Asparagus Frittata

Servings 4 people


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


  • Heat the oil in a large skillet with a tight-fitting lid over medium-high heat; add onion, garlic, and asparagus and sauté until soft, stirring occasionally; remove from skillet and set aside.
  • In a medium bowl, beat egg substitute then add cooked vegetables, chopped basil, cheese, bread crumbs, salt, and pepper.
  • Add mixture to the skillet; cover and cook over medium heat, occasionally uncovering and gently lifting the sides of the frittata with a spatula to let the uncooked egg run under the cooked portion, to set.
  • Continue cooking and lifting the sides until the center is nearly firm 4 to 5 minutes.
  • Remove pan from heat and remove the lid. Cover pan with a large round plate or pizza pan and carefully flip the pan and the plate over together.
  • Remove pan from the plate and carefully slide the frittata back into the pan, uncooked side down.
  • Cook until the bottom turns golden, 4 to 5 minutes. Slide frittata onto a serving platter. Serve immediately, garnished with lemon wedges if desired.


NUTRITION per serving: 238 Calories; 8g Fat; 25g Protein; 18g Carbohydrate; 4g Dietary Fiber; 11mg Cholesterol; 504mg Sodium. Exchanges: 0 Grain (Starch); 2 1/2 Lean Meat; 2 Vegetable; 1 Fat. Points: 6 LC SERVING SUGGESTION: Serve a big green salad on the side. SERVING SUGGESTION: Add whole grain rolls and butter. KOSHER: No changes necessary. GLUTEN FREE: Use gluten-free breadcrumbs OR make your own using gluten-free bread.
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