Protein Packed Asparagus and Goat Cheese Frittata
A fluffy, savory frittata combining whole eggs, egg whites, crisp asparagus, and fresh herbs with a subtle crumble of creamy goat cheese.
Prep
10 min
Cook
15 min
Total
30 min
Makes
1 serving
Created together. Shared with you.
Made by BAM + Lila
BAM created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
15 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Whisk · Knife and cutting board
Time saver
Store any leftovers in an airtight container in the refrigerator for up to 3 days.
Do these three things first
- 1Preheat your oven to 375°F (190°C).
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 10 steps complete
Next: Preheat your oven to 375°F (190°C)
- 01
Preheat your oven to 375°F (190°C)
Preheat your oven to 375°F (190°C).
Tap card to mark done - 02
Trim the tough ends off the asparagus…
Trim the tough ends off the asparagus spears and slice the spears into 1 inch (2.5cm) pieces.
Tap card to mark done - 03
Heat olive oil in a 10 inch…
Heat olive oil in a 10 inch (25cm) oven-safe nonstick or cast-iron skillet over medium heat.
Tap card to mark done - 04
Add the asparagus pieces and cook for…
Add the asparagus pieces and cook for 3 to 4 minutes until bright green and slightly tender.
Look for: bright green and slightly tender
Tap card to mark done - 05
Whisk together the egg
In a medium bowl, whisk together the egg, egg whites, chopped parsley, black pepper, and salt until well combined and light.
Look for: well combined and light
Tap card to mark done - 06
Pour the egg mixture directly over the…
Pour the egg mixture directly over the asparagus in the skillet, ensuring the asparagus is evenly distributed.
Tap card to mark done - 07
Sprinkle the crumbled goat cheese evenly over…
Sprinkle the crumbled goat cheese evenly over the top of the egg mixture.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 08
Cook undisturbed on the stovetop over medium-low…
Cook undisturbed on the stovetop over medium-low heat for 3 to 4 minutes, until the edges begin to set and pull away from the sides.
Look for: the edges begin to set and pull away from the sides
Tap card to mark done - 09
Transfer the skillet to the preheated oven…
Transfer the skillet to the preheated oven and bake for 10 to 12 minutes, or until the center is set and no longer jiggles when gently shaken.
Look for: the center is set and no longer jiggles when gently shaken
Tap card to mark done - 10
Remove the skillet from the oven using…
Remove the skillet from the oven using an oven mitt and let the frittata cool for 5 minutes before slicing into quarters to serve.
Allow: 5 minutes
Tap card to mark done
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