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+ servings
RD Approved Badge - Anti Inflammatory
Asparagus Frittata topped with colorful tomatoes in a red pan on a table cloth
5 stars (2 reviews)

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Tomato Asparagus Frittata

Prep Time: 15 mins
Cook Time: 15 mins
Total Time: 30 mins
Yield: 3 people
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.

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

Equipment

  • pan

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 Information:

Calories: 167kcal (8%)Carbohydrates: 9g (3%)Protein: 14g (28%)Fat: 9g (14%)Saturated Fat: 3g (15%)Cholesterol: 327mg (109%)Sodium: 531mg (22%)Potassium: 441mg (13%)Fiber: 2g (8%)Sugar: 4g (4%)Vitamin A: 1515IU (30%)Vitamin C: 24.2mg (29%)Calcium: 76mg (8%)Iron: 3.7mg (21%)

Keep in mind that the nutritional values provided are approximations and suggestions. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It's perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.

* Percent Daily Values are based on a 2000 calorie diet.

Cuisine: American, Fusion
Course: Breakfast, Main
Did you make this recipe?Mention @desiliciousrd on Instagram or tag #desiliciousrd.