Asparagus and Pine Nut Frittata

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The earthy flavors of pine nut and asparagus make this creamy frittata a warm, comforting delight. Protein and omega-3 fatty acids abound in this four egg recipe, and the fiber and nutrients of asparagus round out its impressive health profile. Crunchy pine nuts add a Mediterranean flair, in this frittata that can be served at any time of day for a satisfying meal.

Asparagus and Pine Nut Frittata

This frittata is full of nutritious and delicious ingredients and is perfect for anyone on the keto diet.
Course: Breakfast
Cuisine: Italian
Keyword: Diabetic-Friendly, Gluten-Free, Keto, Vegetarian
Servings: 2 people
Calories: 309kcal


  • 1 bunch asparagus skinny variety preferred but any type will do, woody bottom stems removed
  • 4 eggs
  • 1/4 cup parmigiano reggiano or parmesan, grated
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/4 cup pine nuts
  • 2 tablespoons extra virgin olive oil


  • Over medium heat, in a pot of boiling salted water, cook the asparagus for about 5 minutes.
  • Chop the asparagus coarsely, leaving a few whole for garnishing.
  • In a medium bowl, whisk the eggs, Parmesan, salt and pepper. Set aside.
  • Over medium heat, in a saucepan in with extra virgin olive oil, sautè the asparagus for 5 minutes then add the pine nuts. Season with salt and pepper.
  • Over low - medium heat, in the same saucepan, pour the egg mixture.
  • When the bottom of the frittata is starting to cook, garnish the top with the whole asparagus that you put aside.
  • When the bottom part of the frittata is cooked, cook the other side by turning it with the help of the saucepan cover. Cook for another couple of minutes.


Serving: 0.5frittata | Calories: 309kcal | Carbohydrates: 8g | Protein: 18g | Fat: 23g | Saturated Fat: 7g | Cholesterol: 341mg | Sodium: 215mg | Fiber: 3g | Sugar: 1g
SmartPoints (Freestyle): 10

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2 Comments on "Asparagus and Pine Nut Frittata"

  1. Claire  March 20, 2017

    The Asparagus and pine nut frittata: There are no pine nuts in the ingredients or in the directions.

    • Gale Compton  March 20, 2017

      Claire, The pine nuts are mentioned in the ingredients and directions…please look again. 🙂


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