Home » Breakfasts

Sun-Dried Tomato & Asparagus Frittata (Baked)

Name: Sun-Dried Tomato and Asparagus Frittata (Baked)
Prep time: 15 min
Cook time: 35 min
Total time: 1 h
Cuisine: Italian
Ingredients: Extra virgin olive oil or avocado oil cooking spray (for baking dish); 2 teaspoons extra virgin olive oil; ½-pound asparagus, woody ends removed, cut to ½-inch pieces; 1 large shallot, finely chopped; 1/3 cup jarred sun-dried tomatoes in extra virgin olive oil, drained and chopped (about 6 tomatoes); 2 large cloves garlic, peeled, crushed, and minced (about 1 tablespoon); 8 large eggs at room temperature; ¼ cup unsweetened non-dairy milk; ½ teaspoon salt; ¼ teaspoon fresh cracked pepper (about 10 spins on a pepper grinder); Shredded Parmigiano-Reggiano (optional)

ByChelsea Allard April 21, 2026

Jump to Recipe·Print Recipe·Trust With Google·Leave a Review

This asparagus frittata recipe is a fresh, spring-inspired dish made with sautéed asparagus, sun-dried tomatoes, shallots, and garlic, baked into an egg custard for a savory brunch staple. It’s naturally gluten-free, dairy-optional, vegetarian, and perfect for meal prep or easy entertaining.

Overhead of a plate of sliced frittata with asparagus spears and silver forks next to it, and a watermark in the bottom corner.

Nothing says spring brunch quite like an asparagus frittata.

This version features a higher vegetable-to-egg ratio. It pairs tender asparagus with sun-dried tomatoes for a breakfast that feels both rustic and sophisticated. The oven does most of the work, so it’s the kind of recipe you can pull together for a relaxed weekend brunch, prep ahead to reheat for busy mornings, or serve when hosting.

Even better, frittatas are endlessly flexible. Once you get the method down (and it’s really easy, I promise), you can adapt this asparagus frittata with whatever vegetables you have on hand, making it a go-to staple all year long.

If you love these flavors, you might also enjoy my Crab and Asparagus Scramble—it has a similar flavor profile and the sweet lump crab meat gives it a protein boost.

Freshly baked asparagus frittata in a glass pie dish, with a knife ready for slicing and a bowl of sun-dried tomatoes on the side.

Table of Contents:

Why You Should Try It

Simple & foolproof: Minimal prep, no complicated techniques
Nutrient-dense: Packed with protein and fiber to keep you satiated
Meal-prep friendly: Keeps in the fridge for up to 4 days
Perfect for any occasion: Brunch, potlucks, or quick weekday breakfasts when made ahead
Dietary needs: Naturally gluten-free, dairy-free, vegetarian (and easily nut-free)

Health Coach Tip

Asparagus, onions, and garlic are rich in prebiotic fiber, which helps nourish beneficial gut bacteria. Pairing fiber with protein-rich eggs creates an ideal breakfast that supports balanced blood sugar, stable energy, satiety, and digestion.

Ingredients in bowls, including eggs, asparagus, garlic, shallot, almond milk, and sun-dried tomatoes on a wooden surface.

Main Ingredients

ASPARAGUS –Best in late spring and early summer when locally sourced. Look for medium-thickness spears for the best texture.
ALLIUMS – Shallot and garlicadd depth of flavor. You can substitute ½ a medium yellow onion if needed.
SUN-DRIED TOMATOES – Use jarred in extra virgin olive oil to maximize lycopene absorption.
EGGS – Room temperature eggs whisk more easily and create a smoother custard. Set them on the counter while you prep the veggies, and they’ll be warm enough by the time you need them.
NON-DAIRY MILK – Unsweetened almond or cashew milk works well. For nut-free, non-dairy options, use organic soy milk or gluten-free oat milk.
PARMIGIANO-REGGIANO (OPTIONAL) – Adds a rich umami finish if you tolerate dairy.

Recipe Tips

Let the eggs come to room temperature while prepping the veggies for easier whisking.
A hand mixer is optional, but helpful if you want extra fluffy eggs (plus it’s a lot easier than whisking by hand).

A baked frittata in a glass dish with golden edges, resting on a dark wood cutting board.

How to Make a Baked Asparagus Frittata

Making this asparagus frittata recipe in the oven is surprisingly simple. All you have to do is lightly sauté the vegetables, then transfer them to a pie dish, pour beaten eggs over the top, and bake.

Start by preheating your oven and lightly greasing your baking dish. I use a 9 ½-inch pie plate, but a square casserole dish or tart pan works, too.

In a skillet, sauté the asparagus, shallot, garlic, and sun-dried tomatoes until the shallots soften. This step is the trick to building the base flavor in just a few minutes. Once ready, transfer the mixture to the prepared dish.

Next, whisk together the eggs, non-dairy milk, salt, and pepper until smooth and well combined. Pour that mixture directly over the veggies.

Bake for about 35 minutes until the center is set, and the frittata is lightly golden. Let it rest for a few minutes before slicing—this helps everything firm up and makes serving much easier.

Finish with a sprinkle of Parmigiano-Reggiano if using.

A slice of frittata with asparagus on a serving knife, with additional slices on a plate below.

Make This Frittata Part of Your Routine

This baked asparagus frittata recipe is one of those nourishing staples you’ll return to every spring when asparagus is back in season. Whether you’re cooking for a crowd or setting yourself up for an easier week, it’s a balanced, flavorful way to make the most of seasonal ingredients.

More Mediterranean-Inspired Recipes

If you have extra asparagus to use up, my Mediterranean Salad uses sautéed asparagus, assorted olives, and a protein of your choice. It’s delicious for lunch!

For another dairy-free option, try my Zucchini and Mushroom Frittata.

FAQs

What’s a frittata?

A frittata is an Italian-style baked egg dish made with vegetables, herbs, and occasionally cheese. It’s essentially a crustless quiche, but typically lighter and easier to prepare.

Frittata vs. Quiche: Which is Best?

Both are delicious, but frittatas are quicker and simpler to prepare. Since there’s no crust, they’re naturally gluten-free and easy to customize for different dietary needs. Quiche is a heavier meal thanks to the crust.

⭐️ Let me know how your asparagus frittata turned out! Please leave a rating and a comment below, and save it to Pinterest for next time.