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Published on June 07, 2018

Asparagus Cheese Frittata

Serves 8
Diabetic | Gluten Free | Heart Healthy

Frittata is an Italian version of an omelet. This healthy recipe for asparagus cheese frittata is a perfect vegetarian recipe for brunch or lunch. Pair this popular egg recipe with a salad for a low-fat, low-carb meal.


  • 1½ lbs. asparagus trimmed 
  • 2½ cups nonfat cottage cheese 
  • 1 scallion coarsely chopped 
  • ½ cup chopped fresh parsley 
  • 1 egg 
  • 3 egg whites 
  • 1 tsp. Dijon mustard 
  • 2 oz. part-skim mozzarella cheese 
  • 1½ tsp. grated Parmesan cheese


Preheat oven to 350°. Lightly coat a 10-inch quiche pan with nonstick cooking spray. In a steamer, steam asparagus until just tender, about 3 minutes. Remove asparagus from steamer and cool. Chop asparagus stems and reserve tips for garnish. In a blender or food processor, purée cottage cheese, chopped asparagus stems, scallion, parsley, egg, egg whites, mustard and mozzarella.

Pour mixture into prepared quiche pan. Arrange reserved asparagus tips on top. Sprinkle with Parmesan cheese. Bake for 35 minutes, or until set.

Nutrition Facts for ⅛ frittata: 94 calories, 2 g fat, 1 g saturated fat, 35 mg cholesterol, 88 mg sodium, 5 g carbohydrates, 2 g fiber, 14 g protein

Copyright 2019 © Baldwin Publishing, Inc. All rights reserved.  Health eCooking® is a registered trademark of Baldwin Publishing, Inc. Cook eKitchen™ is a designated trademark of Baldwin Publishing, Inc. Any duplication or distribution of the information contained herein without the express approval of Baldwin Publishing, Inc. is strictly prohibited.

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