Medically reviewed by Shahzadi Devje, Registered Dietitian (RD) & Certified Diabetes Educator (CDE)
Eggs mixed with a variety of colourful vegetables, cooked to perfection and topped with fresh cilantro. This Tomato Asparagus Frittata is infused with cumin, fenugreek and chilli flakes, to create an easy Desi-licious low carb breakfast or lunch! Dairy-free.
Eggs! Our family loves them. I find them easy, delicious, and there is room for tonnes of variety for other flavour combos - Hello, South Asian flavours!
With it finally feeling like Spring, I have started to incorporate seasonal veggies in our family meals. Fresh spring asparagus is a perfect fit for this quick and savoury Tomato Asparagus Frittata - a great recipe to load on the veggies!!
How To Make Tomato Asparagus Frittata - Step By Step
- Start by preparing your vegetables. Chop the onion, wash, trim and slice the asparagus and tomatoes (Images 1 and 2)
- Fry the onions and asparagus in a medium cast-iron or non-stick pan (Image 3)
- Crack the eggs in a medium bowl, add the salt and spices and whisk (Image 4)
- Pour the eggs over the onion-asparagus mixture. Arrange the asparagus to ensure they are spread in the pan (Image 5) Top with halved tomatoes and sprinkle with cilantro. Cook for a few minutes, until the eggs, begin to set
- Bake in the oven for 8-10 minutes or until the eggs are cooked through (Image 6)
Is it OK to eat eggs every day?
A question I get asked a lot in my practice - Is it OK to eat eggs every day? The biggest concern people share is that eating whole eggs (with the yolk!) may lead to an increase in blood cholesterol levels. Having suffered bad press, research in this area suggests that one egg per day is not associated with coronary heart disease or stroke in healthy adults. It depends on the individual, though; some people are hyper responders and thus may notice a slight increase in their cholesterol levels. Data also shows that consumption of more than seven eggs per week has been associated with an increased risk of heart disease. Those with diabetes, however, should be cautious! Evidence indicates that people with diabetes are more efficient at absorbing cholesterol from foods than those who don’t, and so with increased dietary cholesterol intake, are at risk of cardiovascular disease.
What Are The Benefits Of Eggs?
Eggs are packed with nutrients, rich in protein, vitamins, minerals, and other healthy nutrients like lutein and zeaxanthin, which are suitable for the eyes, and choline, which is needed for healthy nerves and brain. Not to mention, they're also low in calories and saturated fat.
Top Tips For Making Tomato Asparagus Frittata
- When buying asparagus, look for bright green stalks with tightly closed, compact tips
- Choose the right pan for the job - non-stick or cast iron
- Keep a close eye on the heat. It is easy to overcook or over bake frittatas. You don't want dry, chewy eggs
- Don't miss any of the spices and salt as seasoning is everything!
- Pair with some roasted sweet potatoes, multigrain roti (South Asian flatbread), quinoa, or sprouted grain bread in the morning (or anytime really!)
- Choose your favourite veggies or add-ins for this recipe. Just make sure they're sautéed before adding them in. It's best to thoroughly cook your add-ins, especially ones that might release moisture into the eggs—mushrooms, tomatoes, zucchini commonly do this. Notice how in this recipe, we don't submerge the tomatoes. I gently place them on the top before baking - to reduce the amount of moisture in the eggs
More Healthy Breakfast Recipes You Might Like:
What are your favourite egg add-ins? Have you tried my Tomato Asparagus Frittata?
If you try this recipe, I would love to hear from you! Leave a comment, rate it, or share a photo and hashtag with #desiliciousrd on Instagram, Facebook and Twitter! Can't wait to see your photos.
Tomato Asparagus Frittata
Ingredients
- 10 asparagus washed, ends trimmed, sliced in small pieces
- ½ onion finely chopped
- 15 cherry tomatoes washed and sliced in half - lengthwise
- 6 eggs medium, organic
- ½ tsp cumin powder
- ½ tsp fenugreek powder
- ½ tsp chili flakes red
- ½ tsp salt sea salt
- 1 tbsp olive oil extra virgin
- ⅓ cup cilantro fresh, washed, finely chopped
Instructions
- Preheat the oven to 450 degrees F.
- Prepare all the vegetables: wash, trim and slice the asparagus, tomatoes and onion and set aside.
- Crack the eggs in a medium bowl and add all the spices and salt. Whisk well.
- Heat the oil in a medium cast iron or non-stick pan. Add the chopped onion and asparagus and saute for a few minutes on medium/high heat.
- Add the egg mixture to the pan and gently arrange the asparagus to spread evenly.
- Top with sliced tomatoes, ensuring they do not submerge completely in the egg mixture. Cook for 5 minutes on low heat until the eggs begin to set
- Sprinkle with cilantro and bake in the oven for 8-10 minutes or until cooked through. Serve whilst hot.
Notes
- When buying asparagus, look for bright green stalks with tightly closed, compact tips
- Choose the right pan for the job - non stick or cast iron
- Keep a close eye on the heat. It is easy to overcook or over bake frittatas. You don't want dry chewy eggs
- Don't miss any of the spices and salt as seasoning is everything!
- Pair with some roasted sweet potatoes, multigrain roti (South Asian flat bread), quinoa, or sprouted grain bread in the morning (or anytime really!)
- Choose your favorite veggies or add ins for this recipe. Just make sure, they're sautéed before adding them in. It's best to completely cook your add-ins, especially ones that might release moisture into the eggs—mushrooms, tomatoes, zucchini commonly do this. Notice how in this recipe, we don't submerge the tomatoes. I gently place them over the top before baking - to reduce the amount of moisture in the eggs
Please note the nutritional analysis values are estimates and suggestions. This nutrition facts table does not know your life - your body, including your hunger and satiety cues, change daily. It's okay to eat more or less. Say no to food guilt and instead embrace mindful eating.
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Shahzadi is an award-winning registered dietitian (RD) regulated by the College of Dietitians of Ontario and certified diabetes educator (CDE), approved by the Canadian Diabetes Educator Certification Board. A YouTuber and notorious foodie, she's dedicated to helping you end your cooking wars, transform your health, and be the best version of yourself! Shahzadi is an on-air nutrition expert for CTV Your Morning and a regular contributor for Global News and other national media outlets.
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