Asparagus Frittata

An asparagus frittata is a classic Italian-style egg dish, similar to a thick, open-faced omelette, where eggs are cooked with tender asparagus spears, often with additions like cheese, onions, or herbs. It's a versatile dish that can be served warm or at room temperature, making it perfect for brunch, lunch, or a light dinner.

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🍽️ Nutrition at a glance

This dish is high in protein from the eggs and provides healthy fats, especially if made with olive oil and cheese. It's relatively low in carbohydrates, with asparagus offering fiber and key nutrients like folate, vitamin K, and vitamin C. A typical serving (about 1/4 of a 10-inch frittata) has roughly 200-250 calories.

Nutrition breakdown

Calories	220 kcal
Protein	14 g
Carbs	6 g
Fat	16 g
Fiber	2 g
Sugar	3 g
Sodium	450 mg
Vitamin A	300 mcg RAE
Vitamin K	60 mcg
Folate	130 mcg DFE
Vitamin C	8 mg
Vitamin D	1.5 mcg
Calcium	110 mg
Iron	2.5 mg
Potassium	320 mg

Per 1 cup (240 g) · estimated, varies by recipe

💡 What's interesting

Culinarily, the frittata is a cornerstone of Italian home cooking, prized for its simplicity and adaptability to whatever vegetables are in season. Nutritionally, pairing asparagus with eggs creates a powerful combination, as the healthy fats in the yolk help your body absorb the fat-soluble vitamins from the vegetable.