Mediterranean Asparagus and Sweet Peas Frittata
A Mediterranean Asparagus and Sweet Peas Frittata is a light, protein-packed, and veggie-loaded breakfast or brunch dish. With tender asparagus, sweet peas, eggs, and Mediterranean herbs, it’s nutritious, satisfying, and easy to make. Perfect for meal prep, brunch, or a healthy dinner.
Time
Prep time: 10 minutes
Cook time: 20 minutes
Total time: 30 minutes
Ingredients
Vegetables
1 cup asparagus, trimmed and cut into 1-inch pieces
½ cup sweet peas (fresh or frozen)
½ cup cherry tomatoes, halved
2 tbsp red onion, finely chopped
Eggs & Seasoning
4 large eggs
¼ cup feta cheese, crumbled
2 tbsp milk or water
1 tsp olive oil
½ tsp dried oregano
½ tsp garlic powder
Salt and pepper to taste
Garnish (Optional)
Fresh parsley or basil, chopped
Extra feta cheese
Instructions
1️⃣ Preheat Oven
Preheat oven to 180°C (350°F).
2️⃣ Sauté Vegetables
Heat olive oil in an oven-safe skillet over medium heat.
Add onion and cook 2 minutes.
Add asparagus and peas, sauté 3–4 minutes until tender.
Stir in cherry tomatoes.
3️⃣ Prepare Egg Mixture
In a bowl, whisk eggs, milk, feta, oregano, garlic powder, salt, and pepper.
4️⃣ Combine & Cook
Pour egg mixture over sautéed vegetables in the skillet.
Cook over medium heat 2–3 minutes until edges start to set.
5️⃣ Bake
Transfer skillet to oven and bake 12–15 minutes until frittata is fully set and lightly golden.
6️⃣ Serve
Let cool 2 minutes, slice, garnish with herbs and extra feta, and serve warm
Tips
✔ Use a non-stick or cast-iron skillet for best results.
✔ Add spinach or zucchini for extra veggies.
✔ Can be served warm or cold, ideal for meal prep.
✔ For extra flavor, drizzle with lemon juice before serving.
frequently asked questions FAQ
Can I make this vegetarian?
Yes — it’s already vegetarian-friendly. Add extra veggies or herbs.
Can I cook it on the stovetop only?
Yes, cover the skillet with a lid and cook 8–10 minutes until set, no oven needed.
Can I use frozen peas?
Yes, thaw or cook directly in the skillet for a few extra minutes.
Nutritional Information
Calories: 230 kcal
Protein: 18 g
Carbohydrates: 8 g
Fat: 14 g
Fiber: 3 g