Home > Recipes > Breakfast Recipes > Asparagus and Mushroom Frittata
Asparagus and Mushroom Frittata

Recipe posted on: 11 January 2010

Asparagus - The main ingredient in Asparagus and Mushroom Fritatta

Recipe information

Serves:4 servings
Prep time: 20 minutes
Cook time:10 minutes

Recipe nutrition

Calories: 165 (per serve)
Carbs:3.8 grams
Protein:10.1 grams
Fat: 8.9 grams

This is an healthy and nutritious breakfast recipe that is full of flavour and will give you a good start to the day.


  • 500g asparagus spears
  • 100g shiitake (or Swiss Brown) mushrooms
  • 4 organic eggs (100g tofu can be substituted for vegetarians)
  • 2 large spring onions, sliced
  • 3 cloves garlic, finely chopped
  • 1 Tbsp lemon (or lime) juice
  • 2 Tbsp extra virgin, cold pressed olive oil
  • 2 Tbsp fresh mint, finely chopped
  • 2 Tbsp oregano, finely chopped
  • Salt and pepper to taste


  1. Boil some water in a pan.
  2. Blanch the asparagus for about 2 minutes - add the asparagus into the boiling water and remove after the 2 minutes and set them aside. The asparagus should be green and slightly tender.
  3. Heat the oil in a large frying pan over medium heat.
  4. Add the onions and garlic and cook for about 2 minutes, or until the onions and garlic are soft.
  5. Add the mushrooms and cook for a further 5 minutes, or until the mushrooms are golden brown.
  6. Quickly whisk the eggs with a fork in a bowl and add them to the vegetables.
  7. Add the herbs and seasoning and stir through so that all ingredients are combined.
  8. Leave the mixture to cook on a low heat for about 10 minutes.
  9. Serve with the asparagus topped with the vegetable frittata on top.

Organic ingredients should be used, as they tend to have more flavour, more nutrients and less of the nasty chemical residues.

Nutrition Information  Amount % Daily
Calories 165 8.25%
Calories from fat 20 12.1%
Total fat 8.9 g 16.2%
Saturated fat 13 g 8.2%
Cholesterol 30 mg 10.1%
Sodium 16 mg 0.7%
Carbohydrate 3.8 g 1.7%
Dietary fibre 4.4 g 14.7%
Sugars 0 g n/a%
Protein 15.1 g 10.1%
The % daily values are based on a diet of 2000 calories per day
These are approximate values.


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