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Home / Recipes / Breakfast / Spring Veggie Frittata (Whole30, Gluten Free)

Spring Veggie Frittata (Whole30, Gluten Free)

By: Samantha RowlandUpdated: February 10, 2019

Gluten FreeDairy FreeWhole30Paleo
Glass pie pan filled with spring veggie frittata with pinterest text on the bottom of the photo

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.

spring veggie frittata with cherry tomatoes

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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

If you love this Spring Veggie Frittata recipe you have to try these other recipes:

  • Easy Egg Stuffed Peppers (Whole30, paleo)
  • Smoked Salmon Frittata
  • Oven Poached Eggs
★ Did you make this recipe? Please give it a star rating below!
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

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!
5 from 3 votes
Print Pin Rate
Course: Breakfast
Cuisine: American
Keyword: Frittata
Prep Time: 5 mins
Cook Time: 30 mins
Total Time: 35 mins
Servings: 6
Author: Samantha Rowland

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

  • Preheat the oven to 400F.
  • 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.
  • 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.
  • Remove from heat.
  • Spray two pie pans with non-stick spray.
  • Divide the veggies between the two pans. Add the chopped tomatoes to the cooked veggies.
  • In a bowl, add the egg whites and eggs, whip until combined. Pour over the veggies in the two pie pans.
  • Bake in the oven for about 25-30 minutes until the eggs have set up and are firm to the touch.
  • Let cool slightly, serve at room temperature, cold or hot!

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  • pina colada chia pudding with pineapple chunks and coconut flakes
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  • Lentil Veggie Burgers cut in half
    Lentil Veggie Burgers: Spring Edition

Nutrition Information

Nutrition Facts
Amount per Serving
Calories
118
Fat
 
3
g
Carbohydrates
 
10
g
Fiber
 
3
g
Sugar
 
3
g
Protein
 
13
g
Where does nutrition info come from? Nutrition facts are provided as a courtesy, sourced from the USDA Food Database.
DID YOU LOVE THIS RECIPE?Let others know by rating and leaving a comment below!

Glass pie pan filled with spring veggie frittata with pinterest text on the bottom of the photo

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Reader Interactions

Comments

  1. Maria Magdalena

    March 19, 2016 at 7:51 am

    5 stars
    Looks delicious! I pinned your post at Tasty Tuesday Creative K Kids Pinterest board

    Reply
  2. Ilka

    March 17, 2016 at 10:34 pm

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

    Reply
  3. jill conyers

    March 17, 2016 at 5:03 am

    Sam this looks delicious and I almost missed it. Blame it on YTT. It’s taking over my life. I was saying the same thing about NASM CPT :)

    Reply
  4. Tiffany @ A Touch of Grace

    March 16, 2016 at 10:54 pm

    This is totally up my alley. I love combining eggs and veggies and frittatas are an awesome way to do it.

    Reply
  5. Abby

    March 16, 2016 at 1:57 pm

    I’m loving all these light, spring-y recipes! I’m ready to leave winter behind. This looks like the perfect brunch recipe!

    I’d love for you stop by and link up with The Alder Collective Link Party! http://winsteadwandering.com/the-alder-collective-link-party-no-21/

    Reply
  6. April R - Uncookie Cutter

    March 16, 2016 at 11:06 am

    How yummy and perfect for spring! I love frittata and the combination of veggies looks wonderful! I’d love to have you stop by and link up at our new link party, You Link It, We Make It, where we actually make the features each week! Thanks so much for sharing! http://bit.ly/1LqkYTN

    Reply
  7. Elaine Matthews

    March 16, 2016 at 8:21 am

    I love this dish!! What a great recipe…I will be featuring you this week!! Thanks for sharing on My 2 Favorite Things on Thursday! Hope to see you again tomorrow! Pinned!!

    Reply
  8. Alison

    March 16, 2016 at 7:58 am

    This looks lovely. Never made frittata with asparagus so will have to try it.

    Reply
  9. Angela

    March 14, 2016 at 8:42 pm

    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
  10. Angela

    March 13, 2016 at 9:50 pm

    This looks so delicious! I would love for you to share at the Sunday Fitness & Food Link-Up at: http://www.marathonsandmotivation.com Pinned :-)

    Reply
  11. Navy Wifey Peters @ USS Crafty

    March 13, 2016 at 9:10 pm

    This looks really delicious! It reminds me of a breakfast recipe I tried recently. I’m pinning this to try later! Thanks so much for sharing at Submarine Sunday!!!

    Reply
  12. Jess

    March 12, 2016 at 9:55 am

    5 stars
    This seriously looks yummy, I just about jumped at my screen to eat it! Definitely a must pin :) have a great day xo

    Reply
  13. Joy @ Yummy Seconds

    March 11, 2016 at 8:42 pm

    This frittata looks delicious. I like the combination of ingredients. Thanks for sharing.

    Reply
  14. Jess @hellotofit

    March 11, 2016 at 8:01 pm

    I vowed to never eat beets as long as I lived, but now I can’t get enough! Ha!
    …I love mayonnaise. tehehehe.

    Reply
  15. Sonali- The Foodie Physician

    March 11, 2016 at 7:40 pm

    Hooray for spring veggies- definitely some of my faves! I love frittatas and yours looks so fresh and vibrant!

    Reply
  16. Courtney

    March 11, 2016 at 4:22 pm

    Oh, yum! This looks like a perfect meal to celebrate some spring-like weather! :)

    Reply
  17. Annmarie

    March 11, 2016 at 2:50 pm

    Love frittatas and love that you made it with broccoli and asparagus- two of my fav veggies

    Reply
  18. Kathryn @ Family Food on the Table

    March 11, 2016 at 8:43 am

    5 stars
    I love frittata – so versatile and always so yummy! And yes, they are perfect for spring and for Easter! Love the thyme in here, and of course the asparagus and broccoli – some of my favorites!

    Reply
  19. Pam@over50feeling40

    March 10, 2016 at 6:50 pm

    I want to try this! Thanks for sharing your recipe with the Thursday Blog Hop!

    Reply
  20. Kristy @ Southern In Law

    March 10, 2016 at 6:15 pm

    I loveee egg bakes and frittatas for quick and easy meal options and this looks SO good!

    Reply
  21. Bethany

    March 10, 2016 at 4:56 pm

    This looks so good!

    Reply
  22. Karen Del Tatto

    March 10, 2016 at 3:11 pm

    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
  23. Jen

    March 10, 2016 at 12:47 pm

    Love eggs with all the veggies. The Hubs loves asparagus, so I know he’d love this recipe!!

    Reply
  24. Kiki Nakita

    March 10, 2016 at 8:34 am

    Sam,

    This looks so delicious! Pinned the recipe for later.

    ~Kiki~

    Reply
  25. Susie @ SuzLyfe

    March 10, 2016 at 7:02 am

    I love eggs, as you know, I love veggies, this sounds delicious!

    Reply

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