Asparagus and Tomato Frittata with Feta

Asparagus and Tomato Frittata with Feta Recipe

May 15, 2020

This simple Asparagus and Tomato Frittata with Feta is a light and healthy breakfast recipe that is perfect for feeding a crowd on the weekend or prepping ahead of time for easy breakfasts and lunches.

A frittata packed with seasonal veggies and Feta cheese is a great way to get your day started. Since this Asparagus and Tomato Frittata is delicious hot or cold, it is a great recipe to keep in your fridge all week for a quick breakfast, lunch, or dinner.

This healthy Asparagus Frittata is one of those recipes that can serve as a blueprint anytime you want to make a frittata. Using the basic proportions for the eggs, veggies, milk, and cheese, you can swap in different things to create your own frittatas. I also love substituting a thick and chunky salsa for the tomatoes to create a spicy frittata. It's delicious.

Since Feta can be a polarizing ingredient, especially for children, feel free to use a different kind of cheese instead of the Feta. You could try shredded mozzarella, cheddar, or jack cheese. You could also try ricotta, goat cheese, or even blue cheese to create something unique and delicious.

Lastly, if you can’t find good fresh tomatoes, you can use drained canned tomatoes. If you like smoky flavor, try the fire roasted canned tomatoes. For a touch of heat, you could use the canned tomatoes with green chilies.

Asparagus and Tomato Frittata with Feta Recipe

Recipe byKristen McCaffrey of Slender Kitchen
Serves: 4
Prep Time: 10 minutes; Cook Time: 15 minutes; Total Time: 25 minutes.


  • 1/2 tbsp olive oil
  • 2 cups asparagus, trimmed and cut into 1 inch pieces
  • 4 green onions, chopped
  • 3/4 cup fresh tomato, seeded and chopped
  • 6 eggs
  • 1/2 cup skim milk
  • 3/4 cup crumbled reduced fat feta cheese
  • 1 Salt and pepper, to taste


  1. Preheat the oven to 450 degrees.
  2. Whisk together the eggs, milk, and 1/2 cup feta cheese. Season with salt and pepper.
  3. In a skillet, heat the olive oil over medium heat. Add the green onions and asparagus and saute until just tender, about 2-3 minutes.
  4. Add the tomato and cook for one more minute.
  5. Pour in the egg mixture and cook until the eggs begin to set but don’t burn for approximately about 4-6 minutes.
  6. Sprinkle top with remaining feta cheese and place in the oven. Bake for 8-12 minutes until eggs are completely set and cooked through.

Nutritional Info

Calories 206; Carbohydrates 7 grams; Fat 12 grams; Protein 18 grams

Check out the recipes from Kristen of Slender Kitchen on ObesityHelp!

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Kristen Mccaffrey


Kristen McCaffrey makes a variety of healthy and delicious recipes that she shares on her website, Before diving into the world of healthy cooking, she struggled to lose weight, eat well, and find a healthy balance in her life. She has always been in love with food and enjoys healthy recipe development. Kristen is passionate about cooking and creating delicious recipes that encourage other people to eat healthy. See more recipes from Kristen!
Recipe Disclaimer: If you have specific dietary restrictions, allergies or a nutrition plan that you are following, make sure to read the ingredient list prior to consumption. All information on is intended for informational purposes only. The information is not intended to be a replacement or substitute for consultation with a qualified medical professional. Please contact a medical professional with any questions and concerns.