare and absolutely delicious. Meal planning is my secret weapon and I hope I can make meal time easier for you with our tried and tested recipes and foolproof meal plans. Learn More
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