Asparagus and Zucchini Frittata Recipe (Perfect for Spring)

A Unique Italian Spring Frittata

I love a good frittata with all its freshly grated cheese, olive oil, seasonal veggies, and sometimes with a little ham and a sprinkling of herbs. For this vegetarian frittata recipe, I highlighted the fresh baby zucchini and asparagus that were delivered in our latest "cassetta" (the crate of organic local fruits and veggies we get a couple of times a month). 

The baby zucchini had the flowers still intact, so I also made "Fiori di zucchina fritti" (fried zucchini flowers), but that's for another post. I wanted to up the ante on the veggies I incorporated, so I pulled out some frozen spinach I had left in the freezer which I knew would make this frittata SUPER GREEN, extra nutritious, and worthy of its name.

At this point, I had only one decision left to make - keep the recipe on the healthier side, or go all out and add as much grated cheese as would normally be added. Since we're getting close to summer and swimsuit season, I opted for the less-is-more approach, and I'm glad I did because it still tastes great without the extra cheese (and calories).

There are endless combinations of vegetables that can be used in this recipe. Allow your pantry and fridge (especially those veggies in the crisper that really need to be used up) to determine your next frittata. Frittatas are one of the best ways to use up what you already have lying around your kitchen or in the fridge. 

What's a Frittata (The Difference Between an Omelet and Italian Frittata)

A frittata is a classic Italian egg dish - and the easiest way to describe it is Italy's version of an open-faced omelet.

In its simplest form, it's made with eggs, quite a bit of extra virgin olive oil, and grated cheese like Parmigiano Reggiano, Grana Padano, or pecorino, cooked in a skillet on the stovetop, and sometimes finished under the broiler, or a combination of both.

The word "frittata" comes from the Italian "friggere," meaning "fried" - and that's exactly how it starts. Luca's mamma never puts her frittata in the oven to finish it, and this is how I prefer it.

Frittata vs. omelet: what's the difference?

In a frittata, ingredients like vegetables or meat are laid into the pan first, and the egg mixture is poured directly over them. In an omelet, the filling is added on top of the partially cooked egg, which then gets folded over itself.

A frittata is also cooked slowly over low heat - never rushed. This gives it a slightly firmer, more substantial texture than an omelet without making it heavy.

Is frittata the same as quiche?

No! Unlike quiche, a frittata has no crust and typically no added dairy, which keeps it lighter, less creamy in texture, and much less rich.

In Italy, frittata is usually eaten as "secondi" - the course that follows pasta or another "primi." It's served warm or at room temperature, which lets all the flavors come together and makes it ideal for preparing ahead of time.

It's also one of the first recipes Italian kids learn to make. Simple, delicious, and endlessly versatile - if you love omelets and egg dishes, this one's for you.

Italian Frittata Ingredients

Feel free to enjoy it the way the Italians do and at least double the amount of grated Grana Padano or Parmigiano cheese. It'll increase the calories, but it tastes amazing.

If you're vegan, lose the dairy altogether and substitute oat milk and vegan cheese.This is a versatile dish that may even give you some street cred with your kiddos if they think The Hulk, Sam-I-Am, or Popeye gave you the recipe!

Feel free to add in other favorite vegetables that your kiddos already love like thinly sliced carrot ribbons or red bell pepper for a hint of natural sweetness and additional color.

• eggs
• frozen spinach (or substitute fresh)
• whole milk (sub favorite non-dairy milk)
• Aged Parmigiano Reggiano or Grana Padano cheese,
• fresh asparagus
• zucchini
• white or yellow onion
• fresh rosemary, sage, and parsley (optional but recommended)
• extra virgin olive oil

How to Make an Italian Frittata

Step 1. Prep the vegetables. Slice the onions and zucchini and set aside. Clean and trim the tender ends off the asparagus.

Step 2. Crack the eggs. Crack the eggs into a bowl, season with salt and pepper and set aside.

Step 3. Blanch the asparagus. In a medium pot of lightly salted boiling water, blanch the asparagus spears and end pieces for 1 minute until bright green. Remove the end pieces to a bowl of ice water to stop the cooking.

Step 4. Sear the asparagus spears. Strain the spears and add them to a preheated skillet with a drizzle of olive oil. Season with salt and pepper and cook over medium-high heat until lightly browned on the bottom. Remove to a plate.

Step 5. Blanch the spinach. In the same salted boiling water, blanch the spinach for about 1 minute and transfer it to the ice water bowl with the asparagus ends.

Step 6. Purée the spinach and asparagus ends. Add the milk, blanched asparagus ends (only), and spinach to a food processor and blend until smooth and bright green.

Step 7. Sauté the onions and herbs. In the same skillet used for the asparagus, add the onions, herbs, a drizzle of olive oil, and salt. Sauté over medium heat until the onions are lightly caramelized and the herbs are crispy but not burnt.

Step 8. Mix the eggs and veggie purée. Combine the green purée with the eggs, season with salt and pepper, and whisk vigorously until light and fluffy. Add the grated cheese and whisk to combine.

Step 9. Sauté the zucchini. In a separate skillet over medium-high heat, sauté the zucchini until golden brown. Season with salt, flip, and cook a few minutes more.

Step 10. Assemble and cook the frittata. Add all the sautéed vegetables and herbs to a cast-iron or non-stick skillet and arrange as you like. Pour the egg mixture over the top and cook covered over medium heat for about 8 minutes. Remove the lid, place a large plate over the skillet, and flip the frittata onto the plate.

Slide it back into the skillet browned-side up and cook uncovered for about 8 more minutes, or until cooked through. Serve in the skillet or on a platter, with extra cheese on top if you like. Pairs beautifully with fresh fruit salad and a side of ham or bacon.

Best Ways to Serve this Asparagus-Zucchini Frittata

• cut into small pieces and served as an appetizer
• use it to make rolls or pinwheels out of (although you may want to substitute more zucchini for the asparagus in this recipe if you decide to do that because it folds better!)
• on a sandwich with ham or turkey and tomatoes
• diced into cubes and used as a salad topper (it's great this way and is sort of like a gluten-free "crouton")