Asparagus Frittata

A frittata is an egg-based Italian dish similar to an omelette or a crustless quiche.

If you love eggs, frittatas are versatile and convenient meal options that you can pack with nutritious and flavour-filled extras.

The egg base of this recipe provides protein, along with choline, iron, selenium, calcium, and vitamins A, B2, B3, B5, B6, B9, B12, D, and K.

Adding cheese to the recipe will provide you with a substantial amount of calcium and vitamins A, D, and K2,  and the asparagus amps up your intakes of nutrients like folate, copper, potassium, and vitamins A and K1.

If you wanted to get a bit fancy (breakfast for dinner, anyone?), you could add lightly cooked bacon, chorizo, mushrooms, leek or any combination of cooked veggies and cheeses like feta, mozzarella, or cheddar. Treat a frittata like a palette for your palate.


One serve provides 200 calories, 16 g protein, 13 g fat, 4 g of net carbs and P:E = 1.0.


The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  



  • 8 eggs, beaten
  • 250 g (or one bunch) asparagus spears
  • 50 g parmesan, grated
  • Salt & pepper (omit pepper for AIP)


  • Pre-heat oven to 180°C/356°F (bake).
  • Line a small baking dish (about the length of the asparagus) with baking paper.
  • Spread out the asparagus in a row, along the bottom of the dish (add any extra cooked ingredients you may have selected now). 
  • Mix the grated cheese, salt & pepper (if using) with the beaten eggs and pour over the asparagus. 
  • Place the rest of the asparagus on the top. 
  • Bake for 30 minutes or until centre is cooked.

Suitable for 

This recipe is featured in the following recipe books optimised for nutrient density.  Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.   

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  • Sample Maximum Nutrient Density Meal Plan.

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