Spring Vegetable Frittata – Healthy Eating for Families

Celebrate warmer weather and enjoy a spring vegetable frittata loaded with asparagus and tomatoes nestled in a crispy new potato crust. 

By:  Jodie Shield, RD 

Looking for a quick and healthy meal that tastes fabulous? Search over. I loaded my Spring Vegetable Frittata with fresh asparagus, plum tomatoes, and new potatoes making it perfect for brunch or a light dinner. Besides selecting quality ingredients, the right skillet guarantees recipe success. Make sure you use a nonstick pan, so your frittata cooks evenly and slides out easily. I prefer All-Clad (no they don’t sponsor me!) but stainless steel or a cast iron skillet will work if you coat it generously with oil.  Watching your cholesterol? Go ahead and use an egg substitute or instead of 6 eggs use 4 whole eggs and 4 egg whites. Not a feta cheese fan? Shredded cheddar cheese or Swiss cheese offer tasty options.

My family loves eating my Spring Vegetable Frittata paired with perfectly cooked bacon and a fresh salad. Some of our favorites include Spinach Salad with Strawberries, Nuts and Feta and Mixed Microgreens Salad with Pomegranate Vinaigrette. Download my FREE app Eat Healthy Homemade Meals in Minutes for all of these recipes and many more.

Spring Vegetable Frittata 

4 servings

Preparation time: 10 minutes

Cooking time: 25 minutes


  • 2 tablespoons olive oil
  • 6 small red potatoes (12 ounces), each cut into 8 pieces ( I used new potatoes )
  • 2 cups asparagus, cut-up into bite-size pieces
  • 4 plum tomatoes, sliced
  • 3 tablespoons green onion, chopped
  • 2 garlic cloves, minced
  • 6 large eggs
  • 1/3 cup skim milk
  • Salt and pepper (optional)
  • ½ cup feta cheese
  • 1 tablespoon chopped fresh basil


  1. Heat olive oil in a large nonstick skillet over medium heat until hot.  Add potatoes, cover and cook about 10 minutes or until almost tender, stirring occasionally.  Add asparagus, tomatoes, onions and garlic; cook 4-5 minutes or until the asparagus is almost tender, stirring occasionally.
  2. Meanwhile, beat the eggs in a medium bowl.  Add the milk, salt and pepper if using, and beat well.
  3. Pour the egg mixture over the vegetables in the skillet.  Sprinkle with the feta cheese and basil.  Reduce the heat to medium-low; cover and cook about 12 minutes or until the eggs are set.  To serve, cut into wedges.

Nutrition Information (without salt): 327 calories, 17 grams protein, 25 grams carbohydrate, 18 grams fat, 6 grams saturated fat, 296 milligrams cholesterol, 3.5 grams dietary fiber, 341 milligrams sodium

Photo Credit: iStock


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