High Protein Asparagus and Spinach Frittata
A fluffy, golden skillet frittata packed with fresh asparagus, spinach, and garlic, elevated with a touch of creamy goat cheese.
Prep
10 min
Cook
15 min
Total
28 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 HealthSteadier 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
Protein consistency
Make a nourishing habit easier
This is another practical opportunity to include protein and varied whole foods—small habits that are easier to repeat than a perfect diet.
Notice: protein across the day
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
A steadier pause
Trade food decisions for a clear plan
A straightforward recipe and a satisfying meal can make one part of a busy day feel settled, even when the rest is noisy.
Notice: hunger + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
15 min
Total
28 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Large skillet · Whisk · Knife and cutting board
Time saver
Wrap cooled leftover wedges individually in foil and store in the refrigerator for up to 3 days for quick meal prep.
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
Heat olive oil in an 8-inch (20cm)…
Heat olive oil in an 8-inch (20cm) oven-safe skillet over medium heat for 1 minute until shimmering.
Look for: shimmering
Tap card to mark done - 03
Add asparagus and garlic
Add asparagus and garlic; sauté for 3 to 4 minutes until asparagus turns bright green and tender-crisp.
Look for: asparagus turns bright green and tender-crisp
Tap card to mark done - 04
Stir in spinach and cook for 1…
Stir in spinach and cook for 1 minute until just wilted.
Look for: just wilted
Tap card to mark done - 05
Whisk together whole eggs
In a medium bowl, whisk together whole eggs, egg whites, black pepper, and a tiny pinch of salt until uniform and bubbly.
Look for: uniform and bubbly
Tap card to mark done - 06
Pour egg mixture evenly over vegetables in…
Pour egg mixture evenly over vegetables in the skillet, gently tilting to distribute evenly.
Tap card to mark done - 07
Sprinkle soft goat cheese evenly over top
Sprinkle soft goat cheese evenly over top.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 08
Cook undisturbed on stove top for 2…
Cook undisturbed on stove top for 2 minutes until edges just begin to set.
Look for: edges just begin to set
Tap card to mark done - 09
Transfer skillet to oven and bake for…
Transfer skillet to oven and bake for 10 to 12 minutes until center is completely set and no longer jiggles.
Look for: center is completely set and no longer jiggles
Tap card to mark done - 10
Remove safely using oven mitts
Remove safely using oven mitts, let cool for 3 minutes, slice into wedges, and serve warm.
Allow: 3 minutes
Tap card to mark done
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