top of page

Frittata Perfection

Asparagus, Spinach and Ricotta Frittata

I see new food fads come and go, all hailing to be the next superfood. Have you have seen the price of a small bag of Acai berries or tried to work out the best way to include Maca powder into your diet? These are really expensive for a household to include as part of their daily diet and lack simple culinary applications.

Eggs on the other hand have always been around. So they are truly a paleo food. Eggs are versatile nutritious and generally very affordable. The most you would pay for a dozen eggs is $10.00 for an organic source or $5.00 for a free range batch. I am not mentioning cage eggs; we don’t encourage the farming of battery hens.


Eggs are packed with nutrients to support our wellbeing and satisfy our appetite. Eggs are a good source of B12, phosphorus, vitamin E, riboflavin and choline. I won’t expand on all of these functions but choline deserves special mention. Choline supports our fat metabolism, deficiencies of choline lead to fatty liver disease. So it makes no sense if you are trying to lose weight to cut out eggs. Eggs have a complete amino acid profile and contain zero carbohydrates. By starting your day with eggs you will feel fuller for longer, their protein content offers excellent blood sugar stabilisation. So if you are trying to get lean, you may wish to swap your amino post workout with a nice frittata. For parents who are concerned about their kid’s concentration at school, starting the day with eggs supports brain function so much more than a bowl of cornflakes.


There's an episode of Seinfeld in which George asks Jerry, who's just ordered an egg white omelette, "Will it kill you to eat a yolk?". It’s also worth knowing that choline, lutein and vitamin E are only found in the yolk so the egg white omelette just won’t make the nutritional grade, sorry Jerry.


The notion that eggs raise cholesterol has being proven to be a myth. Studies showed that inclusion of eggs did not increase risk of heart attack or stroke in subjects with cardiovascular disease. The vitamin E content in egg yolk may support healthy cholesterol metabolism. Vitamin E acts as a vital anti-oxidant that prevents cholesterol converting to the LDL form. My nutritional advice for people with elevated cholesterol or cardiovascular disease is to consider the diet as a whole. Yes, you should enjoy eggs, but not as a double bacon and egg roll every day. Consider the healthier options of soft boiled with sourdough, poached with wilted spinach or a frittata that’s packed with vegetables.


It is simply the easiest staple to have on your menu. So few simple dishes can be dished up for breakfast, lunch or dinner. You can make so many variations depending on what is in season and what is in your fridge. Frittata is a great way to enjoy eggs for those who find the yolk of the egg too rich. This is one version that is really popular. Enjoy it hot or cold.

Asparagus, Spinach and Ricotta Frittata.


  • 1 bunch of fresh asparagus

  • 2 handfuls of baby English or rocket spinach leaves

  • 1 cup of full cream ricotta

  • Tablespoon of milk

  • Handful of basil leaves

  • 8 eggs

  • Salt and pepper to taste

  • Butter and olive oil.


Blanch asparagus in boiling water for less than a minute, drain. Wilt spinach in the hot pan and remove from heat. Whisk eggs, milk, ricotta until well combined. Add asparagus, spinach and basil to egg mixture. Season to taste.

Heat a 20cm frypan and add olive oil and tablespoon of butter to grease the pan and prevent sticking. Add egg mixture and turn heat down low. When frittata is looking cooked on the sides but still raw on the top place under a hot grill for a few minutes until golden on top. Cut into 4 portions and enjoy with salad or sourdough toast.

Other variations:

  • Add 500grams of roasted pumpkin or sweet potato, replace ricotta with 125grams of feta.

  • Saute 500grams of mushrooms and add rocket instead of spinach

  • Saute 2 large zucchini instead of asparagus, add ½ cup of parmesan instead of ricotta

  • Traditional Spanish tortilla: fry 2 large potatoes and one onion sliced thinly to 6 eggs.

For further information and consultation on your diet, nutrition and how to make many other healthy recipes make an appointment with Holy Mackerel Health today.


  • Egg Consumption and Human Cardio-Metabolic Health in People with and without Diabetes Nicholas R. Fuller,* Amanda Sainsbury, Ian D. Caterson, and Tania P. Markovic 2015.

bottom of page