This Asparagus and Salmon Frittata is a light and fluffy, high protein savory breakfast recipe that's ready in under 30 minutes.
One of my favourite things about these one pan frittatas is that they won't spike my glucose in the mornings, which helps me maintain hormone balance as a perimenopausal mom.
What Is A Frittata?
A frittata is an Italian egg dish. Just imagine an omelette and a crustless quiche had a baby. It starts on the stove top, finishes in the oven and leaves you with a sliceable piece of high-protein heaven. While I was training to be a chef at Silwood School Of Cookery they were always one of my favourite egg dishes to whip up. Especially a salmon frittata.
It’s popular because it’s easy, versatile, and great for using up leftovers; you can put almost anything into a frittata.
Frittatas start with a base of eggs. From there, we often add milk or cream for a soft, silky texture. Next, there are the fillings: your favourite veggies, herbs and spices, cheese, a protein, the possibilities are truly endless! In fact, you don't even need to add fillings.
I like to serve these one pan frittatas with a salad, pickles, chutney, toast, or even with a bowl of soup in the Winter. This smoked salmon frittata in particular pairs well with an arugula and roasted tomato medley salad.
If you liked this recipe, try my High Protein Salmon Bowl or Frittata For One with my Walnut Pesto
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Why This Recipe Works
It's SO easy! Frittatas are naturally gluten free, they're adaptable if you need them to be dairy free or vegetarian and it's simple to adjust them to your family's flavour preferences.
Who doesn't love a good savory breakfast? A salmon frittata is at the top of my go-to list for high protein breakfasts. They keep me feeling full for most of the morning, which helps me focus and get things done.
They make a good brunch, breakfast or even lunch with minimal effort. In fact, you can pack a wedge of frittata with a side salad for a nutrient-rich work lunch that won't spike your glucose levels.
Ingredients
Time to gather our ingredients! I don't know about you, but this one pan salmon frittata is calling my name!
- Eggs: I like to use free range, fresh, organic eggs from our local farm stall as often as possible.
- Asparagus: I like to include cruciferous veggies like asparagus for their low-calorie, high fibre content in as many meals as possible.
- Smoked salmon: Packed with protein, omega-3s and selenium, smoked salmon is another ingredient I just can't live without.
- Bocconcini: Makes the perfect addition for this smoked salmon frittata. I can't get enough of this soft and creamy, mild Italian mozzarella prepared into the perfect sized bites.
You can find ingredient quantities in the recipe card below
Instructions
Here is how I make my easy asparagus and salmon frittata:
Step 1: Gather ingredients together and preheat oven to 350°F/180°C.
Step 2: Slice asparagus into pieces, about 3 to 4 cm. Heat oil and sauté until just tender. Remove from pan.
Step 3: Mix the eggs with milk, spices and zest in a separate bowl. Return the asparagus to the skillet and then slowly pour in the egg mixture.
Step 4: Cook on a medium-low heat until the edges begin to set before finishing off in the oven.
Hint: Don't overcook the frittata! I like to gently shake the skillet to check if it's still runny. If you prefer, you can insert a knife (or fork) and when it comes out clean, it's ready.
Substitutions And Variations
Another thing I love about a salmon frittata is how versatile they are. They make the perfect Sunday brunch recipe for those lazy days and you can even get the kids involved in choosing fillings. And they're an easy meal prep breakfast for busy weekdays too.
- Greens: Instead of asparagus, you could add broccoli, baby spinach or even carrots and mixed sliced peppers.
- Smoked chicken: If you don't have salmon on hand, smoked chicken is a great substitute for a smoked salmon frittata.
- Fresh salmon: Use poached or baked salmon instead of smoked salmon.
- Make it vegetarian: Use tofu marinated in shoyu or oyster mushrooms.
- Spicy: Add organic chilli flakes or freshly sliced chillies for a bite.
- Dairy free: Swap out the milk and cheese for your favourite dairy free versions, or leave out those ingredients entirely.
My frittata for one recipe has 11 different variations included to so check it out for more inspiration!
Equipment
Another thing I love about making this smoked salmon frittata is that you don't need a lot of equipment.
All you really need? A cutting board, a knife, a bowl, a whisk, a spatula and most importantly, a skillet.
Storage
This salmon frittata will last 3 to 5 days in the fridge, making it perfect for meal prep breakfasts.
They are also freezer-friendly, making it even easier to keep a high protein breakfast ready for those mornings you just don't have enough time.
Top Tips
- If you're making this salmon frittata ahead, make sure that you let it cool completely before storing it in the fridge or freezer. It's also important to keep it stored in an airtight container.
- Use eggs at room temperature for easy whisking and mixing.
- Play around with ingredients based on what's in season.
- Add enough seasoning to the egg mixture so it's not bland.
- Serve this smoked salmon frittata with my Walnut Pesto for a boost of selenium and added flavor.
- Use a mix of cheeses for added flavour.
FAQ
Yes, canned salmon can be used in a frittata... Just remember to drain it well first!
Yes, you can make a frittata without milk, simply add one more egg instead.
Related
Looking for other recipes like this? Try these:
Pairing
These are my favorite dishes to serve with salmon frittata:
Asparagus And Salmon Frittata
Equipment
- Whisk
- Skillet
- Spatula
Ingredients
- 6 Large eggs
- 7 ounces Asparagus (about 12-14 spears / 200g)
- 2 tablespoons Olive oil / 1 tablespoon (14g) butter or ghee
- 5 ounces Smoked salmon (140g)
- 5-7 Bocconcini (mini mozzarella balls)
- 2 tablespoons Milk (30ml)
- 2 tablespoons Chopped fresh herbs (such as dill, parsley or chives)
- Salt and Pepper to taste
- Zest of 1 lemon
Instructions
- Preheat and prep: Preheat your oven to 350°F (180°C). Trim the woody ends off the asparagus and cut into 3 to 4 cm pieces.
- Cook the asparagus: Heat 1 tablespoon of olive oil (or half the butter/ghee) in an ovenproof skillet over medium heat. Add the asparagus and sauté for 3 to 4 minutes until just tender. Remove from the pan and set aside.
- Whisk the eggs: In a large bowl, whisk together the eggs, milk, lemon zest, chopped herbs, salt and pepper until well combined.
- Assemble the frittata: Return the asparagus to the skillet and pour the egg mixture evenly over the top, then top with salmon and bocconcini.
- Cook on the stove: Place the skillet back over medium-low heat and cook for 3 to 4 minutes without stirring, just until the edges start to set.
- Finish in the oven: Transfer the skillet to the oven and bake for 8 to 12 minutes, or until the frittata is just set in the center.
- Serve: Let cool slightly before slicing into wedges. Serve warm or at room temperature.
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