Spring Vegetable Frittata

Spring Vegetable Frittata

 This frittata is great, not only because it’s a healthy dish of vegetables and protein, but because it doesn’t need much of any one item.  It’s a great way to use up that partial bunch of asparagus or half tub of mushrooms left over from earlier in the week as I did here.  Asparagus and mushrooms are great in the spring, but as we move through the seasons, flip out what ever is leftover in your fridge.





Dish Type

One Pot


40 minutes


This recipe is

       Whole 30             8 Green, 4 Blue/Purple WW Points

       Gluten Free        Dairy Optional         Nut free              

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  • 4 ounces fresh asparagus
  • 1/2 (8-oz.) package cremini mushrooms, sliced
  • 1/2 small yellow onion, sliced
  • 1 tsp olive oil
  • 1/2 teaspoon kosher salt, divided
  • 1/2 teaspoon cracked black pepper, divided
  • 2 tsp butter or ghee
  • 8 large eggs
  • ¼ cup Feta, crumbled (omit for Whole 30)
  • Instructions

    • Preheat oven to 400°. Cut asparagus into 1-inch pieces, discarding tough ends.
    • Sauté mushrooms and onion in 2 tsp. hot oil in a large nonstick ovenproof or cast-iron skillet over medium heat 4 to 5 minutes or until onion is tender; remove from skillet. Add remaining 1 tsp. oil to skillet, and sauté asparagus 2 to 3 minutes or until tender; stir in 1/4 tsp. each salt and pepper. Remove from skillet. Wipe skillet clean.
    • Melt ghee in skillet over medium heat. Whisk together eggs and remaining 1/4 tsp. each salt and pepper. Add egg mixture to skillet. As eggs start to cook, gently lift edges of egg with a spatula, and tilt pan so uncooked portion flows underneath. Cook 2 to 3 minutes or until almost set. Top with vegetables.
    • Bake frittata at 400° for 16 to 18 minutes or until slightly browned and puffy. Serve immediately.


    Welcome spring!  April showers are falling, preparing the ground for the May flowers, which are already starting to pop up in my yard!  And now, the farmers markets are starting to build as early crops are coming in.  This frittata is a great way to welcome spring into your kitchen.  I love the combination of asparagus and mushrooms in almost any form.  Add a little onion, maybe top off with a little feta, and this dish is hard to resist!

    Mushrooms and Onions for the Frittata

    Let’s start by heating things up.  Preheat your oven to 400 degrees.  On the stovetop, heat 2 teaspoons of oil in a cast iron or other iron safe skillet.

    Chop your onions, mushrooms, and asparagus.  Prepare the asparagus by cutting the spears into 1-inch pieces, discarding tough ends.  Since these will be baked into the frittata, you only want bite size pieces.  I will admit, I sometimes forget that and end up with chunks of asparagus! 

    When the oil is hot, sauté the mushrooms and onion.  Cook until the onion is clear and tender, about 4 to 5 minutes.  When done, remove from skillet and set aside.


    Add the remaining teaspoon of. oil to the skillet. Once the oil has warmed, add the asparagus.  Sauté asparagus two to three minutes or until tender.  Sprinkle with the salt and pepper, then remove the asparagus from the skillet. Remove the cooked asparagus from the skillet and set aside with onion and mushrooms.  Once again, wipe skillet clean.

    Melt ghee in skillet over medium heat. While melting, whisk together eggs and remaining salt and pepper. Gently pour the egg mixture into the. As eggs start to cook, gently lift edges of egg with a spatula and tilt pan so uncooked portion flows underneath.  Cook the eggs until almost, but not completely, set, about two or three minutes. 

    Stir together your onions, mushrooms, and asparagus, and pour vegetable mix over eggs.  If you want to use cheese, sprinkle it now aver the top of your vegetables.  Bake frittata at 400° for 16 to 18 minutes or until slightly browned and puffy. Serve immediately.


    Are you a fan of eggs?  Then give our Mexican Frittata a try too!

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    Nutrition Information for Spring Vegetable Fritata: 210 calories, 15.1 gr fat, 4 gram carbs, 15.4 grams protein


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    • Chef Dennis on

      I’ve always been a fan of Frittatas and this Spring Vegetable Frittata looks really mouthwatering. I can’t wait to make this and let my taste buds savor this.

    • Jess on

      I LOVE how versatile this recipe is!

    • Christie Gagnon on

      I love frittatas! So healthy and delicious. I’ve never used asparagus in one before. Thanks for the recipe.

    • Amy Chung on

      Great recipe! I am totally with you about using up leftover vegetables for frittata. I do that too and it really helps to clear the fridge. Hate wasting food! Never thought to put feta in there though. Great tip!

    • Sanna on

      Very refreshing and healthy recipe.

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