Asparagus and Tomato Frittata with Feta

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This simple Asparagus and Tomato Frittata with Feta is a light and healthy breakfast recipe that is perfect for feeding a crowd on the weekend of prepping ahead of time for easy breakfasts and lunches.

206 CALORIES 7g CARBS 12g FAT 18g PROTEIN
3
Freestyle™ SmartPoints™ New!
(3 Old SmartPoints™)
(5 PointsPlus®)

This healthy Asparagus and Tomato Frittata with Feta Cheese is surprisingly simple to make but has tons of flavor from the tender asparagus, fresh tomato, green onions, and creamy feta. If you are a huge asparagus fan, you may also enjoy this One Pot Lemon Garlic Chicken and Asparagus or Grilled Asparagus with Feta.

Happy breakfast eating! Sometimes to get going in the morning, I need a breakfast to look forward to and packets of oatmeal or my millionth container of yogurt just isn’t going to do it. I need something that gets me excited to get out of bed. A frittata packed with seasonal veggies and feta cheese is just the thing to get me going. Plus since this Asparagus and Tomato Frittata is delicious hot or cold, this is a great recipe to keep in your fridge all week for a quick breakfast, lunch, or dinner.

This healthy Asparagus Frittata is one of those recipes that can serve as a blueprint anytime you want to make a frittata. Using the basic proportions for eggs, veggies, milk, and cheese - you can swap in different things to create your own frittatas. Since this is such a great make-ahead dish, I make a frittata almost every week using whatever veggies I have on hand and a cheese to complement those flavor. I also love substituting a thick and chunky salsa for the tomatoes to create a spicy frittata. It's delicious.

One other quick note. Since feta can be a polarizing ingredient, especially for children, feel free to use a different kind of cheese instead of the feta. Shredded mozzarella, cheddar, or jack cheese are almost universally loved. However, you could also use something like ricotta, goat cheese, or even blue cheese to create something unique and delicious. Lastly, if you can't find good fresh tomatoes, you can use drained canned tomatoes. I like the fire roasted ones since it adds a touch of smoky flavor. The canned tomatoes with green chilies are also delicious since they add a touch of heat.

Side Dish Ideas for this Healthy Asparagus Frittata

There are so many different side dishes you can serve with this easy asparagus frittata. Depending on when I am serving this dish, I choose different side dishes to complement the meal.

  • Breakfast sides: If I am making this for breakfast or brunch, I almost always make these Easy Breakfast Potatoes since they are always a huge hit. Then I will make some turkey sausage, a big bowl of fruit salad, and grab a loaf of crunchy bread. 
  • Lunch: When I am serving this Asparagus and Tomato Frittata for lunch, usually I like to pair it with a big salad and if the weather is cold, a nice bowl of soup. One of my favorite salads to serve is this Kale Caesar Salad since it is always a huge hit. For soup, I love making this Slow Cooker Cheesy Cauliflower Soup.
  • Dinner: At dinner time, I usually will serve it in a similar manner to lunch, with a nice green salad, soup, or both. These Easy Roasted Potatoes are another nice option and you won't believe how good they are from the simple addition of mustard. It is such a nice pairing with the frittata.

What is the Difference Between a Frittata and a Quiche?

One of the most common questions I receive when I post a frittata recipe is someone wondering about the difference between frittatas and quiche. Generally speaking, a frittata is basically a quiche without a crust. Both are egg dishes that are made with an egg custard that uses eggs and milk to create a fluffy baked egg dish. They also both normally contain savory ingredients like vegetables, meat, cheese, and fresh herbs. So if it has a crust, it is a quiche and if it doesn't, feel comfortable calling it a frittata. 

Can I make these as Frittata Muffins?

Although I love the look of a beautiful circular frittata, sometimes it is more convenient to make muffin sized frittatas that are perfect for grab and go meals. If you are going to make this as a muffin recipe, you will need to skip the part of the recipe where the frittata cooks in the pan. Instead, the eggs will cook completely in a greased muffin tin. They will likely take 15-18 minutes to cook through. One way to know they are ready is that the egg will puff up substantially and begin to brown on the top. You can also use a toothpick to check doneness.

 

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The Recipe

Asparagus and Tomato Frittata with Feta

PREP TIME: 10 Min
COOK TIME: 15 Min
TOTAL TIME: 25 Min
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Ingredients

US METRICS
  • 1/2 tbsp olive oil
  • 2 cups asparagus, trimmed and cut into 1 inch pieces
  • 4 U green onions, chopped
  • 3/4 cup fresh tomato, seeded and chopped
  • 6 U eggs
  • 1/2 cup skim milk
  • 3/4 cup crumbled reduced fat feta cheese
  • 1 U Salt and pepper, to taste

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Instructions

  1. Preheat the oven to 450 degrees.
  2. Whisk together the eggs, milk, and 1/2 cup feta cheese. Season with salt and pepper.
  3. In a skillet, heat the olive oil over medium heat. Add the green onions and asparagus and saute until just tender, about 2-3 minutes.
  4. Add the tomato and cook for one more minutes.
  5. Pour in the egg mixture and cook until the eggs begin to set but don’t burn, about 4-6 minutes.
  6. Sprinkle top with remaining feta cheese and place in the oven. Bake for 8-12 minutes until eggs are completely set and cooked through.
Nutritional Facts
Serving Size: 1 slice
Amount Per Serving
Calories 206
Calories from Fat 109
% Daily Value *
Total Fat 12g
18%
Saturated Fat 5g
24%
Monounsaturated Fat 0g
0%
Polyunsaturated Fat 0g
0%
Cholesterol 290mg
97%
Sodium 469mg
20%
Total Carbohydrate 7g
2%
Dietary Fiber 2g
9%
Sugars 4g
Protein 18g

* 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.

† SmartPoints™ and PointsPlus® calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.
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