This baked frittata recipe is perfect as an appetizer, supper or brunch dish, as well as for your weekly healthy meal prep. Made with egg whites, fresh asparagus and soft goat cheese.
Allow me to introduce you to a magical Italian egg dish — say “Hi” to frittata!
This particular frittata recipe is baked, which makes the method a little different from the usual stovetop frittata.
It’s filled with a pound of fresh asparagus and some creamy, tangy goat cheese.
And it couldn’t be easier to make. Bonus point!
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.
Pour the mixture into a baking dish over sliced asparagus, and pop the whole thing into the oven.
Then comes the magic part — That this tender, protein-packed frittata will serve you well in so many situations.
How to serve frittata:
- Slice the cooled frittata into bite-sized pieces and serve as an appetizer with some chilled white wine or prosecco.
- Perfect for a picnic!
- 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.
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.
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.
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.
Healthful benefits of egg white frittata:
- Lower in carbs and overall calories
- High in protein
What kind of pan to use to bake frittata:
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 vessel with a 3-quart capacity.
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.
- 1 pound asparagus, tough lower stalks trimmed
- 2 tablespoons finely chopped shallot
- 1 quart container egg whites (4 cups)
- 1/4 cup heavy cream
- 4 ounces soft goat cheese or feta cheese, crumbled
- 1 tablespoon chopped fresh chives
- Kosher salt and freshly ground black pepper
- Preheat oven to 400 degrees. Oil a 3-quart baking dish.
- Set aside 5 or 6 whole asparagus spears. Chop the rest into 1/2-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.
- 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 Emile Henry baking dish.
Amount Per Serving: Calories: 150 Total Fat: 7g Saturated Fat: 4g Trans Fat: 0g Unsaturated Fat: 2g Cholesterol: 18mg Sodium: 347mg Carbohydrates: 4g Fiber: 1g Sugar: 2g Protein: 18g
Hi there! I’m Karen, a mother of two and a professionally trained cook certified in holistic nutrition.
Have a question or feedback? Get in touch or leave me a comment below — I love hearing from you!