Asparagus Mini-Frittatas

veggie frittata
veggie frittata

Asparagus Mini-Frittatas

Yes this one is a little on the gourmet side and takes more time than most of us have on a typical weekday. But that's why we have weekends and holidays. These nuggets are just delicious and look as gorgeous as they tasteIf you don’t have a sturdy muffin tin, no worries: I find that the aluminum muffin tins from the grocery store make perfectly baked mini frittatas.
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Course: Appetizer, Breakfast
Keyword: healthy, vegetarian
Calories: 171kcal


  • 9 egg whites
  • 3 whole eggs
  • 2 tablespoon half and half
  • 1/2 lb asparagus
  • 1 small onion
  • 1/2 red bell pepper, julienne
  • 1/2 orange bell pepper, julienne
  • 1/4 cup Romano cheese, shredded
  • 1 tablespoon extra virgin olive oil
  • salt to taste
  • pepper to taste
  • cooking spray


  • Preheat oven to 375°. Coat a 12-cup muffin tins pan with cooking spray.
  • Wash and trim ends off asparagus.  Boil asparagus until tender, approximately 6 minutes, blanch in ice water, pat dry, and cut in to 1 inch long pieces.  Set aside.
  • Bring a medium pot of water to a boil. Add the asparagus and cook until tender, about 6 minutes. Drain and cool under cold running water. Cut into 1-inch pieces. Set aside.
  • Beat together the egg whites, whole eggs, half-and-half, and cheese in a medium bowl.
  • Heat 1 tablespoon of the oil in a large skillet over medium heat. Add the onion and bell peppers and cook until soft, 3 to 4 minutes. Add the asparagus and cook to heat through. Season with salt and pepper to taste.  
  • Divide the vegetables among the muffin cups; they should be about half full. Ladle the egg mixture over the vegetables; do not fill the cups more than three-fourths full, as the eggs will puff up as they cook
  • Bake until a wooden pick inserted in the center of a frittata comes out clean, about 15 minutes.


PFC Hint: Have with a piece of toast.


Serving: 3mini frittatas | Calories: 171kcal | Carbohydrates: 7g | Protein: 16g | Fat: 9g

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