I’m a Certified Nutrition Coach, gluten-free recipe creator, and home detoxification expert with a focus on gut health. I show burned-out women with digestive issues how to take a proactive, holistic approach to healing by sharing nutrient-dense recipes, and sustainable lifestyle tips that are easy to implement in everyday life.
Nothing says spring brunch quite like a fresh asparagus frittata. With savory sun-dried tomatoes and fragrant basil, this frittata recipe might be your new favorite.
Not only is this asparagus frittata delicious and nutritious, but it’s also easy to make and will keep in the refrigerator for several days. Serve it up for weekend brunch with your family or whip it up as a fantastic meal prep option to make your weekday mornings run a little smoother–either way, you can’t go wrong.
Originating in Italy, a frittata is a custardy baked egg dish with an assortment of savory vegetables. Think of them as a crustless quiche with an endless array of customizations.
With the classic pairing of sun-dried tomato and basil, the flavors of this asparagus frittata are perfect for spring and summer. Luckily, you can craft a delicious frittata at any time of the year using whatever veggies are in season.
Frittata vs. Quiche: Which is Best?
I love a good gluten-free quiche, but frittatas are just easier (and quicker!). Simple ingredients combined in a basic method make them easily customizable for people with dietary restrictions without sacrificing flavor or texture.
One of my stepdaughters has a nut allergy, and I can’t have gluten, which makes a pleasing pastry crust for quiche difficult to achieve. A crustless frittata solves this problem and saves time baking. Plus, no need to worry about a dreadful soggy bottom!
Are Frittatas Easy to Make?
Frittatas are one of the easiest brunch dishes to make and this asparagus frittata is no exception. Combine the right flavors and textures and you’ll look like a rockstar chef with very little effort–no special skills required.
All you have to do is prepare your vegetables (in this case asparagus, onion, grape tomatoes, sun-dried tomatoes and fresh basil leaves) and then pour beaten eggs over the top and bake. Presto! A beautiful asparagus frittata awaits.
In this recipe, pre-cooking the vegetables isn’t necessary. However, tougher veggies such as broccoli, would benefit from a light steam or sauté before baking.
Nutritional Benefits of an Asparagus Frittata
Loaded with protein, beneficial fiber, and micronutrients, the ingredients in this asparagus frittata will satisfy you and your delicate microbiome, promoting better gut health.
PREBIOTIC FIBER
Onions, garlic and asparagus all contain prebiotic fiber (specifically inulin) which feeds the healthy bacteria in your gut. In addition to cultivating a happy microbiome, fiber helps with satiety, blood sugar control and effective elimination to reduce your toxic load.
SPECIAL DIETARY NEEDS
My recipe is gluten-free, dairy-free and vegetarian. It’s also easily modifiable to be nut-free making it the perfect dish to serve a crowd with various dietary requirements.
Asparagus Frittata Ingredients
Asparagus – While imported year-round, asparagus is most fresh and nutritious when locally sourced in the late spring and early summer. ½ a pound, cut to ¼” rounds is perfect.
Garlic & Yellow Onion – 2 large cloves of fresh garlic and half a large yellow onion give this asparagus frittata a wonderfully savory flavor.
Tomatoes – A handful of grape tomatoes (about 3-4 ounces) paired with 6 sun-dried tomatoes gives this recipe a healthy dose of eye-protecting lutein and lycopene. Plus, the red color makes for an especially attractive frittata.
Look for sun-dried tomatoes stored in extra virgin olive oil. Cooking tomatoes with olive oil significantly increases the absorption of lycopene and its anti-inflammatory properties. Other seed and vegetable oils are pro-inflammatory.
Fresh Basil – About an ounce is fine but the exact quantity doesn’t matter. A handful or so is fine. Use what you have, just remove the leaves from the stems and gently tear them before adding them to the other ingredients.
Eggs – I’ve made this recipe with 6 and 8 whole eggs. 8 makes for a better egg-to-veggie ratio but needs to cook a little longer. If you only have half a dozen eggs, shave about 10 minutes off the cooking time. Pasture-raised organic or regenerative eggs will be the highest quality, but get what works for you.
