Easy Asparagus Mushroom Spring Vegetable Frittata

This asparagus, and mushroom spring vegetable breakfast frittata recipe, is an easy spring inspired meal, perfect for brunch or Easter Sunday. Frittata recipes are a wonderful way to use up spring produce before they go bad. I love to serve this vegetable forward spring frittata as an easy breakfast or brunch recipe on Easter or Mother's Day.

This was inspired by my other egg-based breakfast recipes, crustless broccoli quiche bites and egg turkey sausage breakfast casserole. I love serving this for a bigger crowd when entertaining in my home. It's become a tradition to prepare this breakfast frittata recipe for Easter, or Mother's Day brunch.

Jump to:

• 💖 Why You'll Love This Spring Vegetable Frittata Recipe?
• 🥣 Asparagus & Mushroom Spring Frittata Recipe Ingredients
• ❓ Can I Use Edamame Instead of Green Peas in This Spring Vegetable Frittata Recipe?
• 🩺 Asparagus Health Benefits
• 🫛 Nutrition, Health, and Beauty Benefits of Peas
• 🍄 Health Benefits of Mushrooms
• ❓ What's the Difference Between a Frittata and An Omelette?
• 👩‍🍳 How to Make a Spring Vegetable Breakfast Frittata
• 🧡 Learn How to Make an Easy Spring Vegetable Frittata Recipe
• 📖 Recipe
• 💙 Substitutions
• 🍴 Spring Frittata Variations
• ❄️ Storage Tips
• 😀 Enjoy This Asparagus & Mushroom Frittata Recipe
• ❤️ You Might Also Love These
• 💖 Breakfast Meal Prep Recipes
• 📚 References
• 💬 Comments

🥣 Asparagus & Mushroom Spring Frittata Recipe Ingredients

To make the most delicious spring frittata recipe, you will simply need to gather a few key ingredients that create a yummy brunch recipe to feed a large crowd.

1. Eggs - Great source of protein, plus you get nutrients like choline from the yolk in the egg.
2. Asparagus - I love this spring vegetable for the extra prebiotic health benefits.
3. Leeks - I prefer leeks for their gut health benefits, but a white or yellow onion work well too.
4. Garlic - Garlic have long been hailed for their incredible health benefits, particularly when it comes to supporting gut health and balancing hormones.
5. Mushrooms - Mushrooms contain polyphenols and carotenoids, which can help protect the body against free radical cell damage.
6. Peas - I like to use frozen green peas, because I always keep an extra bag in my freezer.
7. Cheese - I prefer feta or goat cheese in this recipe. You can also use a dairy-free cheese of choice.
8. Ground Turmeric Powder - This powerful spice is loaded with anti-inflammatory properties. Ground turmeric is also much more concentrated. Perfect spice for this frittata recipe for breakfast.
9. Black Pepper - The addition of black pepper increases the bioavailability of turmeric's antioxidant properties.
10. Spices - I used a combination of sea salt, fresh dill, and parsley.
11. Extra Virgin Olive Oil - I like extra virgin olive oil, but you can swap with avocado oil.

See the recipe card for quantities.

❓ Can I Use Edamame Instead of Green Peas in This Spring Vegetable Frittata Recipe?

If you don't have green peas, you can swap with protein rich edamame. I typically always keep a bag of either green peas or edamame as a wonderful fiber rich protein source.

🩺 Asparagus Health Benefits

Below are some key health benefits of incorporating asparagus into your diet.

• Nutrient-Rich - Asparagus is loaded with essential vitamins and minerals. It is an excellent source of vitamin K, which is crucial for blood clotting and bone health. It also provides good amounts of vitamin A for immune and eye health, and folate, which is particularly important for pregnant women as it can help prevent neural tube defects.
• Low in Calories - With its low calorie count, asparagus is an ideal choice for those aiming to lose weight or maintain a healthy weight. It's also high in water content, which can help you feel full and decrease overall calorie intake.
• High in Antioxidants - Asparagus contains various antioxidants, including vitamin E, vitamin C, and flavonoids. These compounds help combat oxidative stress in the body and may lower the risk of chronic diseases like heart disease and cancer.
• Digestive Health - High in fiber, asparagus supports good digestive health. Fiber promotes regular bowel movements, helps prevent constipation, and may aid in reducing the risk of heart disease by lowering blood cholesterol levels.
• Potential Diuretic Properties - Asparagus contains high levels of the amino acid asparagine, which serves as a natural diuretic. This can help flush excess salt and fluid from the body, which is particularly beneficial for people suffering from edema and high blood pressure.
• Improves Pregnancy Outcomes - The high folate content in asparagus makes it an important vegetable for pregnant women. Folate is essential for fetal development and can help reduce the risk of preterm labor.
• Helps Lower Blood Pressure - The potassium found in asparagus can help lower blood pressure by countering the effects of sodium in the body. Potassium encourages the release of blood vessels, which can help maintain healthy blood pressure levels.

To maximize these benefits, asparagus can be prepared in various ways, including steaming, grilling, roasting, or sautéing. Adding it to your meals not only brings a delicious flavor and a nice crunch, but also contributes to a balanced and healthy diet. Try this breakfast frittata with asparagus and mushroom to gain those wonderful health benefits.

