Asparagus Frittata Casserole(Makes 4 Servings; Carb Count: 7 Grams)
A savory asparagus frittata casserole combining tender asparagus, eggs, and milk for a nutritious, crowd-pleasing breakfast or brunch option that's easy to prepare and customize.
Ingredients
Instructions
- Preheat oven to 400°F.
- In a medium bowl, beat eggs.
- Add milk and salt; blend well.
- Pour mixture into a greased 9 x 9-inch baking pan.
- Top with thawed asparagus spears.
- Sprinkle with cheese.
- Bake for 15 minutes or until egg mixture is set.
Tips & Substitutions
For a creamier texture, consider adding a splash of heavy cream to the egg mixture. If you don't have frozen asparagus, fresh asparagus works well too; just blanch it briefly before adding. You can also enhance the flavor with herbs like thyme or dill. To elevate the dish, sprinkle some grated Parmesan cheese on top before baking.
Serving Suggestions
Serve the asparagus frittata warm, garnished with fresh herbs for an appealing look. It pairs beautifully with a light salad or fresh fruit, making it a great brunch option. For a heartier meal, consider serving it alongside roasted California Sweet Potatoes. This dish also makes for a delightful breakfast or a quick lunch.
Storage & Reheating
Leftover frittata can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, simply warm slices in the microwave for about 30-60 seconds or bake in a 350°F oven until heated through. This dish also freezes well; just wrap it tightly and store for up to 2 months.
Nutrition & Diet Analysis (per serving)
Each serving of Asparagus Frittata Casserole(Makes 4 Servings; Carb Count: 7 Grams) contains roughly 791 calories, with 32g protein, 90g carbohydrates, and 34g fat. It is an excellent source of protein (64% of the Daily Value) and calcium (55% of the Daily Value), and a good source of iron and vitamin A. Note that it is relatively high in sodium, at 1646mg per serving (72% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use other vegetables in this frittata?
Absolutely! Feel free to substitute with vegetables like spinach, bell peppers, or zucchini. Just make sure to pre-cook any vegetables that release a lot of moisture to keep the frittata from getting soggy.
How can I make this recipe dairy-free?
To make a dairy-free version, substitute the 1% milk with almond milk or another plant-based milk and use a dairy-free cheese alternative on top. The eggs will still provide a rich base for the frittata.
Can I prepare this frittata ahead of time?
Yes, you can prepare the egg mixture and layer it with asparagus the night before. Cover and refrigerate until ready to bake in the morning. This is a great option for busy mornings or brunch gatherings.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).