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!
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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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.
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!
If you love this Spring Veggie Frittata recipe you have to try these other recipes:
Spring Veggie Frittata
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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Nutrition Information
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Maria Magdalena
Looks delicious! I pinned your post at Tasty Tuesday Creative K Kids Pinterest board
Ilka
Frittatas are such a great nutritious breakfast or lunch idea! Love that you packed in all these veggies!:):) Pinning and stumbling for you.
jill conyers
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 :)
Tiffany @ A Touch of Grace
This is totally up my alley. I love combining eggs and veggies and frittatas are an awesome way to do it.
Abby
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/
April R - Uncookie Cutter
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
Elaine Matthews
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!!
Alison
This looks lovely. Never made frittata with asparagus so will have to try it.
Angela
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!!
Angela
This looks so delicious! I would love for you to share at the Sunday Fitness & Food Link-Up at: http://www.marathonsandmotivation.com Pinned :-)
Navy Wifey Peters @ USS Crafty
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!!!
Jess
This seriously looks yummy, I just about jumped at my screen to eat it! Definitely a must pin :) have a great day xo
Joy @ Yummy Seconds
This frittata looks delicious. I like the combination of ingredients. Thanks for sharing.
Jess @hellotofit
I vowed to never eat beets as long as I lived, but now I can’t get enough! Ha!
…I love mayonnaise. tehehehe.
Sonali- The Foodie Physician
Hooray for spring veggies- definitely some of my faves! I love frittatas and yours looks so fresh and vibrant!
Courtney
Oh, yum! This looks like a perfect meal to celebrate some spring-like weather! :)
Annmarie
Love frittatas and love that you made it with broccoli and asparagus- two of my fav veggies
Kathryn @ Family Food on the Table
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!
Pam@over50feeling40
I want to try this! Thanks for sharing your recipe with the Thursday Blog Hop!
Kristy @ Southern In Law
I loveee egg bakes and frittatas for quick and easy meal options and this looks SO good!
Bethany
This looks so good!
Karen Del Tatto
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!
Jen
Love eggs with all the veggies. The Hubs loves asparagus, so I know he’d love this recipe!!
Kiki Nakita
Sam,
This looks so delicious! Pinned the recipe for later.
~Kiki~
Susie @ SuzLyfe
I love eggs, as you know, I love veggies, this sounds delicious!