Non-Dairy Milk – I’ve used concentrated almond milk and cashew milk in this asparagus frittata recipe and both work well. Organic soy milk or oat milk should work just as well if you’re allergic to nuts. Elmhurst is my favorite brand of non-dairy milk because of their simple ingredients. They’re less expensive at Thrive Market. [Enjoy 40% off your first box with my partner link].
Sea Salt & Fresh Cracked Pepper – ½ teaspoon of fine sea salt and about 10-15 spins of fresh pepper round out the other flavors in this dish.
GARNISHES (OPTIONAL):
Parmigiano-Reggiano – If you tolerate dairy, I’m a fan of high-protein, low-lactose true Parmigiano-Reggiano (from a wheel, NOT “parmesan”). A little grated on top will add a lovely umami flavor.
Goat Yogurt or Goat Cheese – A smear of goat cheese or a dollop of goat milk yogurt is an alternative. Goat milk is easier to digest than cow milk and it’s got beneficial probiotics.
How to Make an Asparagus Frittata
Heat the oven to 350º and lightly grease a glass pie dish with avocado oil or extra virgin olive oil.
Crush and mince the garlic first, then chop the onion and place them in a large glass or stainless-steel mixing bowl. Rinse and remove the woody stems from the asparagus, chopping into ¼” rounds. Slice the grape tomatoes, chop the sun-dried tomatoes and tear the basil before adding the chopped veggies to the bowl. Stir to evenly distribute then pour them into the pie dish.
Crack the eggs into the same mixing bowl. Add the milk and salt and whisk using a hand mixer if you have one. Pour the egg mixture over the veggies and bake for 30-40 minutes or until the center has set and the internal temperature has reached at least 160º.
Remove from the oven and let the frittata rest for 10 minutes, then slice and serve with some flaky sea salt and garnishes if desired.
Elevate your brunch game with this flavorful asparagus frittata featuring sun-dried tomatoes and fresh basil. A great source of protein and beneficial prebiotics, this easy recipe is a healthy choice for you and your microbiome. Whether you need a new recipe to serve for brunch or a nutritious meal-prep option for weekday breakfasts, this asparagus frittata will not disappoint. Give it a try and let me know what you think!
Ingredients
Scale
2 large garlic cloves, minced (about 1 tablespoon)
1/2 large yellow onion, finely chopped
1/2 lb. asparagus, chopped to 1/4” pieces
3–4 oz grape tomatoes, (a large handful) sliced
6sun-dried tomatoes in EVOO, chopped
1 oz container of fresh basil leaves, torn
8 large eggs at room temp
1/4 cupunsweetened non-dairy milk
1/2 teaspoonsalt
10–15 spins of freshly ground black pepper
Garnish – Choose One (Optional):
Parmigiano-Reggiano, freshly shredded
Goat cheese
Goat milk yogurt
Instructions
Heat the oven to 350º. Lightly grease a glass pie dish with avocado oil or extra virgin olive oil.
Prep the Veggies: Crush and mince the garlic first, then chop the onion and place them in a large glass or stainless-steel mixing bowl. Rinse and remove woody stems from the asparagus, chopping into ¼” rounds. Slice the grape tomatoes, chop the sundried tomatoes and tear the basil before adding the chopped veggies to the bowl. Stir to evenly distribute, then pour them into the pie dish.
Make the Frittata: Crack the eggs into the same mixing bowl, adding the milk and salt. Whisk using a hand mixer if you have one. Pour the egg mixture over the veggies and bake for 40 minutes or until the center has set and the internal temperature has reached at least 160º.
Cool and Serve: Remove from the oven and let the frittata rest for 10 minutes, then slice and serve with some flaky sea salt and your choice of garnish if desired.
Cover and refrigerate any leftovers for 3-4 days.
Notes
A hand mixer isn’t required, but it will speed up the process and save your arm. If you don’t have one, use a large whisk.
If only using 6 eggs, check the frittata at about 25-30 minutes
Summary
There you have it–a foolproof recipe for a fresh asparagus frittata that will take your brunch game to new highs with very little effort. Whether you’re hosting family or friends for Easter brunch, need an easy potluck recipe or a high-protein breakfast you can make ahead and quickly reheat for weekday mornings, this dish is a winner.
Grab your sharpest knife and your favorite pie dish and get cooking!
