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This Italian frittata is filled with tomatoes, asparagus, capsicum peppers, extra virgin olive oil, and an organic egg filling. |
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Italian Frittata with Asparagus

  • Meals
  • Protein-Packed
  • Better Desk Lunches
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4/5 - 3 Ratings
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Prep Time 5-10 minutes
Cook Time
Serving Yield 4 servings

Inspired by the fresh flavors and picturesque farmlands of Italy, this frittata is quick enough for an average weekday, but impressive enough for a weekend of guest hosting. Each slice is a gorgeous display of asparagus, zucchini, and tomato. Serve with a green garden salad and a loaf of sourdough from your favorite bakery for a picture perfect breakfast, lunch, or dinner!

By: Belinda Randell, The Organic Cook


  • 1 small brown onion, diced finely
  • 2 garlic cloves, ground to a paste
  • 1 small red capsicum, sliced very finely
  • 1 bunch asparagus, tough ends of stalk removed
  • 1 small zucchini, sliced into half moons
  • 1/2 bunch parsley, washed and picked
  • Salt and freshly ground black pepper, to taste
  • 1 large tomato, chopped roughly
  • 1 tablespoon tomato paste
  • 3 tablespoons organic extra virgin olive oil
  • 8 Pete and Gerry’s Organic Eggs
  • 1 small tub (about 15 ounces) ricotta
  • 1 teaspoon coriander seeds
  • 1 teaspoon cumin seeds
  • 1/2 teaspoon each whole black peppercorns and coarse sea salt

Nutritional Information

Servings: 4

Amount Per Serving: Calories 470, Fat Cal. 310, Total Fat 34g (52% DV), Sat. Fat 13g (65% DV), Trans Fat 0g, Cholest. 425mg (142% DV), Sodium 580mg (24% DV), Total Carb. 14g (5% DV), Fiber 3g (12% DV), Sugars 6g, Protein 28g, Vitamin A (50% DV), Vitamin C (70% DV), Calcium (35% DV), Iron (25% DV), Vitamin D (25% DV). 

Percent Daily Values (DV) are based on a 2,000 calorie diet.

For more information about how we calculate our nutritional content and to read our nutritional disclaimer, please check out our Recipe Nutrition Facts blog post.


Step 1

Grind the coriander seeds, cumin seeds, whole black peppercorns, and coarse sea salt in a mortar and pestle. Set aside.

Step 2

Fill a saucepan almost to the top with water and bring to a boil. Blanch asparagus in boiling water for 2 minutes, then remove and place in a bowl of cold water to stop the cooking. Gently slice the asparagus spears in half lengthwise.

Step 3

In a large skillet on medium-low, heat olive oil and add onions and garlic. Sauté until translucent.

Step 4

Add red capsicum, asparagus, tomato paste, tomato, and zucchini to the skillet. Cook, stirring occasionally, for 5 minutes.

Step 5

In a medium bowl, whisk the eggs and season with salt and pepper.

Step 6

Add the parsley to the egg mixture, then slowly pour into the skillet with the heat still on medium-low.

Step 7

Using a spoon, place dots of ricotta on top of egg mixture.

Step 8

When the base of the frittata is cooked, sprinkle the ground spice mix and an extra splash of olive oil over the top and place the skillet under a broiler. Let cook, watching closely, until top of the frittata is golden and no longer runny, about 5 minutes. Remove from oven, slice, and serve warm.

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April 19, 2020

What can I substitute for ricotta cheese?

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April 20, 2020

Great question, Lisa! While we love ricotta cheese in this recipe, you could substitute in your favorite cheese or whichever cheese you have on hand. Mozzarella would taste great!

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Vickie Evans

May 10, 2019


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April 20, 2020

We'd be happy to have this frittata any meal of the day!

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