Asparagus, Goat Cheese, and White Bean Frittata

This bright, spring-inspired frittata delivers a trio of cancer-protective powerhouse plants in every slice. Fresh asparagus brings glutathione and vitamin K for DNA repair and healthy cell signaling, while white kidney beans pack plant protein and prebiotic fiber. Tender slices of red onion provide powerful antioxidants. Creamy goat cheese tops it off, supplying calcium and probiotics. This quick and easy dish elevates the traditional frittata, so you can start your day off right - a burst of flavor and nutrition in one simple dish!

Asparagus, Goat Cheese, and White Bean Frittata

Recipe By: Melanya Kushla, MS, RD, CHES at Taste & Thrive
Yield: 8 slices
Serving Size: 1 slice

Ingredients

• ½ teaspoon avocado oil
• 8 eggs 
• ¾ cup of milk of choice, dairy or non-dairy
• 2 cups cooked and drained white kidney beans (cannellini beans) 
• 1 cup red onion, thinly sliced 
• 1 cup fresh asparagus, cut into ½- inch slices on the bias*
• ½ teaspoon salt 
• ¼ teaspoon fresh ground black pepper 
• ¼ teaspoon ground or dried thyme
• ½ cup crumbled goat cheese

Utensils

• Medium mixing bowl

• Whisk

• Measuring spoons and cups

• Cutting board and chef’s knife

• 12” cast iron pan or glass pie dish

Directions

1. Preheat your oven to 375°F.

2. Lightly coat a 10” cast iron pan or glass pie dish with avocado oil. Set aside.

3. In a medium mixing bowl, whisk the eggs and milk together.

4. Add in the beans, red onion, sliced asparagus, salt, pepper, and thyme, stirring gently to incorporate.

5. Pour the mixture into the prepared pan and top evenly with the crumbled goat cheese.

6. Place in the preheated oven and bake for about 30 minutes until the eggs are cooked through - the tops are just starting to brown slightly and puff up.

7. Remove from the oven and allow to cool for 10 minutes before slicing and serving. Note - if using cast iron, it will continue to cook for a few minutes longer when you remove it from the oven due to the residual heat from the pan.

Notes

• *On the bias means you cut the slices at a 45° angle, creating a slanted slice - this allows the fibers to break apart better, giving tougher vegetables a more pleasant texture.

• Adding beans is a great way to boost the protein and fiber of any egg dish - if you don’t like the texture, try pureeing or even mashing them lightly before adding them to the egg mixture.

• Store in an airtight container in the refrigerator for up to 3 days.

• Chop up leftover frittata into large pieces and wrap in a whole wheat tortilla with a tablespoon of your favorite salsa for a quick on-the-go breakfast or snack!

Nutrition Info (Per Serving)

220 calories – 8g fat – 3.6g sat fat – 18g carbohydrates – 15g protein – 4g fiber – 273 mg sodium

Nutrient Highlights

• Eggs: Rich in high-quality protein and antioxidants like lutein and zeaxanthin, which may help protect cells from oxidative damage. Look for pasture-raised eggs for a richer source of anti-inflammatory omega-3s.

• White Beans: An excellent source of fiber and protein to help you feel fuller longer. Their unique fiber is converted into short-chain fatty acids (SCFAs), which play a key role in gut health and may reduce the risk of certain cancers.

• Red Onion: Contains allicin, which may help lower blood pressure and cholesterol. It also provides the antioxidants anthocyanins and quercetin, which protect against cell damage and support liver detoxification.

• Asparagus: Packed with folate, fiber, and vitamins A, C, and K, asparagus supports healthy digestion, robust immunity, and strong bones while providing antioxidant protection.

• Thyme: This fragrant herb delivers thymol and other potent antioxidants that combat inflammation, along with vitamin C and iron to bolster immune function and energy metabolism.

• Goat Cheese: Offers easily digestible protein, calcium, and probiotic cultures that promote muscle repair, bone strength, and gut health with less lactose than cow’s milk cheese.