This keto frittata is SO good! It’s fully loaded with delicious asparagus, creamy goats cheese and a wonderfully simple pea puree. It’s so quick and easy to make too and is perfect at any time of day – I’ve had it for both breakfast as well as dinner! It’s also great if you’re after low carb lunch box ideas, as the frittata is delicious hot or cold and travels really well, which makes it the perfect vegetarian picnic food too! Just what you need as the sun returns and the days get a little warmer. Not only is it delicious, it’s a keto frittata too, meaning it’s ideal if you’re after slow carb recipes (though I chose to include cheese because I love it!). I tend to bake a big frittata on a Sunday and then I’m sorted for low carb lunches for the first half of the week.
Now that spring is in full swing and summer is on the horizon, I’m all over the asparagus recipes (like these delicious healthy tacos from last week). Asparagus in season is a real treat. It’s such a wonderful vegetable with a fairly short window to enjoy it at its best, which in the UK typically runs from St George’s Day (21st April) to the summer solstice (21st June). Of course, nowadays asparagus is available year round, being shipped halfway around the world from Peru whenever out of season. But the beauty of asparagus lies in its freshness. It begins losing it’s delicious flavour very soon after picking, so sticking it on an airplane and flying it thousands of miles results in a bland and boring vegetable that’s far less special than it could be when fresh – not to mention the environmental damage done. The amount of carbohydrate in asparagus is low too (4g per 100g), making it perfect for a slow carb recipe.
Super fresh asparagus is beautiful enough, but when paired up with delicious baked eggs, creamy goats cheese and pea puree, it becomes even more special. Peas and asparagus go really well together and the delicious bite of the asparagus is just lovely next to the velvety pea puree. I pimped up the peas with some tarragon, which I definitely need to use more of in my cooking as it’s so good! The goats cheese is topped with a little sprinkle of chilli flakes, giving the frittata a really subtle background heat. I finished my keto frittata recipe with a super simple basil infused olive oil, but a simple pesto would work just as well.
If you fancy mixing things up, you could switch the asparagus when out of season for tenderstem broccoli or purple sprouting, just make sure they’re perfectly blanched beforehand. You could mix up the pea puree too, perhaps going with sweet potato or butternut squash puree instead. You could also swap the goats cheese for feta, or try stirring in some crispy bacon lardons, the options are endless!
ASPARAGUS, PEA & GOATS CHEESE KETO FRITTATA – SLOW CARB RECIPES
- 2 handfuls asparagus spears woody ends removed
- 200 g frozen peas
- 1 tsp tarragon finely chopped
- unsalted butter
- 150 g fresh goats cheese
- 10-12 eggs*
- 100-120 ml double cream*
- A pinch chilli flakes
- A drizzle (Optional) Basil oil or pesto
- Dressed rocket leaves to serve
- Preheat oven to 200°C or 390°F.
- In a saucepan of boiling salted water, blanch the asparagus for 2-3 minutes until tender. Using tongs, remove asparagus and plunge into cold water. Once cool, drain on kitchen paper.
- Bring saucepan back to boil & cook peas for 2 minutes, then drain (reserve some of the water). Add to processor & blitz with tarragon & a couple of tablespoons of cooking water until you have a fairly smooth puree. Season well.
- Lightly grease a 10 or 12” frying pan with butter. Arrange the asparagus spears around the pan. Dollop the puree in between the spears and crumble over most of the goats cheese. Whisk eggs & cream together & season. Pour egg mix into frying pan (1). Bake for 20-25 minutes or until set in the centre.
- Allow frittata to cool slightly, then slice. Sprinkle with chilli flakes & serve with dressed rocket.