🫛 Nutrition, Health, and Beauty Benefits of Peas

Peas provide the body with protein, vitamins, and minerals. Peas prepared on their own are naturally cholesterol-free.

They help support a heart-healthy eating plan, because they are naturally high in potassium and fiber. The fiber content not only helps control weight, but also supports a healthy gut microbiome.

Peas are perfect for vegetarians and vegans because they provide the body with adequate plant-based protein. Protein is important for strong hair and nails.

Peas contain saponin, which has anti-inflammatory properties. Try my vegan spring pea soup recipe, which is so nourishing for your body.

One cup of peas contains 7.9 grams of protein and 30% of one's dietary fiber intake. Vitamin B1, thiamine, helps support the nervous system and cell repair.

The phytochemicals also help prevent DNA damage, another bonus beauty benefit.

The fiber in unprocessed plant foods, including legumes, is known to reduce the risk of cancer, specifically of the large intestines. Fiber also makes legumes a slow-releasing, low-GI food, important for stabilizing blood sugar levels.

In addition, fiber reduces the risk of cardiovascular disease, partially by drawing cholesterol out of the body. (1) You can read more about the benefits of peas here.

Key Nutrients of Peas

Protein | Fiber | Polyphenol Antioxidants | Potassium | Vitamin B | Iron | Zinc

🍄 Health Benefits of Mushrooms

Mushrooms contain polyphenols and carotenoids, which can help protect the body against free radical cell damage.

They are also great for gut health. The polysaccharides in mushrooms, such as chitin, hemicellulose, α- and β-glucans, mannans, xylans and galactans, are a source of prebiotic fiber (food) for our good gut bacteria (2).

Mushroom Key Nutrients

Antioxidants | Alpha-linoleic Acid | Phytonutrients | Folate | Copper | Magnesium | Iron | Manganese | Potassium | Vitamin E | Zinc | Selenium

❓ What's the Difference Between a Frittata and An Omelette?

Frittatas and omelettes are both egg-based dishes, but they differ in preparation and cooking method. An omelette is typically cooked on a stovetop and folded over a filling, while a frittata is often started on the stove and then finished in the oven, without folding, allowing more ingredients to be mixed in.

👩‍🍳 How to Make a Spring Vegetable Breakfast Frittata

🍄‍🟫 Preheat oven to 400 degrees. Spray an oven safe frying pan with nonstick cooking spray. Add sliced mushrooms, asparagus, and leeks to the frying pan. Cook over medium heat for 8 minutes. Add the minced garlic and cook for one minute.

🫛 Next, add in peas, turmeric, black pepper, salt, dill, and parsley. In a large bowl, whisk together the eggs and yogurt. Gently stir in the cheese.

🥚 Pour the egg mixture over the vegetables in the oven safe frying pan. Cook for 2 minutes. Transfer to the preheated oven and cook for 20 minutes. Top with additional chopped fresh herbs and serve.

🧡 Learn How to Make an Easy Spring Vegetable Frittata Recipe

Learn how easy it is to make an easy asparagus and mushroom breakfast frittata recipe.

📖 Recipe

💙 Substitutions

Making an easy spring vegetable frittata recipe your own unique way is important to your own dietary preferences or restrictions. Here are a few easy substitutions for an easy breakfast, brunch, or even dinner recipe.

• Green Peas - Swap the green peas for edamame.
• Leeks - Swap with your favorite white, green, or yellow onion.
• Cheese - Swap with dairy-free cheese or ¼ cup nutritional yeast.
• Mushrooms - If you don't have any mushrooms, try zucchini or broccoli.

🍴 Spring Frittata Variations

Here are a few variations to customize your spring vegetable frittata recipe.

• Extra Protein - Add one cup of egg whites to the mixture. Adjust the cook time accordingly.

❄️ Storage Tips

Store any leftover asparagus frittata in meal prep glass containers in the fridge for 4 days. Reheat any leftovers in a covered baking dish at 350 degrees for 20 minutes. You can also reheat single serve portions in the microwave.

Freeze single serve portions in freezer-safe containers for 3 months.

😀 Enjoy This Asparagus & Mushroom Frittata Recipe

If you make this delicious, easy spring vegetable frittata recipe, let me know in the comment section below.

I hope you guys love this recipe! If you make it, please leave a comment below and let me know what you think! And if you post to Instagram, I repost your remakes of your creations on my IG stories!

I would also love to hear what you think, or take a photo and tag me @EatYourNutrition on Instagram. I love seeing your photos. #EatYourNutrition #LauraVillanueva

❤️ You Might Also Love These

Looking for other spring recipes like this? Try these:

💖 Breakfast Meal Prep Recipes

Looking for other breakfast meal prep recipes like this? Try these:

📚 References

1. Soliman GA. Dietary Fiber, Atherosclerosis, and Cardiovascular Disease. Nutrients. 2019 May 23;11(5):1155. doi: 10.3390/nu11051155. PMID: 31126110; PMCID: PMC6566984.
2. Singdevsachan, S.K., Auroshree, P., Mishra, J., Baliyarsingh, B., Tayung, K., & Thatoi, H. (2016). Mushroom polysaccharides as potential prebiotics with their antitumor and immunomodulating properties: A review. Bioactive Carbohydrates and Dietary Fibre, 7, 1-14.

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