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Baked Asparagus Frittata with Goat Cheese

5 from 9 community reviews

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This light and fluffy baked frittata recipe is made with egg whites, fresh asparagus and soft goat cheese. It’s perfect as an appetizer, supper or brunch dish, as well as for your weekly healthy meal prep.

A baking dish with asparagus frittata and chive blossoms on top.

Allow me to introduce you to a magical Italian-style egg and asparagus dish to serve for brunch or lunch. If you’re searching for easy to make Easter asparagus recipes this is one to try!

This particular frittata recipe is baked, which makes the method a little different from the usual stovetop frittata. It’s filled with fresh asparagus and creamy, tangy goat cheese.

Close up photo of baked egg white frittata with asparagus spears on top.

Since the recipe is based on egg whites, cheese and a splash of cream, all you need to do is stir the ingredients together in a bowl.

Then just pour the mixture into a baking dish over sliced asparagus, and pop the whole thing into the oven to bake for about 30 minutes.

Then comes the magic part — slices of tender, protein-packed frittata will serve you well in so many situations.

Slice of baked asparagus frittata and fresh herbs on a plate.

What is frittata?

A frittata is basically an omelet in another language, and it’s one of the most humble, down-to-earth dishes you can make.

Just like an omelet or quiche, a frittata can be filled with any number of tasty meaty-cheesy-vegetably-things, including odds and ends from the fridge.

Photo of a serving of asparagus omelet on two plates.

But the difference is that compared to a picture-perfect omelet or quiche, frittata is totally unfussy by nature.

It’s supposed to look a little bit rustic, with a golden and somewhat craggy top.

A baking dish with asparagus frittata on a white linen napkin.

Next to scrambled eggs, a frittata is the most democratic of egg dishes.

That’s because the person making it doesn’t need to have fancy cooking-school technical skills, like folding (the classic French-style omelette) or pastry-making (more French, as in quiche)

In my book, that makes frittata the ultimate meal solution for a slew of different occasions. So many possibilities!

My frittata is made with egg whites only (no yolks), so it turns out as fluffy as all get-out, with a silky-smooth texture.

Nothing wrong with yolks, but omitting them here yields an exceptionally light and good-for-you dish that is of course, full of asparagus.

A serving of baked frittata with asparagus and fresh herbs on a plate.

Healthful benefits of egg white frittata:

  • Lower in carbs and overall calories
  • High in protein
  • Vegetarian
  • Gluten-free

What kind of pan to use:

This frittata is made with 1 quart of store-bought egg whites (4 cups of egg whites).

It turns out thick and cake-like when it’s baked in a dish or pan with a 3-quart capacity. I used rectangular dish, but you can also use an 8 x 8-inch square baker.

If you want to double the recipe, use a 9 x 13 x 2-inch pan and keep an eye on it — plan on adding 5 – 10 minutes to the baking time.

How to serve frittata:

  • Slice the cooled frittata into bite-sized pieces and serve as an appetizer with some chilled white wine or prosecco.
  • Make a light supper or brunch dish, served warm or at room temperature along with a simple green salad and crusty bread.
  • Put leftover frittata in the fridge, and enjoy for breakfast, lunch or on-the-go snack for days. Perfect for a picnic!
Baked Egg White Asparagus Frittata with Goat Cheese

Baked Asparagus Frittata with Goat Cheese

Karen Tedesco
Light and fluffy baked frittata recipe made with egg whites, fresh asparagus and soft goat cheese. It's perfect as an appetizer, supper or brunch dish, as well as for your weekly healthy meal prep.
Print Pin
5 from 9 community reviews
Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Course Eggs
Cuisine Italian
Servings 8 servings


  • 1 pound (450 g) asparagus, tough lower stalks trimmed
  • 2 tablespoons finely chopped shallot
  • 1 quart (1000 ml) pasteurized egg whites (or from approximately 2 dozen eggs)
  • ¼ cup (60 ml) heavy cream
  • 4 ounces (125 g) soft goat cheese or feta cheese, crumbled
  • 1 tablespoon chopped fresh chives
  • Kosher salt and freshly ground black pepper


  • Preheat oven to 400 (200 C) degrees. Oil a 3-quart baking dish.
  • Set aside 5 or 6 whole asparagus spears. Chop the rest into ½-inch pieces. Arrange the chopped pieces and the shallot in the bottom of the dish.
  • Whisk the egg whites, cream, cheese, chives, 3/4 teaspoon salt and about 8 grinds of black pepper in a large bowl until well combined. Pour into the baking dish. Arrange the asparagus spears on top.
  • Bake 30-35 minutes, until the frittata is puffed, golden on the edges and the center is set.
  • Cool about 10 minutes before slicing. Serve warm or at room temperature.

Karen’s Notes and Tips

  • Serve the sliced frittata alongside a few handfuls of baby greens, if you like.
  • Keep leftover frittata in the refrigerator up to 3 days. Reheat slices in microwave for 40-60 seconds on high or 15 minutes in a 350 degree oven.
  • To bake the frittata, use an 8 x 8-inch baking dish or one with a 3-quart capacity. I used this rectangular baking dish.


Calories: 138kcal | Carbohydrates: 4g | Protein: 17g | Fat: 6g | Saturated Fat: 4g | Sodium: 253mg | Potassium: 321mg | Fiber: 1g | Sugar: 2g | Vitamin A: 701IU | Vitamin C: 4mg | Calcium: 47mg | Iron: 2mg

Nutrition facts are calculated by third-party software. If you have specific dietary needs, please refer to your favorite calculator.

Did you make this recipe? Search @Familystylefood or tag #familystylefood on Pinterest

Hey, I’m Karen

Creator of Familystyle Food

I’m a food obsessed super-taster and professionally trained cook ALL about creating elevated dinners with everyday ingredients. Find simplified recipes made from scratch and enjoy incredibly tasty food! Read more about me here.

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One Comment

  1. Made this frittata for my grandparents with strict diets, and they loved it!