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Spring Veggie Frittata (Whole30, Gluten Free)

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Perfect for breakfast, lunch or dinner, this spring veggie frittata is the perfect way to celebrate the spring season! Filled with asparagus and broccoli, this frittata is so easy to make and packed with flavor (and veggies)! Ready in 35 minutes, this frittata is perfect for meal prep, you can eat it all week and it’s pretty inexpensive!

spring veggie frittata with asparagus

I think I mentioned this before but I had a list of foods that I swear I didn’t like growing up. Asparagus, Brussels sprouts, beets and cheese. Oh and mayonnaise but I still think that’s gross lol! As a vegetarian from 13-23 you would think that I would be more open to vegetables, but I was dead set that those veggies just weren’t for me. It’s probably because the only way I had ever had asparagus or Brussels spouts was boiled or turned into mush. Ummm still not good eats. But if you just slightly saute them in coconut oil (or olive oil) over medium to medium high heat and let them caramelize, omg heaven!

I’m happy to say I now jump for joy every time spring comes and it’s asparagus season. I can’t get enough! One year for Easter I made an asparagus soup and I was a bit rushed. I didn’t break off the tough stem from the bottom of the asparagus and the soup ended up having really tough pieces that wouldn’t break down even with all the time in the blender. Lesson learned. I now break off the bottoms of my asparagus at the store so I don’t ever run into this problem again.

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spring veggie frittata with cherry tomatoes

Maybe you don’t know this about asparagus. Yes I can provide value! So the bottom of the asparagus is often very woody and the stem should be removed. How do you know how much? Well you are in luck, the asparagus will naturally break where it it gets tender. So I just hold the asparagus at the bottom 3/4 of the asparagus stalk and the bottom and just bend the bottom until it breaks naturally. You can either do this with each individual stalk of asparagus or line this asparagus up with the rest and then trim off the bottoms.

Once you have your asparagus trimmed, you can just cut it into more bite size pieces as well as a head of broccoli. Add coconut oil to a pan and cook for 3-4 minutes until lightly browned and just slightly tender. The veggies will continue to cook in the oven. Then all you need is some eggs and spices. I used garlic powder and thyme. Thyme reminds me of spring as well. It’s a very fresh seasoning that doesn’t over power a dish. I can’t make the best ever mushroom soup with out thyme, and I always get have a package of fresh and dried thyme in my fridge in case I get an urge for soup or mushroom anything.

spring veggie frittata slice on a plate

The mushroom soup paired with this spring veggie frittata would actually be a wonderful brunch or Easter brunch recipe. I highly recommend serving frittata at big family events, you can make it ahead of time and just warm it up quickly without much fuss. It’s very forgiving and you can add whatever your favorite ingredients are! Just don’t forget to season the veggies before you make the frittata!

spring veggie frittata in a baking pan

This spring veggie frittata is so easy to make and is the perfect anytime meal. You can easily make this recipe ahead of time and is great as breakfast, lunch or dinner! Gluten free, vegetarian, grain free, paleo and whole30 approved! | www.pancakewarriors.com
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Spring Veggie Frittata

This spring veggie frittata is so easy to make and is the perfect anytime meal. You can easily make this recipe ahead of time and is great as breakfast, lunch or dinner! Gluten free, vegetarian, grain free, paleo and whole30 approved!
Course Breakfast
Cuisine American
Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Servings 6
Calories 118 kcal
Author Bites of Wellness

Ingredients

  • 1/2 pound asparagus trimmed and cut into bite-size pieces
  • 1 small head of broccoli florets removed and cut into bite-size pieces
  • 10-12 organic cherry tomatoes cut half or quarters
  • 10 egg whites
  • 4 eggs
  • 1 tsp. garlic powder
  • 1/2 tsp salt
  • 1 tsp dried thyme

Instructions

  1. Preheat the oven to 400F.
  2. In a medium skillet over medium to medium high heat, spray the pan with non-stick coconut oil or add 1/2 tbs. coconut oil and allow the oil to melt. Add the chopped asparagus and broccoli.
  3. Saute the veggies for 3-4 minutes or until slightly tender and brown.Add the garlic powder, salt and dried thyme to the veggies and stir well.
  4. Remove from heat.
  5. Spray two pie pans with non-stick spray.
  6. Divide the veggies between the two pans. Add the chopped tomatoes to the cooked veggies.
  7. In a bowl, add the egg whites and eggs, whip until combined. Pour over the veggies in the two pie pans.
  8. Bake in the oven for about 25-30 minutes until the eggs have set up and are firm to the touch.
  9. Let cool slightly, serve at room temperature, cold or hot!
Nutrition Facts
Spring Veggie Frittata
Amount Per Serving
Calories 118 Calories from Fat 27
% Daily Value*
Total Fat 3g 5%
Cholesterol 109mg 36%
Sodium 356mg 15%
Potassium 590mg 17%
Total Carbohydrates 10g 3%
Dietary Fiber 3g 12%
Sugars 3g
Protein 13g 26%
Vitamin A 24.3%
Vitamin C 120%
Calcium 8.3%
Iron 14.2%
* Percent Daily Values are based on a 2000 calorie diet.

What about you?

  • What vegetable did you swear you would hate forever?
  • Asparagus, what is your favorite way to enjoy it?
  • What is your go to spring dish?
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Comments

  2. Frittatas are such a great nutritious breakfast or lunch idea! Love that you packed in all these veggies!:):) Pinning and stumbling for you.

    Reply

  9. This looks delicious! I love egg dishes and will definitely try this Frittata, Pinned, Yummed, & Tumbled 🙂 Thank you for joining the Sunday Fitness & Food Link-Up!!

    Reply

  22. This looks amazing!! I am always looking for an easy lunch to bring to work. This looks perfect to make ahead and then have a delicious, healthy and protein filled meal for lunches that will help stave off hunger later.

    Thanks for sharing!

    Reply

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Bites of Wellness Samantha Rowland
Bites Of Wellness strives to provide the skills, knowledge and tools to help you achieve a successful, balanced and healthy lifestyle.

 

I’m Samantha. Personal trainer, nutrition coach and fitness chef. I specialize in women’s health and well-being and my passion is to help you transform your lifestyle through easy recipes, proven courses, and lots of nutrition and fitness advice.

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