Frittata with Ham and Asparagus
by Katie Webster
April 3, 2017 (updated 4/27/21) Jump To Recipe
This Frittata with Ham and Asparagus is the perfect Spring meal! Ready in just 20 minutes and full of 23 grams of protein. AND you can eat it for breakfast, lunch or dinner. See, like I said… perfection!
I originally shared this recipe on April 5, 2012. I have updated the images and some of the text today.
If it were up to my kids, they would eat granola bars, yogurt and fruit for 100% of their daily calories. Don’t get me wrong, they are great eaters. Neither is particularly picky, knock on wood. They just like their sweets and their easy carbs. So I feel like I have to strategize every day to make sure they are also getting vegetables, calcium, healthy fats and protein.
More specifically, I try to make sure I give them some sort of protein at every meal. That’s why I am so grateful for the carton of organic local eggs we get in our CSA most weeks.
EGG NUTRITION
Beyond protein, eggs are a good source of vitamins A and D. Not only that, they have Vitamin B, lutein and zeaxanthin. [Those are antioxidants that are good for their little eyes.]
If I make eggs for my kid’s for breakfast,I know we’re off on the right foot in the morning. If we have cereal or toast for breakfast instead, I know it’s an option to include eggs elsewhere in our daily menu.
Like hard-boiled in a lunchbox, or a frittata for dinner. For myself, I love the fact that a whole egg is only 70 calories. And a white (which is pure protein) is only 15 calories, so I eat them for breakfast several days a week.
My family happily gobbled it up for dinner, and I loved the left-overs for breakfast.
More Asparagus Recipes
- Turn on the grill for Grilled Asparagus or try my Roasted Asparagus with Hollandaise or Pesto.
- This One Pot Chicken and Rice with Spring Veggies is bursting with asparagus and peas.
- This Sesame Roasted Asparagus Salad elevates basic roasted asparagus with the addition of Asian Sesame Dressing.
- This Roasted Asparagus and Goat Cheese Salad is a vegetarian entree salad to try this spring.
- This Shaved Asparagus Salad with Goat Cheese and Hazelnuts is made with raw asparagus cut into ribbons with a veggie peeler.
- This Asparagus Panzanella with a Poached Egg on top is another spring brunch entree to consider.
- Find more asparagus recipe ideas here and please check out my guide to asparagus.
Thanks so much for reading! If you make this recipe, please come back and leave a star rating and review!
Happy Cooking!
~Katie
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Frittata with Ham and Asparagus
- Total Time: 20 minutes
- Yield: 4 servings 1x
Description
This Frittata with Ham and Asparagus is the perfect Spring meal! Ready in just 20 minutes, only 297 calories per serving, chocked full of 23 grams of protein and super kid friendly. AND you can eat it for breakfast, lunch or dinner. See, like I said… perfection!
Ingredients
- 4 teaspoons extra-virgin olive oil, divided
- 1 large leek, diced and washed (see tip*)
- ½ bunch asparagus, woody ends snapped off, cut into ½-inch pieces
- 1/8 teaspoon salt
- 1 cup diced smoked ham
- 6 large eggs
- pinch ground pepper, preferably white pepper
- Pinch nutmeg, preferably freshly grated
- ¾ cup shredded Gouda or sharp cheddar cheese
- 2 tablespoons water
Instructions
- Heat 2 teaspoons oil in a large non-stick skillet over medium-high heat. Add leek, asparagus and salt and cook, stirring occasionally until bright green and just starting to brown, 5 to 7 minutes. Transfer the vegetable mixture to a bowl and stir in ham. Was and dry skillet.
- Beat the eggs in a medium bowl with the pepper and nutmeg. Return the skillet to medium-low heat and add the remaining 2 teaspoons oil and swirl the pan to coat with oil. Gently pour in the eggs and let cook, gently scraping the egg with a silicone spatula. Fold the cooked part of the egg back and allow runny egg to flow onto the surface of the hot skillet just until the egg starts to set up into a solid mass, 2 to 3 minutes. [The egg will still be runny on top, but continuing to stir would cause it to break into pieces at this point.] Spread the asparagus mixture over the eggs and continue cooking until the sides of the egg can be pulled back from the skillet with the spatula, 1 to 2 minutes. Sprinkle cheese over the frittata. Lift an edge of the egg back and drizzle 2 tablespoons water between the egg and skillet, cover the skillet and cook until the egg is set up on top and the cheese is melted, 4 to 5 minutes.
Notes
Tip* To Clean a Leek: Cut off dark outer greens leaving just the white and light green part. Slice lengthwise, and then slice into strips crosswise. Tansfer to a bowl of cold water and swish around to get all the dirt out from between the layers. The dirt will fall to the bottom of the bowl. Lift the clean leek out leaving the sand at the bottom of the bowl. Lay out on a towel to dry.
- Prep Time: 20 minutes
- Cook Time: 10 minutes
- Category: Main Course
- Method: Stove top
- Cuisine: American
Nutrition
- Serving Size: 1/4 frittata
- Calories: 297
- Sugar: 2
- Sodium: 639
- Fat: 21
- Saturated Fat: 7
- Carbohydrates: 6
- Fiber: 1
- Protein: 23
Keywords: frittata with ham and asparagus,omelet with ham and asparagus,egg with ham and asparagus
Katie Webster
Katie Webster studied art and photography at Skidmore College and is a graduate of the New England Culinary Institute. She has been a professional recipe developer since 2001 when she first started working in the test kitchen at EatingWell magazine. Her recipes have been featured in numerous magazines including Shape, Fitness, Parents and several Edible Communities publications among others. Her cookbook, Maple {Quirk Books} was published in 2015. She launched Healthy Seasonal Recipes in 2009. She lives in Vermont with her husband, two teenage daughters and two yellow labs. In her free time, you can find her at the gym, cooking, stacking firewood, making maple syrup, and tending to her overgrown perennial garden.
Forgot to rate it!
★★★★★
One of our favorite spring dinners when we are looking for something light. I can get lazy sometimes and it ends up being a scrambled egg omelet, but with all these ingredients. Great flavor.