Family Size Asparagus and Goat Cheese Frittata
A fluffy egg frittata baked with fresh asparagus, baby spinach, fragrant dill, and a light crumble of goat cheese. Made to yield four servings for a satisfying family meal.
Prep
15 min
Cook
20 min
Total
40 min
Makes
4 servings
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
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
20 min
Total
40 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Whisk · Mixing bowl · Knife and cutting board
Time saver
If you prefer to make this ahead, sliced wedges reheat gently in the microwave or toaster oven without drying out.
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 11 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 woody ends off the…
Trim the tough woody ends off the asparagus spears and slice the tender stalks into 1 inch (2.5cm) pieces.
Tap card to mark done - 03
Heat olive oil in a large 10…
Heat olive oil in a large 10 inch (25cm) oven-safe skillet or cast-iron pan over medium heat.
Tap card to mark done - 04
Add the finely chopped shallot and minced…
Add the finely chopped shallot and minced garlic to the skillet, sauteing for 2 to 3 minutes until translucent and fragrant.
Look for: translucent and fragrant
Tap card to mark done - 05
Add the prepared asparagus and baby spinach…
Add the prepared asparagus and baby spinach to the skillet, cooking for 3 to 4 minutes until the spinach is wilted and the asparagus is bright green and slightly tender.
Look for: the spinach is wilted and the asparagus is bright green and slightly tender
Tap card to mark done - 06
Whisk together the whole eggs
In a large mixing bowl, whisk together the whole eggs, liquid egg whites, chopped fresh dill, salt, and black pepper until completely smooth and evenly combined.
Look for: completely smooth and evenly combined
Tap card to mark done - 07
Pour the egg mixture evenly over the…
Pour the egg mixture evenly over the cooked vegetables in the skillet, tilting the pan if needed so the liquid covers all ingredients.
Tap card to mark done - 08
Crumble the goat cheese evenly across the…
Crumble the goat cheese evenly across the top of the egg liquid.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 09
Cook on the stovetop on medium-low heat…
Cook on the stovetop on medium-low heat for 3 to 4 minutes until the outer edges begin to set.
Look for: the outer edges begin to set
Tap card to mark done - 10
Transfer the skillet to the preheated oven…
Transfer the skillet to the preheated oven and bake for 12 to 15 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 - 11
Remove from the oven and let rest…
Remove from the oven and let rest for 5 minutes to cool slightly before slicing into 4 equal wedges. Serve warm or store leftovers in an airtight container in the refrigerator for up to 4 days.
Allow: 5 minutes
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