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Tomato Asparagus Frittata | Low Carb Recipe

5 from 2 votes
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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.
Prep Time15 mins
Cook Time15 mins
Course: Breakfast, Main
Servings: 3 people
Asparagus Frittata topped with colorful tomatoes in a red pan on a table cloth

Ingredients

  • 10 asparagus washed, ends trimmed, sliced in small pieces
  • 1/2 onion finely chopped
  • 15 cherry tomatoes washed and sliced in half - lengthwise
  • 6 eggs medium, organic
  • 1/2 tsp cumin powder
  • 1/2 tsp fenugreek powder
  • 1/2 tsp chili flakes red
  • 1/2 tsp salt sea salt
  • 1 tbsp olive oil extra virgin
  • 1/3 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
Nutrition Facts
Tomato Asparagus Frittata | Low Carb Recipe
Amount Per Serving
Calories 167 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 3g15%
Cholesterol 327mg109%
Sodium 531mg22%
Potassium 441mg13%
Carbohydrates 9g3%
Fiber 2g8%
Sugar 4g4%
Protein 14g28%
Vitamin A 1515IU30%
Vitamin C 24.2mg29%
Calcium 76mg8%
Iron 3.7mg21%
* Percent Daily Values are based on a 2000 calorie diet.

Please note the nutritional analysis numbers are estimates and suggestions. The nutrition facts table does not know your life; your body - including you hunger and satiety cues - change daily. It’s okay to eat more or less. Let's say no to food guilt and embrace mindfulness.