RecipeAsparagus, Swiss Chard and Feta Frittata

Nutrition Facts
Amount per Serving
  • Calories: 120
  • Protein: 10 g
  • Total Fat: 7 g
    • Unsaturated Fat: 4.5 g
    • Saturated Fat: 2.5 g
  • Cholesterol: 115 mg
  • Total Carbohydrate: 6 g
  • Dietary Fiber: 2 g
  • Total Sugar: 2 g
    • Natural Sugar: 2 g
    • Added Sugar: 0 g
  • Sodium: 270 mg

This mouthwatering frittata makes a satisfying weekend breakfast or dinner, featuring ingredients that can help fight seasonal allergies. The asparagus and Swiss chard contain quercetin, which prevents the release of allergy-causing compounds. And extra virgin olive oil, a staple of the Mediterranean diet, boasts phenols that help control the immune response when a person is exposed to an allergen. Prepare it for the family or for guests at your next get-together.

  • Prep time
  • Total Time
This recipe makes 8 slices
  • 6 whole eggs
  • 6 egg whites
  • ½ cup light sour cream
  • ¼ teaspoon kosher salt
  • 1 teaspoon cumin
  • ½ teaspoon ground black pepper
  • ½ teaspoon paprika
  • 1½ tablespoons fresh thyme leaves (or 1½ teaspoons dried thyme)
  • 1 to 2 tablespoons extra-virgin olive oil
  • 1 garlic clove, minced
  • 1 yellow onion, diced
  • 3 cups sliced asparagus, cut into 1-inch pieces (about 1 bunch)
  • ½ bunch Swiss chard or kale, about 4 cups, stems removed, roughly chopped
  • ¼ to ½ cup (or 1 to 2 ounces) crumbled feta cheese (may substitute with any preferred cheese)

Preheat the oven to 350˚F. Blend the eggs and egg whites with the sour cream in a large bowl using a whisk or hand mixer. Add the salt, cumin, pepper, paprika, and thyme, and set aside.

Heat the olive oil in a large oven-safe skillet with oil spray and warm over medium heat. Add the garlic and cook for about 30 seconds, until it starts to lightly brown and smells fragrant. Add the onion and asparagus, and sauté about 5 minutes, until the onion starts to brown. Add a drop more oil to the pan and toss in the leafy greens. Continue to sauté, stirring occasionally, until the greens are cooked down, about 5 more minutes. Try to spread out the veggies evenly in the skillet. (It will look like a lot.)

Pour the egg mixture on top of the veggies and make sure everything is nicely dispersed throughout the skillet. Sprinkle the cheese over the top. Transfer the skillet to the oven and bake until the sides are golden brown and the eggs no longer run if a fork is poked through them, about 35 minutes.

Love egg breakfasts? Try my Bacon Egg and Cheese Sandwich.

Nutrition analysis courtesy of Genesis® R&D