Asparagus Frittata

Welcome spring with this Asparagus Frittata! Filled with seasonal veggies, cottage cheese, and feta, it’s a crowd-pleasing and low carb breakfast or brunch that’s perfect for any occasion.

asparagus frittata on a plate with a piece cut by a fork

This easy Asparagus Frittata will quickly turn breakfast or brunch into your new favorite meal of the day. It’s a fuss-free centerpiece that’s made with baked eggs, asparagus, protein-packed cottage cheese, and feta cheese. Serve each slice with a bloody mary, and you have the best meal to start your day or the spring season!

What I love the most about this veggie frittata is that it’s not only healthy and loaded with protein, but it’s also quicker and easier to make than a quiche. For a quiche, the egg filling is baked in a pastry crust, whereas the frittata filling is baked directly in a skillet. So if you want to call this a crustless quiche instead of a frittata, go for it!

Recipe features

  • It’s a high-protein and naturally gluten free baked egg dish that will impress your guests at the brunch party, weekend breakfast, or holiday lunch.
  • Tender-crisp asparagus is baked into a creamy, custard-like mix of eggs and cheese. Every bite is like a taste and texture party for your taste buds!
  • It’s easy to make and on the table in just 30 minutes! Plus, you can easily mix and match your mix-ins. 


Shallots - These add an aromatic, delicate onion flavor to the frittata. If you don’t have shallots, use sliced yellow onion, leeks, or scallions instead.

Asparagus - Asparagus peaks during spring and should be easy to find in most grocery stores and at farmer’s markets from February through June. When you’re shopping, look for bright green and firm stalks with tightly closed tips. 

Eggs - Because you can’t make a frittata without eggs! This recipe uses both whole eggs and egg whites (either separated eggs or from a carton). If you separate the eggs yourself, put the yolks to use in a batch of chocolate caramel lava cakes for dessert.

Cottage cheese - This soft, mild-flavored cheese gives the baked eggs a creamy, satiny mouthfeel along with a boost of protein (28 grams per 1 cup). If you need a substitution, try making the frittata with ricotta, parmesan, or mozzarella instead.

Feta - To finish the frittata with extra cheesy and salty flavors. If you aren’t a fan of feta cheese, you can omit it or swap it with halloumi, fontina, queso fresco, white cheddar, goat cheese, gruyere, or gorgonzola.

Step-by-step instructions

Step 1: Saute the shallots. Heat the olive oil in a large oven-safe skillet over medium heat. Add the shallots when it’s hot and cook until they’re soft and fragrant. 

Step 2: Cook the asparagus. Now add more olive oil, then the asparagus and salt. Pour in a splash of water and continue cooking until the asparagus is fork-tender. 

asparagus and shallot sautéing in a skillet

Step 3: Whisk the cheesy egg filling. Meanwhile, whisk the whole eggs, egg whites, cottage cheese, salt, and pepper in a medium bowl.

2 images: the left image shows eggs, cottage cheese, and spices in a bowl while the right image shows those ingredients whisked together in a bowl

Step 4: Let the edges set. Spread the asparagus and shallots into an even layer in the skillet, then pour the egg mixture over top. Cook over medium heat until the edges begin to set. 

asparagus, the egg mixture, and cheese cooking in a skillet

Step 5: Bake the frittata. Afterward, sprinkle the feta over the top and finish by baking the frittata in the oven until the center is set and the edges are golden brown. Enjoy!

Tips and FAQs

  • If you don’t have an oven-safe skillet, cook the shallots and asparagus separately, then combine them with the whisked egg mixture in a greased 9-inch pie pan or small baking dish. Bake until the edges are set and the center is no longer jiggy. 
  • To make this a quiche instead of a frittata, bake the eggs, veggies, and cheese in my gluten free pie crust after blind baking the crust first. 
  • Be careful not to overbake, or else the frittata may taste rubbery. Pull it from the oven as soon as the eggs are no longer jiggly, then let it rest for 5 minutes before slicing. 

What else can you add to a frittata?

Frittatas are a great way to use up the veggies and leftover cooked meats already in your fridge. Remember to partially cook any raw vegetables beforehand or else they will release moisture and make the eggs watery. 

Here are some add-in ideas to help get you started:

What goes well with a vegetable frittata?

Despite it being made with eggs, you can serve this savory baked egg dish for breakfast, brunch, lunch, and dinner. Pair each slice with maple bacon scones, pecan pie baked oatmeal, or tomato breakfast toast for breakfast and brunch, or potato wedges, sun-dried tomato salad, and balsamic brussels sprouts for lunch or dinner.

What’s the difference between a frittata and an omelet?

The main differences between these dishes are the cooking methods and serving sizes. A frittata makes enough for a crowd and is either cooked slowly over low heat on the stovetop or baked in the oven. Omelets, on the other hand, typically only serve 1 to 2 people and involve folding add-ins into beaten eggs as they cook in a skillet over high heat. 

Can you make it ahead of time?

Yes! You can whisk the cooked veggies, eggs, cheese, and seasonings together the night before and keep the mixture in a sealed container in the fridge. Bake the next morning and enjoy!


Refrigerator: Wrap the individual leftover frittata slices in plastic wrap or keep them in an airtight container. Refrigerate for up to 4 days.

Freezer: The leftovers also freeze well for up to 3 months. Reheat the slices directly from frozen in a 275ºF oven until warmed through (about 20 minutes).

asparagus frittata in a skillet with a slice taken out

More breakfast and brunch recipes 

If you made this recipe, be sure to leave a comment and star rating below. Thanks!

asparagus frittata on a plate with a piece cut by a fork

Asparagus Frittata

Welcome spring with this Asparagus Frittata! Filled with seasonal veggies, cottage cheese, and feta, it’s a crowd-pleasing and low carb breakfast or brunch that’s perfect for any occasion.
Course Breakfast
Cuisine American
Diet Gluten Free, Vegetarian
Keyword asparagus frittata, frittata
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings 6 slices
Calories 150kcal
Author Erin


  • 2 tablespoon olive oil divided
  • cup shallots sliced
  • ½ lb. asparagus cut into 1" pieces
  • pinch of salt
  • 1 tablespoon water
  • 4 eggs
  • ½ cup egg whites
  • cup cottage cheese
  • ¼ teaspoon salt
  • ¼ teaspoon black pepper
  • ¼ cup feta cheese


  • Preheat oven to 350°.
  • Heat 1 tablespoon of oil in a cast iron or oven-safe skillet over medium heat, then add the shallot and sauté until soft, 2-3 minutes. Add the remaining oil, asparagus and salt and sauté for 2 minutes, then add the water and cook until the asparagus is soft, 2-3 minutes.
  • Meanwhile, whisk the eggs, egg whites, cottage cheese, salt, and pepper together in a medium bowl.
  • Pour the eggs into the skillet and cook on the stove for 3-4 minutes just until the edges have set.
  • Sprinkle the feta overtop, then transfer the skillet to the oven and bake for 15-17 minutes. Slice and enjoy!


*Calories are per serving and are an estimation.


Serving: 1g | Calories: 150kcal | Carbohydrates: 5g | Protein: 11g | Fat: 10g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Trans Fat: 0.01g | Cholesterol: 119mg | Sodium: 319mg | Potassium: 223mg | Fiber: 1g | Sugar: 3g | Vitamin A: 504IU | Vitamin C: 3mg | Calcium: 83mg | Iron: 2mg

The post Asparagus Frittata appeared first on The Almond Eater.

Leave a comment

Please note, comments must be approved before they are published