Asparagus, White Bean, and Brussels Sprout Frittata Recipe

This unique Brussels sprout recipe does away with starchy potatoes in favor of filling, healthy foods like and .

Asparagus, White Bean, and Brussels Sprout Frittata Recipe
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  • 1 cup shredded Brussels sprouts
  • 1 cup thin sliced asparagus
  • 1/4 cup canned white beans, drained
  • 3 (Speed up the recipe by using liquid )
  • fat free cooking spray (1 second spray)
  • 1 tablespoon minced garlic
  • 1 tablespoon of grated Parmesan cheese (maintenance phase only)


  1. Preheat your oven to 350 degrees.
  2. Spray a medium-sized cast iron skillet (or an oven-safe non-stick pan) with cooking spray and heat over medium high heat.
  3. Saute garlic for about a minute.
  4. Stir in your Brussels sprouts and asparagus. Sprinkle with salt, pepper, and garlic powder. Stir fry until soft about 3 minutes. Turn off heat.
  5. Toss in white beans and spread mixture in an even layer in the bottom of the pan.
  6. Pour egg whites over top, and gently tap the pan to evenly distribute. (If you're using parmesean, sprinkle over the top now.)
  7. Bake in oven for 12 minutes or until egg sets.

Serves 1

!Per serving nutrition factsCalories: 350 (372 with cheese)
Sat. Fat: 0 (1 g with cheese)
Fiber: 19.3 g
Protein: 26.6 g (28.5 g with cheese)