Asparagus Frittata

Servings 4 servings


  • 1 cup onion chopped
  • 3 cloves garlic pressed
  • 4 1/2 cups asparagus spears coarsely chopped
  • 3 cups egg substitute
  • 1 1/2 tablespoons basil chopped
  • 3/4 cup part-skim Mozzarella cheese shredded
  • 3 tablespoons dry bread crumbs
  • sea salt and freshly ground black pepper to taste
  • 1 tablespoon olive oil
  • Lemon wedges optional


  • Saute onion, garlic and asparagus in a large non-stick skillet with a tight fitting lid over medium-high heat until soft; remove from skillet and set aside.
  • Wipe the skillet clean with a paper towel. In a medium bowl, beat egg substitute; add cooked vegetables, basil, cheese, bread crumbs, salt and pepper; set aside.
  • In the same skillet, heat the olive over medium heat. Add egg mixture; cover and cook for 4 to 5 minutes, occasionally uncovering and gently lifting the sides of the frittata with a spatula to let the uncooked egg run under the cooked part.
  • Remove pan from heat and remove lid. Cover pan with a large round plate or pizza pan; carefully flip pan and plate over together. Remove pan from plate and carefully slide the frittata back into the pan, uncooked side down.
  • Cook frittata until bottom portion turns golden, 4 to 5 minutes then slide it onto a serving platter. Serve immediately, garnished with lemon wedges if desired.


LC SERVING SUGGESTION: Serve a big spinach salad on the side.
SERVING SUGGESTION: Add whole grain rolls and butter.
KOSHER: No changes necessary.
GLUTEN FREE: Use gluten free bread crumbs or make your own crumbs from gluten free bread.
NUTRITION: Per Serving: 400 Calories; 24g Fat; 30g Protein; 17g Carbohydrate; 4g Dietary Fiber; 15mg Cholesterol; 475mg Sodium. Exchanges: 3 1/2 Lean Meat; 2 Vegetable; 2 1/2 Fat. Points: 1
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