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Italian Asparagus frittata

Italian Asparagus Frittata, a light and healthy brunch idea. Made with fresh asparagus, chopped onions and delicious spices. A frittata makes the perfect no meat meal everyone will enjoy!

Asparagus frittata in a black pan.


 

If you are anything like me you are constantly asking yourself  “so what the heck do I make today?” I can always remember my Mother-in-law whenever she was stuck she would bring out the skillet and cook up a quick and easy Frittata.

It was always made with the “in season” veggie at that moment. So as we are heading into spring we can go with either an Asparagus or Artichoke Frittata or how about an Oven Baked Frittata?

The Italian decided that I should also add a little chopped onion and chopped Pancetta and what a good idea it was. A frittata makes the perfect healthy meal idea, serve with a simple tossed salad and dinner is served!

Or leave out the pancetta and this Italian Recipe becomes the perfect Meatless Monday dinner idea.

Recipe Ingredients

  • Olive oil
  • Asparagus – cleaned and chopped
  • Onion – chopped
  • Pancetta – chopped optional
  • Salt
  • Parsley – Italian parsley either fresh or dried
  • Water 
  • Eggs – large eggs

How to make an Asparagus Frittata recipe

In a medium size non stick frying pan add olive oil, the chopped asparagus, onion, pancetta, salt, parsley and water, mix to combine, cover and cook on low to medium heat until asparagus is tender and water has evaporated, using a fork coarsely mash the asparagus mixture.

how to make an asparagus frittata raw and cooked veggies

In a small bowl add the eggs and beat well with a fork (this should be done just before adding to the asparagus mixture). Add the egg mixture to the hot asparagus mixture, and with a wooden spoon mix to combine. While cooking move the frying pan back and forth to make sure the egg doesn’t stick, or cheat like I did and with a plastic spatula carefully lift frittata on all sides and underneath to unstick.

Using a large dish place it over the frying pan and flip the frittata onto the plate. Drizzle a little olive oil onto the frying pan and slide the frittata uncooked side back into the frying pan, cook until done. Serve immediately. 

What Is The Difference Between An Omelet And A Frittata

Besides one being French and the other Italian, the other difference is a frittata is cooked slowly over low/medium heat while an omelet is cooked quite quickly over a higher heat. Omelets are served hot immediately after cooking and frittatas can and are often served at room temperature Italy, which makes them an easy make ahead dish or perfect as a sandwich filling!

Is Asparagus good for you?

It sure is it’s full of benefits to Good Health including fiber, folate, vitamins A, C, E and K.

How to Clean Asparagus

  • Under cool water rinse the asparagus spears in order to remove any dirt.
  • Sometimes really thick asparagus will have a tough outer skin. It can be removed (if you want) with a vegetable peeler.
  • Then snap off the bottom (an inch or so should be enough) by using your fingers, the stem will break naturally where the tough woody part ends and the tender stem begins.
  • Dry the spears by gently towel drying.
  • Your spears are now ready for using in a recipe either leaving them whole or cut up.
Asparagus frittata in a black pan.

What to Serve with a Frittata

One thing I love about a Frittata is that it can be served anytime of the day, breakfast, lunch or even dinner. For breakfast you can serve a side of toast and even hash browns or skillet potatoes. For lunch or dinner a simple olive oil and balsamic vinegar tossed salted would be perfect.

How To Store A Frittata

Place the cooked frittata in an airtight container and store in the refrigerator. It will last up to 2 days in the fridge if stored properly. The Frittata can also be frozen, cool completely before placing in a freezer safe container or bag. 

This dish is one my mother-in-law used to make at least once a week. Fast, easy and really tasty. Leftovers can even be used to make a delicious sandwich. Buon Apettito!

A slice of frittata on a spatula.
Asparagus frittata in a black pan.

Italian Asparagus frittata

Rosemary Molloy
Italian Fresh Asparagus Frittata, the perfect light and healthy brunch idea. A fast and easy vegetable and egg recipe.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Breakfast, Lunch, Main Dish
Cuisine Italian
Servings 4 servings
Calories 173 kcal

Ingredients
 
 

  • 2 tablespoons olive oil
  • 9-10 medium asparagus stalks (cleaned and chopped)
  • ½ medium onion chopped
  • cup chopped pancetta (if desired)
  • ¼ teaspoon salt
  • ½ teaspoon dried parsley or 1 tablespoon fresh finely chopped parsley
  • ½ cup water
  • 6 large eggs

Instructions
 

  • In a medium size frying pan (the best non stick you have) add 2 tablespoons olive oil, the chopped asparagus, onion, pancetta (if using), salt, parsley and water, mix, cover and cook on low to medium heat until asparagus is tender and water has evaporated, (using a fork coarsely mash the asparagus mixture).
  •  In a small bowl add the eggs and beat well with a fork (this should be done just before adding to the asparagus mixture). Add egg mixture to the hot asparagus mixture, and with a wooden spoon mix to combine. Let cook for approximately 10 minutes (moving the frying pan back and forth to make sure the egg doesn’t stick, or cheat like I did and with a plastic spatula carefully lift frittata on all sides and underneath to unstick). Using a large dish place it over the frying pan and flip the frittata onto the plate
  • Drizzle a little olive oil onto the frying pan and slide the frittata back into the frying pan, cook for approximately another 10 minutes. Serve immediately. Enjoy!

Notes

To store the frittata – place the cooked frittata in an airtight container and store in the refrigerator. It will last up to 2 days in the fridge if stored properly. The Frittata can also be frozen, cool completely before placing in a freezer safe container or bag. 

Nutrition

Calories: 173kcal | Carbohydrates: 3g | Protein: 9g | Fat: 13g | Saturated Fat: 3g | Cholesterol: 246mg | Sodium: 249mg | Potassium: 183mg | Sugar: 1g | Vitamin A: 630IU | Vitamin C: 3.1mg | Calcium: 49mg | Iron: 1.9mg
Did You Make This Recipe?Please leave a comment below or pin it to your Pinterest account!

Updated from April 14, 2014.

14 Comments

  1. 5 stars
    Now this is so funny. I’ve been having a taste for frittata. I make mine with asparagus and green onions but I also grate some Romano into the egg mixture. Love my Romano, 😂 bought the green onions today but couldn’t find organic asparagus. Will hunt for that tomorrow. Thanks for a great recipe.

  2. I hope I’m not asking the obvious, but could it be baked in the oven? If yes, what the pan size and time would be? Thanks in advance

    1. Hi Jelena, yes it can be baked in the oven, you can use this method to make it https://anitalianinmykitchen.com/baked-frittata-recipe/ . Hope it helps. Take care!

  3. Hello Rosemary,

    My father is from Casino in Naples and on his visits to Italy in the 70s he brought back a spice plant that he replanted back in the US, he called it Italian grass. We used it in our frittatas at Easter. He moved to Florida and the plant did not transplant and now we are not able to find it anywhere and the frittatas are just not the same. Any idea what the Italian grass is called?. It has a light green color and its not like blades of grass. I wish I had more info.

    Thank you
    Julie

  4. 5 stars
    That does look delicious and simple to prepare! Thanks for linking up with the Tasty Tuesday’s Link-up. I have pinned your post to the Tasty’s Tuesday’s Pinterest Board!

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