This Spring Vegetable Frittata is an easy, versatile dish that works for breakfast, lunch, or a quick dinner. Bright spring vegetables, eggs, and Parmesan combine into a satisfying low-carb meal that’s simple to prepare and keeps you full for hours.
How to prepare this Spring Vegetable Frittata
A frittata is similar to an omelet but easier to make: you mix all the ingredients together and cook them slowly, rather than folding fillings into a cooked omelet. Frittatas are forgiving and a great option for cooks of any skill level.
This recipe highlights asparagus and spring onion—classic spring flavors—together with Parmesan for savory depth. The cheese usually provides enough salt, so additional seasoning is optional; add a pinch of salt and pepper if you prefer. Heavy cream adds richness, but you can substitute unsweetened almond milk or water for a lighter or dairy-free option.
Here’s a straightforward method:
- Crack 8 eggs into a large bowl.
- Add 1/2 cup (120 ml) heavy cream (or almond milk/water) and mix gently with a fork until combined.
- Wash 1 lb (450 g) asparagus, snap off and discard the woody ends, then cut the spears into 1-inch (2.5 cm) pieces.
- Heat a skillet over medium heat and add a little olive oil or butter. Add the asparagus and 1/2 cup (120 ml) chopped spring onion. Cook, stirring, about 5 minutes, until the asparagus begins to soften.
- Pour in the egg and cream mixture, stir briefly to distribute the ingredients, then sprinkle 1/2 cup (120 ml) freshly grated Parmesan over the top.
- Reduce heat to low, cover, and cook for 20–25 minutes, until the frittata is set but still slightly creamy—avoid overcooking.
- Serve warm with chopped fresh herbs if desired.
Spring Vegetable Frittata
Ingredients
- 8 organic free-range eggs
- 1/2 cup (120 ml) heavy cream, almond milk, or water
- 1 lb (450 g) asparagus
- 1/2 cup (120 ml) chopped spring onion
- 1/2 cup (120 ml) freshly grated Parmesan
- Extra-virgin olive oil or butter for frying
Instructions
- In a medium bowl, combine eggs and liquid (cream, almond milk, or water). Mix gently with a fork and set aside.
- Wash asparagus and pat dry. Snap off woody ends and chop into 1-inch (2.5 cm) pieces.
- Heat a skillet over medium heat. Add oil or butter, asparagus, and spring onion. Cook until asparagus begins to soften, about 5 minutes.
- Add the egg mixture, stir a couple of times to distribute ingredients, and sprinkle Parmesan evenly on top.
- Reduce heat to low, cover, and cook until the frittata is set but still creamy on top, about 20–25 minutes.
Tags
| Nutrition information (with heavy cream) | In total | Per serving (4 servings) |
| Protein | 77.4 g | 19.4 g |
| Fat | 114.2 g | 28.6 g |
| Net carbs | 13.3 g | 3.3 g |
| kcal | 1399 kcal | 350 kcal |
Variations
To boost protein and flavor, add 1/2 cup (120 ml) chopped ham or cooked bacon, or serve them on the side. For portable portions, bake the mixture in a muffin pan at 350 °F (175 °C) for 20–25 minutes or until centers are set higher than the edges—these egg muffins are great for meal prep.
Swap Parmesan for other strong cheeses: pecorino, feta, or Swiss all work well. For a dairy-free version, use water or unsweetened almond milk and omit the cheese.
Personal notes
The author shares some personal updates and photos from recent gatherings, including team meetings and a picnic. These anecdotes highlight kitchen experiments and seasonal cooking, such as using asparagus and creating keto-friendly desserts. The recipe remains simple and adaptable for many occasions.
