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Sunday High Protein Breakfast: Crab and Asparagus Frittata Recipe

Name: Sunday High Protein Breakfast: Crab and Asparagus Frittata Recipe
Total time: 30 min
Yield: 210 g
Ingredients: large eggs 8 pieces; cooked lump crabmeat 8 oz; asparagus 1 cup; whole milk 1 cup; shredded Gruyère cheese 3 oz; scallions 2 pieces; olive oil 1 tbsp; kosher salt 0.5 tsp; black pepper 0.25 tsp

Crab in a frittata feels fancy without being difficult. This high protein egg bake impresses brunch guests while you pretend it took more effort than it did.

Cook 30 min Difficulty NORMAL 265 kcal

#high protein #mediterranean #low carb

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Ingredients

Main ingredients

large eggs 8 pieces
cooked lump crabmeat 8 oz
asparagus 1 cup
whole milk 1 cup
shredded Gruyère cheese 3 oz
scallions 2 pieces

Seasonings/Sauce

olive oil 1 tbsp
kosher salt 0.5 tsp
black pepper 0.25 tsp

Nutrition summary

Carbohydrates 6 g 9%

Protein 27 g 41%

Fat 14 g 50%

Serving size 210g

Cooking steps

1

Preheat your oven to 375°F. Meanwhile, whisk 8 large eggs with 1 cup whole milk in a large mixing bowl until fully combined.
2

Trim and cut asparagus into 1-inch pieces. Heat 1 tbsp olive oil in a 10-inch oven-safe skillet over medium heat, add asparagus and 2 chopped scallions, and sauté for 3–4 minutes until bright green but still crisp.
3

Add the lump crabmeat and half of the Gruyère cheese to the skillet. Gently stir to distribute evenly, cooking for another minute just to warm the crab.
4

Pour the egg mixture into the skillet, swirling gently to ensure even coverage. Sprinkle the remaining Gruyère cheese over the top. Season with 0.5 tsp kosher salt and 0.25 tsp black pepper.
5

Cook undisturbed over medium-low heat for about 3 minutes until the edges begin to set, then carefully transfer the skillet to the oven. Bake for 16–18 minutes until the center puffs and is set but still slightly creamy.
6

Remove from oven and let rest for 5 minutes before slicing into wedges. Serve warm for a perfect high protein brunch.

Personalized Q&A

Q. Which ingredient defines the flavor of this Crab and Asparagus Frittata?

The combination of sweet, tender lump crabmeat and bright, fresh asparagus create the signature flavor of this frittata. The Gruyère cheese adds savory depth and creaminess, while scallions bring a subtle freshness. Together, these ingredients make the dish feel elegant and satisfying.

Q. What cooking steps ensure a creamy frittata texture?

To achieve a creamy texture, start by gently sautéing the vegetables and crab just until they're warm, pour in the egg mixture, then set the frittata edges on the stovetop before baking. Don't overbake—remove from the oven when the center is just set and still slightly creamy, then rest for 5 minutes before slicing.

Q. How do you prevent the frittata from sticking or overcooking?

Using olive oil to coat the skillet prevents sticking and gives a subtle flavor. Medium-low heat on the stovetop keeps the frittata from burning before it goes into the oven, and baking until just set (not dry) ensures it stays tender without becoming tough or rubbery.

Q. What is the nutritional profile per serving of this recipe?

Each serving (about 210g) contains 265 kcal, 6g carbohydrates (9% of total calories), 27g protein (41%), and 14g fat (50%), making it a high protein, low carb breakfast that supports brunch satisfaction and satiety.

Sunday High Protein Breakfast: Crab and Asparagus Frittata Recipe

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