If you want to make a quick and delicious protein-rich meal, this green asparagus frittata is the perfect dish.

This recipe is a Low Carb option, having only oat flakes as a source of carbohydrates. As a source of protein, we have eggs and good fats, eggs and cheese.

This recipe is perfect for your lunch or as a main course, served with side dishes of your choice, such as rice and salad. Try this delicious Frittata and don’t forget to rate the recipe and leave a comment about what you think of it!

Frittatas are simple and practical dishes, but very tasty. In addition, it is an option rich in proteins of high biological value, from eggs. Also, with this dish, you can easily incorporate more vegetables into your diet. This frittata is made with green asparagus, which is an extremely healthy, tasty and low-calorie vegetable. However, if you want, you can replace the asparagus with several other vegetables available in your fridge or pantry.

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Photo of Green asparagus frittata in a glass baking dish.

Green asparagus frittata

A protein-rich meal, which makes asparagus very appealing and delicious even for those who do not have it on their favorite vegetable list.
5 from 2 votes
Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Course lunch, Main Course
Cuisine Ayurveda
Servings 4
Calories 303 kcal


  • 400 g green asparagus
  • 4 tbsp oat flakes
  • 8 eggs
  • 200 ml milk or vegetarian milk
  • 100 g cheese or 2 tablespoons nutritional yeast as cheese alternative
  • 2 tbsp Italian seasoning
  • 1 tbsp turmeric
  • black pepper to taste
  • salt to taste


  • First, peel and cut the asparagus and steam it for a few minutes. Don’t overcook it, as it will get softer in the oven as well.
  • In a bowl, mix de eggs, milk, 50 grams of grated cheese or nutritional yeast, oat flakes, and spices. Let it aside for about 5–10 minutes.
  • Add the asparagus to the batter.
  • Get a baking form, butter it, and add the mixture. Bake it at 180 Celsius for about 30 minutes. In the end, sprinkle with the rest 50 grams of grated cheese and let it melt.
  • You can serve it for lunch with a fresh salad of your choice and mint chutney. Enjoy!



The caloric value was calculated per serving.
Asparagus is astringent, sweet, cooling and a diuretic. It is balancing for all doshas.
Recommendations for doshas:
Vata: eggs can be a good source of nutrition, as they are grounding and nourishing. They should be eaten in moderation and preferably cooked with warming spices like cumin, ginger, or black pepper to help balance the Vata dosha.
Pitta: may need to consume eggs in moderation. It is recommended to cook eggs with cooling spices like coriander, fennel, or mint to help balance the Pitta.
Kapha: eggs may not be the best choice, as they can be heavy and contribute to Kapha imbalances. Use more vegetables for this recipe or as a side dish. However, if consumed, they should be eaten in moderation and cooked with spices like black pepper, ginger, or turmeric to help balance Kapha dosha.
Do you know what a dosha is? Find out your dosha here.
Keyword Ayurveda, Healthy food, Vegetarian, Weight loss

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3 responses

  1. 5 stars
    I like it very much, delicious, the best tip for the asparagus season.

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