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Baked Asparagus and Tomato Egg Frittata

Hello, my breakfast-loving friends! Let’s talk about the sheer ease of making this delightful Asparagus and Tomato Egg Frittata. With just a handful of ingredients and a few simple steps, you’ll be on your way to a delicious and satisfying meal. Get ready to savor every bite and start your day on a scrumptious note! Happy Prepping!

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white rectangular baking dish with asparagus and tomato egg frittata

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Why This Recipe Is a Great Low-Carb Friendly Dish

This recipe also caters to those with diabetes or anyone looking to maintain a balanced blood sugar level. With its low-carb profile and nutrient-packed ingredients, the Baked Asparagus and Tomato Egg Frittata won’t send your glucose levels on a rollercoaster ride. Asparagus is a superstar vegetable with a low glycemic index, meaning it won’t cause drastic spikes in blood sugar. Combined with juicy tomatoes and protein-rich eggs, this frittata strikes the perfect balance to keep you feeling energized and satisfied throughout the day.

Simple Ingredients for Vegetarian Egg Frittata

It’s effortless to make this frittata, bursting with the goodness of asparagus, tomatoes, and eggs, and perfect for a single serving. Now let’s explore the amazing benefits of these ingredients in this recipe.

  • Asparagus, oh how I adore thee! Not only does asparagus bring a delightful crunch and vibrant green color to the frittata, but it’s also packed with essential nutrients. It’s a fantastic source of folate, vitamin C, and vitamin K, all of which contribute to a healthy and happy you.
  • Next up, tomatoes. These juicy gems add a burst of freshness to the frittata, and they’re loaded with powerful antioxidants that may help protect against certain types of cancer. Plus, they bring a delightful tartness that complements the asparagus and eggs oh-so-perfectly.
  • Speaking of eggs, they are the glue that holds everything together in this frittata extravaganza. Eggs are a fantastic source of high-quality protein, essential vitamins, and minerals. They provide a satiating boost to keep you energized throughout the day.
white rectangular baking dish with asparagus and tomato egg frittata

How to Make Breakfast Vegetarian Egg Frittata

  1. Preheat the oven to 400F.
  2. Chop the asparagus and tomatoes into small pieces.
  3. Whisk the eggs in a mixing bowl and add the veggies and cheese.
  4. Bake in the oven until the egg whites are firmly set.

Reference the recipe card below for detailed instructions.

white rectangular baking dish with asparagus and tomato egg frittata

Meal Prep Tips for Egg Frittata:

  • When it comes to storage, serving, and freezing, we’ve got you covered. Once you’ve baked the frittata, allow it to cool completely before transferring it to an airtight container. Pop it in the fridge, and it’ll stay fresh for up to four days. When you’re ready to enjoy it, you can reheat it gently in the microwave or even enjoy it cold if you prefer.
  • If you want to freeze portions for future meals, here’s a nifty tip. Slice the frittata into individual servings and wrap each piece tightly in plastic wrap or foil. Place them in a freezer-safe container or bag, and they’ll stay good for up to three months. To thaw and reheat, simply defrost it in the fridge overnight and warm it up in the oven or microwave when you’re ready to savor the goodness.
  • Now, let’s talk about what else you can serve alongside this delectable frittata. Personally, I love to pair it with a side of fresh mixed greens tossed in a zesty vinaigrette. The crispness of the salad beautifully balances the richness of the frittata. You can also serve it with some whole-grain toast or a dollop of creamy avocado for an extra dose of yumminess.
white rectangular baking dish with asparagus and tomato egg frittata
asparagus frittata

Asparagus & Tomato Egg Frittata

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Prep Time 5 minutes
Cook Time 15 minutes
Course Breakfast
Cuisine American
Servings 2


  • knife
  • cutting board
  • whisk
  • mixing bowl
  • baking dish
  • oven


  • 4 each large eggs
  • 1/4 cup cherry tomatoes (sliced)
  • 4 each asparagus spears
  • 1/4 cup shredded cheddar cheese
  • 1 tbsp olive oil
  • 1/4 tsp salt


  • Pre-heat the oven to 400F
  • Chop the asparagus into 1 inch pieces
  • Whisk the eggs in a mixing bowl and add the sliced tomatoes, chopped asparagus, and cheese. Mix well
  • Grease the baking dish with olive oil
  • Pour in the egg mixture and bake in the oven for 12 to 15 minutes until the eggs are firmly set

Frequently Asked Questions

Can I use egg substitutes or egg whites instead of whole eggs?

Certainly! If you prefer to reduce the fat or cholesterol content, you can use egg substitutes or a combination of whole eggs and egg whites. However, keep in mind that the texture and taste may vary slightly from using whole eggs alone.

Do I need to pre-cook the vegetables before adding them to the frittata?

n most cases, pre-cooking the vegetables is not necessary. The frittata bakes in the oven for a sufficient amount of time, allowing the vegetables to cook and soften. However, if you’re using vegetables that take longer to cook, such as potatoes or carrots, it’s advisable to partially cook them beforehand to ensure they are tender.

How do I know when my frittata is fully cooked?

A good indication that your frittata is fully cooked is when the edges are set and golden brown, and the center is firm to the touch. You can also insert a toothpick or a knife into the center of the frittata, and if it comes out clean, it’s ready to be removed from the oven.

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