Asparagus Mushroom Frittata
This dairy-free asparagus mushroom frittata with almond ricotta is perfect for weekend brunch, Sunday meal prep or a quick weeknight dinner. It’s an easy, versatile meal loaded with spring veggies.
First things first, what is a frittata?
A frittata is a crustless quiche. It’s essentially an egg-bake that is typically loaded with veggies, herbs and cheese.
Frittatas are incredibly easy and versatile. You can make a frittata with whatever vegetables you have on hand. This means they’re the perfect weekend ‘clean-out-the-fridge” dish. It’s the ideal way to use up half an onion, leftover roasted veggies, or the spinach that started to look sad and wilted.
With a little more planning, frittatas are the perfect brunch recipe, especially for a crowd. But you don’t have to just eat them for breakfast. Frittatas make a quick weeknight dinner option and a prefect for meal prep. Make a frittata as part of your batch cooking meal prep on Sunday and you have a nutritious protein-packed breakfast, lunch or dinner ready for the week.
Spring Asparagus Mushroom Frittata
This asparagus and mushroom frittata makes use of fresh spring produce. Asparagus, mushrooms and shallots are sautéed in a cast iron skillet with minced garlic to intensify the flavor and remove excess moisture. Once the veggies are tender, add the egg and almond milk mixture is added to the skillet. The frittata gets topped with creamy almond ricotta for the perfect balance of fresh and rich flavors. Just 25 minutes in the oven and you have a delicious, veggie-packed meal ready for breakfast, lunch or dinner.
To make this a balanced meal, I recommend serving with a leafy green salad like this asparagus, radish and arugula salad or spring citrus salad. It also pairs well with avocado toast or sweet potato wedges.
Nourished by Nutrition Facts:
Eggs - over the years eggs have been on perceived as a food to limit and extremely healthy. So which is it?
Eggs have been demonized due to their cholesterol content. The idea that the cholesterol in eggs will raise your blood cholesterol levels or increase your risk for heart disease is outdated. High-quality eggs from free-range, pasture raised, organic chickens can be part of a healthy, balanced diet. Eggs are an great source of protein. One large egg contains about six grams of protein, which helps keeps you feeling satisfied. Eggs are also a good source of vitamin D. Not many foods contain vitamin D and it can be hard to get enough if you’re working inside all day. Eggs also contain other hard-to-find nutrients like B12 and choline.
This is just that start of the health benefits of eggs, so stay tuned for a post all about eggs!
Iron - in addition to consuming foods with iron, we can get iron through cooking with cast iron. How cool is that?
A study published in 1986 in the Journal of the American Dietetic Association tested 20 foods cooked in a seasoned iron skillet and almost all foods had an increase in iron levels. Acidic foods like tomato sauce and applesauce had the most increase in iron, but even eggs and potatoes, averaged a five-fold increase in iron.
While this is an easy way to add more iron to your diet, but shouldn’t replace iron-rich foods like dark leafy greens, lentils, chickpeas and grass-fed animal products (if you choose).
Frittatas are incredibly versatile. Feel free to use up whatever veggies you have in your fridge.
The recommended milk to egg ratio is 1/2 cup milk for every 12 eggs. I personally prefer a little more milk. This recipe calls for 1/2 cup milk to 10 eggs. Feel free to use a l/3 cup milk or add two more eggs.
This recipe is dairy-free. You can use whatever dairy-free milk you prefer. Just make sure it’s plain, unsweetened. I use Kite Hill almond ricotta, feel free to use feta or dairy ricotta if you’d like.
Asparagus Mushroom Frittata
1/2 tablespoon avocado or olive oil
1/2 cup almond milk
1 shallot or 1/4 small onion, diced
1/2 bunch asparagus, trimmed
1 cup sliced mushrooms
2-4 tablespoons almond ricotta
2 teaspoon minced garlic
Salt and fresh cracked pepper, to taste
Preheat the oven to 400°F.
Whisk the eggs and almond milk. Season with 1/2 teaspoon salt and fresh cracked black pepper. Heat ½ tablespoon avocado oil in a 10-inch cast-iron skillet over medium heat. Add the shallots and a pinch of salt and pepper. Cook, stirring occasionally, until the onions start to soften about 2 minutes. Add the asparagus and mushroom. Continue cooking until the mushrooms have softened and the asparagus is tender, about 5 minutes. Add the egg mixture and gently shake the pan to evenly distribute the veggies. Add small 1/2 teaspoon dollops of the almond ricotta on top the mixture. Bake 20-25 minutes or until the eggs are set.
Slice leftovers and store in an airtight container for 3-4 days.