Asparagus Frittata

A frittata is an egg-based Italian dish, a bit like an omelette or crustless quiche that you can pack with nutritious and flavour-filled extras.   

The eggs for the base of this recipe provide protein along with vitamins B2, B5, B12, choline, iron and selenium while the cheese will boost your calcium and the asparagus fills in the folate, vitamins A and K1, copper and potassium.

If you wanted to get a bit fancy you could add lightly cooked bacon, chorizo, mushrooms, leek or any other cooked veggies or other cheese like feta or cheddar.


One serve provides 200 calories, 16 g protein, 13 g fat and 4 g of net carbs


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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