A High-Protein, Nutritious Meal for Any Time of the Day
This Salmon & Asparagus Frittata is a delicious, high-protein, and easy-to-make dish that works perfectly for breakfast, brunch, lunch, or dinner. Packed with omega-3-rich smoked salmon, fiber-filled asparagus, and fresh herbs, this frittata is both nutritious and satisfying. Plus, it’s low in carbs, keto-friendly, and full of flavor!
Why You’ll Love This Recipe
- High in Protein & Healthy Fats – A great source of omega-3s from salmon and protein from eggs.
- Quick & Easy – Ready in just 20 minutes with simple ingredients.
- Versatile & Customizable – Works for breakfast, lunch, or dinner, and you can swap ingredients easily.
- Low-Carb & Keto-Friendly – Perfect for those following a balanced, healthy diet.
- Meal Prep Friendly – Can be stored and reheated for a quick meal anytime.
Ingredients
(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)
- 4 eggs
- ½ cup milk (or Greek yogurt for extra creaminess)
- 100g smoked salmon, sliced
- ½ cup asparagus, chopped
- 1 tablespoon fresh dill or parsley, chopped
- 1 teaspoon olive oil
- ½ teaspoon salt
- ¼ teaspoon black pepper
- ¼ teaspoon garlic powder (optional)
Directions
- Preheat the Oven or Pan – If baking, preheat your oven to 180°C (350°F). If cooking on the stovetop, heat a non-stick pan over medium heat.
- Prepare the Egg Mixture – In a bowl, whisk together eggs, milk (or Greek yogurt), salt, pepper, and garlic powder until well combined.
- Sauté the Asparagus – Heat olive oil in a pan and sauté chopped asparagus for 2-3 minutes, until slightly tender.
- Add the Egg Mixture – Pour the whisked eggs into the pan and evenly distribute the smoked salmon over the top.
- Cook Until Set – Let the frittata cook on low heat for 3-5 minutes until the edges begin to set.
- Finish Cooking – Transfer to the oven for 10 minutes or cover the pan and cook until the frittata is fully set.
- Garnish & Serve – Sprinkle with fresh dill or parsley, then slice and serve warm.
Servings and Timing
- Servings: 2-3
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Total Time: 20 minutes
Variations
- Dairy-Free Option: Use coconut milk or almond milk instead of regular milk.
- Extra Vegetables: Add spinach, cherry tomatoes, mushrooms, or bell peppers.
- Cheesy Upgrade: Mix in grated parmesan, feta, or goat cheese for a richer flavor.
- Spicy Version: Sprinkle with chili flakes or add a dash of hot sauce.
- More Protein: Serve with a side of avocado, smoked turkey, or a fresh salad.
Storage and Reheating
- Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheating: Warm in a pan over low heat for 3-4 minutes or in the oven at 150°C (300°F) for 5-7 minutes.
- Make-Ahead Tip: Cook the frittata in advance and slice it for a quick meal throughout the week.
FAQs
1. Can I make this frittata without salmon?
Yes! You can substitute smoked turkey, chicken, or tofu for a different protein option.
2. What’s the best way to keep the frittata from sticking?
Use a non-stick pan or grease the baking dish with a little olive oil or butter.
3. Can I use fresh salmon instead of smoked salmon?
Yes! If using fresh salmon, cook it lightly before adding it to the frittata.
4. How do I know when the frittata is fully cooked?
The center should be firm and no longer runny when gently pressed with a spatula.
5. Can I make this frittata in an air fryer?
Yes! Bake in an air fryer at 160°C (320°F) for 10-12 minutes until fully set.
6. Is this recipe good for meal prep?
Absolutely! It keeps well in the fridge and can be eaten hot or cold.
7. Can I make this frittata vegetarian?
Yes! Simply omit the salmon and add extra veggies or plant-based protein.
8. What can I serve with this frittata?
It pairs well with avocado toast, a fresh green salad, or whole-grain toast.
9. How can I make this dish more filling?
Serve with quinoa, roasted potatoes, or a smoothie for a complete meal.
10. Can I freeze frittata slices?
Yes! Wrap individual slices in plastic wrap and freeze for up to 1 month. Reheat before serving.
Conclusion
This Salmon & Asparagus Frittata is an easy, protein-packed, and delicious meal that’s perfect for any time of the day. Whether you enjoy it for breakfast, lunch, or dinner, this recipe is nutritious, flavorful, and incredibly versatile. Try it today for a simple yet gourmet meal that you can make in just 20 minutes!
