Module 14 · Breakfast & Lunch
Asparagus Frittata with Spring Onion, Parsley & Goat Cheese
Asparagus Frittata with Spring Onion, Parsley & Goat Cheese is a keto breakfast with 4.2 g net carbs, 20 g protein and 20 g fat per serving (277 kcal). It serves 4 and takes 30 minutes in total.
A golden, puffed frittata studded with spring asparagus and creamy goat cheese: breakfast, brunch or a packed lunch.
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Allergens in this Ketogeni recipe: eggs, milk. Includes listed optional alternatives; check actual ingredient labels and substitutions.
Yield: 4 servings · Active time: 15 min · Total time: 30 min
| Per serving | Amount |
|---|---|
| Net carbohydrates | 4.2 g |
| Protein | 20 g |
| Fat | 20 g |
| Energy | 277 kcal |
Nutrition figures are estimates, not medical advice. Check ingredient labels and weigh your own portions, especially when tracking a strict daily carbohydrate limit. How to interpret these estimates.
Ingredients
- 8 piece organic eggs
- 250 g organic asparagus, in 3 cm pieces
- 4 piece organic spring onions, sliced
- 20 g organic butter
- 80 g organic soft goat cheese
- 15 g organic parsley, chopped
- 30 g Parmesan, grated
- 0.5 tsp sea salt and pepper
- 80 g organic rocket, to serve
Step-by-step method
- Heat the oven grill to medium-high. Whisk the eggs with Parmesan, parsley, salt and pepper.
- Melt the butter in a 24 cm ovenproof pan, add the asparagus and spring onions and cook 4 minutes.
- Pour in the eggs, dot with goat cheese and cook over low heat 6–8 minutes until the edges set.
- Slide under the grill for 2–3 minutes until puffed and golden.
- Rest 3 minutes, cut in wedges and serve with rocket.
Chef’s tips
- Low heat on the hob keeps the frittata tender, not rubbery.
Variations
- Use courgette and mint in summer.
- Add smoked salmon after grilling.
Storage
Keeps 3 days; eat cold or warm.
Questions and answers
How many net carbs are in Asparagus Frittata with Spring Onion, Parsley & Goat Cheese?
One serving has 4.2 g net carbohydrates, 20 g protein and 20 g fat (277 kcal). The recipe makes 4 servings. These figures are estimates; your own ingredients may differ.
Can I make Asparagus Frittata with Spring Onion, Parsley & Goat Cheese ahead, store or freeze it?
Keeps 3 days; eat cold or warm.
Which allergens are in Asparagus Frittata with Spring Onion, Parsley & Goat Cheese?
It contains eggs and milk, as listed by Ketogeni for this recipe. Always check the labels of the products you use.
Is Asparagus Frittata with Spring Onion, Parsley & Goat Cheese vegetarian?
Yes. The recipe contains no meat or fish.
Can I vary Asparagus Frittata with Spring Onion, Parsley & Goat Cheese?
Yes. Use courgette and mint in summer. Add smoked salmon after grilling.