You really can’t go wrong with a frittata. It’s simple to make, but somehow always feels a little impressive. This asparagus frittata with goat cheese and sweet potatoes is the perfect way to welcome spring.
It’s loaded with tender asparagus and sweet potatoes, with creamy goat cheese bringing it all together. It looks beautiful and put-together, but it’s surprisingly easy to throw together. Plus, it’s a great way to pack in plenty of veggies and nutrients right at breakfast.
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This asparagus frittata works well for a cozy brunch, a quick weeknight dinner, or meal prep at the start of the week, as leftovers hold up really well for grab-and-go mornings. It’s also a great option for holiday gatherings.
Why you’ll love this asparagus frittata recipe
- made with just 10 simple ingredients
- macro-balanced – it’s packed with protein, healthy fats, and complex carbohydrates for a well-balanced and healthy breakfast recipe.
- perfect for brunch or meal prep for the week
Asparagus frittata ingredients
- olive oil
- sweet potato
- fresh asparagus
- garlic powder
- cumin
- onion powder
- red pepper flakes
- eggs
- milk
- goat cheese
- salt and pepper
How to make an asparagus frittata
- Preheat oven to 350 degrees Fahrenheit.
- Heat a large enameled cast iron, cast iron pan, or oven-safe skillet over medium heat. Add 1 tablespoon of oil and let it get hot. Add sweet potatoes, salt, and pepper, stir to combine, and spread out evenly, trying to get them in a single layer. Let them sit untouched for 6-8 minutes. Stir and cook for another 6-8 minutes, stirring occasionally.
- Cook asparagus. Add remaining avocado oil and add asparagus, garlic powder, cumin, onion powder, red pepper flakes, salt, and pepper. Sauté for 8-10 minutes, stirring occasionally, until asparagus is al dente.
- While the asparagus cooks, whisk the eggs. Add eggs, milk, and some salt and pepper to a large bowl and whisk to combine. Stir in about 2/3 of the goat cheese.
- Make frittata. Pour the egg mixture into the pan, making sure it is distributed evenly. Let it cook for 3-4 minutes until the bottom sets. Sprinkle with the remaining goat cheese.
- Bake. Place the pan in the oven and cook for 20-25 minutes until the eggs are firm.
- Enjoy! Slice into 6 pieces and serve with toppings if desired.
What’s the difference between a frittata and a quiche?
Frittatas are a classic egg dish made by whisking eggs with milk, mixing in vegetables, meat, and cheese, and baking them in the oven. They can be described as an open-faced omelette. A quiche also combines eggs with milk or cream and is mixed with vegetables, meat, or cheese, but is in a pastry crust.
Do you have to put milk in a frittata?
While milk is not necessary for a frittata, it does add flavor and creaminess, and can help give you a fluffier texture. I do recommend adding milk, either dairy or nondairy, for the best results.
Do you need to peel potatoes?
Peeling potatoes is not necessary. The skin packs vitamins and minerals like potassium, manganese, and vitamins A, C, and E, along with fiber. It also saves you an extra step in the kitchen. I would suggest giving your potatoes a good rinse and scrub to remove any excess dirt or debris.
Can you freeze frittata?
Yes, a frittata works well to freeze. Simply bake according to the instructions and let it cool completely. Cut into individual serving sizes and freeze each serving separately by wrapping them in foil or Saran Wrap, and place in a freezer-safe bag or dish. Freeze it for up to 3 months. When ready to eat, place it in the fridge and allow it to defrost. Heat up when ready to eat.
What to serve with this asparagus frittata
You can enjoy this frittata as is or serve it with sides. Here are some of my favorite breakfast sides:
- toast
- fresh fruit
- simple green salad
- sausage or bacon
- avocado
Storage and reheating
Substitutions
Customize this asparagus goat cheese frittata with these substitutions or additions below:
- olive oil – any neutral oil will work (coconut, avocado…).
- potatoes – any kind of potato or even winter squash will work, including white potatoes and butternut squash. Using those will slightly change the flavor.
- spices – add some more spices to give it a little more pop. Chili powder and paprika would be delicious.
- milk – dairy or non-dairy milk will work. You could also use cream for a richer flavor.
- goat cheese – feta would be a good substitute. You can really use any kind of cheese if you prefer.
Here are some additions:
- protein – for more protein, add some ham, sausage, or even bacon. Cook the meat before the potatoes, remove it from the pan, and then add it back in when you add the egg mixture.
- veggies – use any veggies you like! The more the merrier. Zucchini, spinach, onion, mushrooms, tomatoes, and artichokes would be good additions.
More healthy breakfast recipes
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Asparagus Frittata
ingredients
- 1 1/2 tablespoons olive oil, divided
- 3 cups diced sweet potato (14 ounces/2 small-medium potatoes)
- 3 cups roughly chopped asparagus (315 grams)
- 2 teaspoons garlic powder
- 1 teaspoons cumin
- 1 teaspoon onion powder
- 1/4 teaspoon red pepper flakes
- 12 large eggs
- 1/2 cup whole milk
- 3 ounces goat cheese (about 3/4 cup crumbled)
- salt and pepper, to taste
- for topping – avocado, fresh parsley, sliced green onions, hot sauce…
instructions
- Preheat oven to 350 degrees Fahrenheit.
- Heat a large enameled cast iron, cast iron pan, or oven-safe skillet over medium heat. Add 1 tablespoon of oil and let it get hot. Add sweet potatoes, salt, and pepper, stir to combine, and spread out evenly, trying to get them in a single layer. Let them sit untouched for 6-8 minutes. Stir and cook for another 6-8 minutes, stirring occasionally.
- Cook asparagus. Add remaining avocado oil and add asparagus, garlic powder, cumin, onion powder, red pepper flakes, salt, and pepper. Sauté for 8-10 minutes, stirring occasionally, until asparagus is al dente.
- While the asparagus cooks, whisk the eggs. Add eggs, milk, and some salt and pepper to a large bowl and whisk to combine. Stir in about 2/3 of the goat cheese.
- Make frittata. Pour the egg mixture into the pan, making sure it is distributed evenly. Let it cook for 3-4 minutes until the bottom sets. Sprinkle with the remaining goat cheese.
- Bake. Place the pan in the oven and cook for 20-25 minutes until the eggs are firm.
- Enjoy! Slice into 6 pieces and serve with toppings if desired.
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Recipe by Kelly Nardo, Eat the Gains | Photography by Sierra Inn
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Love it reminds me of-my mom’s
It’s such a good combo!
I love a good frittata. This one is so tasty because of the artichokes and sweet potatoes! (the goat cheese doesn’t hurt either!) This keeps really well and makes for a great breakfast throughout the week!
Goat cheese makes everything better haha! So glad you liked it Mary!
cant wait to try this great Sunday morning breakfast
Yes! You guys would love it!!
This was delicious!!
Guess we should make it again ;P