Asparagus Mushroom Frittatta Recipe With Nutrition Data and Calorie Count

Asparagus Mushroom Frittatta

Colorful, nutritious and flavorful breakfast or lunch.

Yields:

4 servings

Meal Type:

Breakfast
Lunch

Rating:

Ingredients

  • 4 oz cottage cheese
  • 4 large eggs
  • 1 tsp ground mustard
  • 0.12 tsp cayenne pepper
  • 1 tbsp hazelnut oil
  • 1/2 lb asparagus
  • 1/2 cup pieces or slices mushrooms
  • 1/2 cup chopped onion
  • 1/2 cup baby spinach
  • 1/2 cup chopped red pepper

Directions

  • Preheat oven to 400° F (200° C). Chop asparagus into 1/2" pieces and steam for five minute. Set aside.
  • In large bowl, whisk eggs until smooth and incorporate pinch of cayenne, ground mustard. Stir in red pepper and pour into oven proof pan.
  • Over medium-high heat, sauté mushrooms and onion in oil until soft, about five minutes. Add baby spinach in last minute, until it wilts. Stir in asparagus. Mix until spinach wilts.
  • Turning heat down to medium, pour egg mixture over vegetables and cook, not stirring, until edges are set and middle is starts to bubble, about 5-7 minutes.
  • Transfer pan to oven and bake 5-7 minutes, or until eggs are just set, or barely jiggly. Do not overcook!
  • Take out and let sit for 2 minutes, then take a plate and put it over the top of the pan.
  • Flip it upside down, releasing frittatta (unless your pan sticks then just cut wedges out of pan). If browned on bottom, then take another plate and flip it over again for prettier presentation.
  • Serve with tomato slices or salsa.

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories
Amount Per Serving 164
% Daily Value*
  • Total Fat
    Amount Per Serving 10.08g
    % Daily Value 13%
    • Saturated Fat
      Amount Per Serving 2.67g
    • Trans Fat
      Amount Per Serving 0g
    • Polyunsaturated Fat
      Amount Per Serving 1.229g
    • Monounsaturated Fat
      Amount Per Serving 5.095g
  • Cholesterol
    Amount Per Serving 216mg
    % Daily Value 72%
  • Sodium
    Amount Per Serving 190mg
    % Daily Value 8%
  • Total Carbohydrate
    Amount Per Serving 7.23g
    % Daily Value 3%
    • Dietary Fiber
      Amount Per Serving 2.2g
      % Daily Value 8%
    • Total Sugars
      Amount Per Serving 3.39g
      Includes -g Added Sugars
  • Protein
    Amount Per Serving 12.02g

Nutrients Declaration Requirement

  • Vitamin A
    Amount Per Serving 17mcg
    % Daily Value 2%
  • Vitamin C
    Amount Per Serving 46mg
    % Daily Value 51%
  • Vitamin D
    Amount Per Serving -mcg
    % Daily Value -%
  • Calcium
    Amount Per Serving 5mg
    % Daily Value 0%
  • Iron
    Amount Per Serving 14mg
    % Daily Value 78%
  • Potassium
    Amount Per Serving 329mg
    % Daily Value 7%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutritional advice.

Nutrition summary:

  • Calories 164 KCal
  • Fat 10.08 g
  • Carbs 7.23 g
  • Protein 12.02 g

There are 164 calories in 1 serving of Asparagus Mushroom Frittatta.

How long would it take to burn off 164 KCal?

Basketball

16 minutes

Cycling (10 MPH)

22 minutes

Jogging

13 minutes

Running

11 minutes

Swimming (crawl, moderate pace)

16 minutes

Walking

19 minutes

Weight Training

19 minutes

Values estimated based on person weighing 160 lbs.

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