Asparagus And Feta Frittata Recipe

It’s spring and asparagus is now in season! Asparagus has a distinctive flavour and is one of the best natural sources of folate. This recipe is a quick light meal - perfect after a long day at work.


Serves 4


1 bunch asparagus, sliced

6 eggs

½ cup crumbled feta

½ cup grated cheese

1 cup cooked pumpkin, cut into bite-sized pieces (can use potato or kumara in place of pumpkin or a combination)

1 cup freshly chopped mixed soft herbs (mint, coriander, parsley, basil)

1/2 tablespoon olive oil



  1. Preheat the grill.

  2. Beat the eggs in a large bowl. Add the feta, pumpkin and herbs. Season with salt and freshly ground black pepper.

  3. Heat the oil in a large frying pan over a high heat and fry the asparagus for 1 minute, until starting to colour (don’t be tempted to overcook at this stage). Turn down the heat, then add the egg mixture and cook gently for 5-6 minutes, until the base is set.

  4. Sprinkle over the grated cheese, then put the frying pan under the grill and cook the frittata for 3-5 minutes until set and golden.

  5. Serve with a side salad.

Nutrition checklist

✔️ good source of veggies for vitamins, minerals, antioxidants and fibre

✔️ good source of folate. Folate helps to reduce the risk of Neural Tube Defects (NTDs) and is an essential nutrient during pregnancy.

✔️ good source of protein from eggs and dairy to help support growth and development

✔️ source of calcium from cheese and milk for building strong bones

✔️ good source of energy to help keep you powering through the day

✔️ vegetarian-friendly