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    Home » Lunch

    Published: Apr 11, 2020 · Updated: Oct 18, 2022 by Angela Coleby · This post may contain affiliate links · This blog generates income via ads

    Keto Asparagus Frittata

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    Gluten FreeNut FreeLow CarbVegetarianKeto

    Serve this colourful quick and easy asparagus frittata for brunch, breakfast or lunch.   It makes the perfect Spring time weekend breakfast.

    Cherry tomatoes are added to this frittata recipe for colour and additional flavour.  It’s light, fresh and full of flavour. 

    asparagus frittata

    What's the difference between a frittata and a crustless quiche?

    They may look the same, but a frittata does differ from a crustless quiche.  A quiche is cooked with cream whereas a frittata is a thick, solid omelette.  A quiche is baked in the oven and a frittata is initially cooked on the stove top, then finished in the oven or until the grill.

    How to make asparagus frittata

    The asparagus is par-boiled briefly to partially cook before adding to the frittata but you could grill or stir fry it instead for additional flavour.

    The vegetables are briefly cooked in a medium sized pan and beaten eggs with cheese are added. Gently cooked on the stove, the keto frittata is finished under the grill for the top to set and firm. Another way to cook a frittata is to bake it in the oven.

    To make the keto frittata extra fluffy, add a couple of tablespoons of heavy cream. Parmesan cheese could be swapped with Cheddar or goats cheese.

    asparagus frittata

    Other vegetarian frittata recipes

    Broccoli, Goats Cheese & Olive Frittata

    Vegetable Frittata

    Pumpkin Spinach Frittata

    Pizza Frittata

    asparagus frittata

    Asparagus Frittata

    An easy asparagus frittata with tomatoa
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    Prep Time 10 mins
    Cook Time 15 mins
    Total Time 25 mins
    Course Breakfast, Main Course
    Cuisine Vegetarian
    Servings 4 servings
    Calories 192 kcal

    Ingredients
      

    • 1 bunch asparagus
    • 8 cherry tomatoes
    • 2 spring onions chopped
    • 6 medium eggs
    • 4 tablespoons Parmesan cheese, Vegetarian grated
    • 2 tablespoons olive oil
    • 1 teaspoon salt
    • 1 teaspoon black pepper

    Instructions
     

    • Cook the asparagus in boiling water for about 5-8 minutes until tender. Drain and pat dry.
    • Heat the olive oil in an 8 inch frying pan and add the spring onions, asparagus and cherry tomatoes.
    • Cook for about 1-2 minutes.
    • Beat the eggs and season to taste. Add the Parmesan cheese and blend well.
    • Add the egg mixture to the pan and cook for about 5 – 8 minutes until the bottom of the frittata is firm and the top nearly set.
    • Place under a grill and cook for 2 -3 minutes until the top is golden brown and set.

    Notes

    The net carbs will be the total carb count minus the fibre count. Carb count excludes sugar alcohols.
    Any nutritional analysis on the website is based on an estimate, calculated by http://nutritiondata.self.com from the individual ingredients in each recipe. Variations may occur for various reasons, including product availability and food preparation. We make no representation or warranty of the accuracy of this information.

    YOUR OWN NOTES

    Click here to add your own private notes.

    Nutrition

    Serving: 1servingCalories: 192kcalCarbohydrates: 3.8gProtein: 12gFat: 14gFiber: 1.4g
    Keyword frittata recipes
    Do you know your macros?Check out Free Macro Calculator!
    Tried this recipe?Mention @KetoVegetarianRecipes on Instagram or hashtag it #ketovegetarianrecipes!

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    Hi, I'm Angela!

    I'm the creator behind all the tasty low carb & gluten free recipes at Keto Vegetarian Recipes. I live in sunny St Lucia with the husband, dogs & cats.

    More about me →

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