This Spring Vegetable Frittata is a fantastic example of an easy and simple dish that satisfies your hunger at any time of a day. Enjoy it for breakfast, pack it for lunch, or prepare it as a quick dinner when you are busy or don’t want to spend too much time in the kitchen.
In this superb keto meal, simple, fresh flavors of spring combine with hearty eggs and Parmesan. This fabulous frittata will keep you satisfied for hours!
How to prepare this Spring Vegetable Frittata
Frittatas are quite like omelets, but you add all ingredients all at once — so the eggs and the other ingredients and then cook them — rather than add the toppings to a ready, cooked dish and fold it, as you do with an omelet.
A frittata is much easier and simpler to prepare than an omelet if you ask me, and you are able to prepare a good frittata even if you are a complete novice in cooking. Making omelet requires some skills that it becomes fluffy and creamy — it easily becomes flat and dry.
Actually, frittatas are extremely easy to make. They are so unbelievably delicious and super-satisfying that they should be staples in every keto kitchen!
This frittata uses asparagus and spring onion as veggies. Asparagus is the entitled queen of spring, and spring onion has not only “spring” in its name, but the best spring onion (aka scallion aka green onion) you get naturally in the springtime.
The Parmesan provides enough salt, so for me, there is no need to add any salt. I also want to keep the flavor world simple, so I don’t add any seasonings either. There is enough flavor in this dish as is. However, feel free to add a pinch of S&P if your taste buds crave some.
Personally, I prefer to use heavy cream for richness and to make the frittata even more satisfying, but feel free to use, for example, unsweetened almond milk or simply water instead.
But let’s take a look at how to prepare this flavorful and satisfying frittata:
Take 8 eggs and crack them into a large bowl.
Add 1/2 cup (120 ml) heavy cream.
Mix with a fork…
…until well combined.
Take a pound (450 g) asparagus. Wash it and pat dry.
Remove the woody ends and discard them. (See the video for the technique I use.)
Cut the asparagus spears into 1-inch (2.5-cm) pieces.
Melt some butter or olive oil in a skillet over medium heat.
Add the asparagus…
…and 1/2 cup (120 ml) chopped spring onion.
Cook for 5 minutes, or until the asparagus is starting to get soft.
Add the egg and cream mixture.
Stir, until well combined.
Sprinkle 1 cup (240 ml) freshly grated Parmesan on top.
Turn the heat to low. Cover, and cook for 20-25 minutes, or until just done and still a bit creamy. Don’t overcook!
Serve, preferably with some fresh, chopped herbs sprinkled on top. I have parsley here.
Yum!
- 8 organic free-range eggs
- 1/2 cup = 120 ml heavy cream, almond milk, OR water
- 1 lb = 450 g asparagus
- 1/2 cup = 120 ml chopped spring onion
- 1/2 cup = 120 ml freshly grated Parmesan
- Extra-virgin olive oil or butter for frying
- In a medium bowl, combine the eggs and the liquid (cream, almond milk, or water). Mix gently with a fork. Set aside.
- Wash the asparagus spears and pat dry. Remove the woody ends and discard them. Chop the asparagus into 1-inch (2.5 cm) long pieces.
- Heat a skillet over medium heat. Add the olive oil or butter, asparagus, and the spring onion. Cook, stirring, until the asparagus is starting to get soft, about 5 minutes.
- Add the egg and cream mixture. Stir a couple of times with a spatula to get the ingredients evenly mixed. Sprinkle the Parmesan on top.
- Turn the heat to low. Cook, covered, until the frittata is just done, but still creamy and velvety on top, about 20-25 minutes.
| Nutrition information (with heavy cream | In total | Per serving if 4 servings in total |
| Protein | 77.4 g | 19.4 g |
| Fat | 114.2 g | 28.6 g |
| Net carbs | 13.3 g | 3.3 g |
| kcal | 1399 kcal | 350 kcal |
How to get some variation to the frittata
For even more satisfying frittata, add 1/2 cup (120 ml) chopped ham or bacon — or serve some bacon or ham on the side.
If you want a handier version that is easier to transport, you can make egg muffins by baking the mixture in a muffin pan or muffin cups. Bake them about 20-25 minutes at 350 °F (175 °C) or until done, i.e., the center is higher than the edges. I made egg muffins that I served for our Ketokamu team (more about the gathering below):
Instead of Parmesan, feel free to use other strong-flavored cheese. I used pecorino for some of my experiments, and that was fantastic. Also, feta and Swiss cheese are strong-flavored cheeses that are sure-fire hits with this fabulous frittata.
If you want to make a completely dairy-free version, use water or unsweetened almond milk instead of heavy cream, and skip the cheese.
General prattling
I had a small wrist operation last week, but luckily, I have recovered pretty well from that. Anyway, I had to take it easier this week with my work, so that’s why this blog post is relatively short — compared to the usual massive number of words I tend to generate.
Anyway, before the operation, I managed to make some more “pulla” experiments:
On Friday, we celebrated my husband’s birthday. He always wants to have white asparagus with boiled eggs, ham, and melted butter as a dinner on his birthday, so I made those for him. I also prepared a small keto cake — with chocolate and strawberries as my husband wished. Here’s the photo:
I modified this bread recipe and made a sweet version for the cake. I spread the cake layers thinly with sugar-free jam and filled the cake with whipped cream where I had added cocoa powder. I also added chocolate drip. I have to admit it was a really delicious cake!
We again met with our Ketokamu core team to plan our strategy, and this time our advisors attended, too. Those guys are the top professionals in Finland when it comes to well-being, nutrition, and superfoods. All of them have created a remarkable career in those fields. In the photo below, there is (from left) Markus Lundström, the R&D manager of Puhdistamo who will join us on July, Jaakko Halmetoja, a nutrition & wellness expert, Olli Kolehmainen, our CEO, Mikko Revonniemi, co-founder of Four Sigmatic, Jukka Peltola, founder of Goodio, and Leo Kadieff, our CFO. We are waiting for Olli Posti, who is in the grocery store, doing some shopping for our picnic.
We had a picnic in the beautiful arboretum in Tampere – the same place we met with our core team a couple of weeks ago. I let the others taste some chocolate and nut spread experiments as well as chocolate-covered macadamia nuts, chocolate-covered strawberries, and keto chocolate bars that I had made. We also found some Swedish keto ice cream in the grocery store, so we were eager to taste it as well — with some Finnish blueberries.
The weather was typical Finnish spring weather — it was snowing!
I think it’s a very Finnish thing to eat ice cream while it’s snowing… We Finns just love ice cream and consume loads of it, no matter if it’s summer or winter. Naturally, in the summer, we consume multiple amounts of ice cream compared to that we consume in the winter. Those white spots on the plate with ice cream are snow — though they look like sea salt!
We quickly escaped the coldness to the shopping mall, where we spent the rest of the day with fruitful discussion.
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