Asparagus & Mushroom Frittata with Quinoa Crust

by Ashley Freeman Nutrition

Vegan & Gluten Free

Coconut Whip Cream

This is an easy, impressive, make-ahead recipe for tasty meals or snacks. Pair it with a salad or grilled vegetables for lunch or dinner, or fruit at breakfast. You can play around with different vegetable and herbs for variety, or substitute another grain for the crust if you have some already prepared.

For the crust:


  • 1 tablespoon unrefined organic coconut oil, divided
  • 1 garlic clove, minced
  • 1 cup uncooked quinoa, rinsed & drained
  • 1 cup low sodium vegetable or chicken broth
  • 1 cup water
  • 1/2 tsp salt & pepper (reduce salt to1/4 tsp if using full sodium broth)


  1. Heat a pot over medium heat and add 1/2 tablespoon coconut oil. Add the garlic and stir until just starting to brown. Add the quinoa to pot and stir frequently for about 3 minutes.
  2. Stir in broth, water, salt, and pepper, and then bring to a boil over medium-high.
  3. Once boiling, stir once then cover and reduce heat to simmer, cooking for 15-20min until the liquid has been absorbed from the top. Note: Avoid overcooking the quinoa. It will dry it out and won’t work as well for the crust.
  4. Preheat the oven to 350°F and grease a 9 inch pie pan or ovenproof skillet.
  5. Once the quinoa is finished, fluff with a fork and place 2 1/2 cups in the pan.
  6. Spread the quinoa around the pan and up the sides, leaving some space below the edge of the dish. Pack the quinoa down firmly to 1/4 inch thickness on the bottom and sides. Add more quinoa if needed.
  7. Using a pastry brush, gently brush with 1/2 tablespoon of melted coconut oil. Bake for 10-15 minutes until just starting to brown.

For the egg mixture:


  • 8 large eggs
  • 1/3 cup crumbled tofu or full fat ricotta cheese
  • 1/4 cup unsweetened almond milk or 1% milk
  • 1/2 teaspoon salt and pepper
  • 1/2 tablespoon unrefined coconut oil
  • 1 small shallot, minced
  • 2 cloves garlic, minced
  • 1 tablespoon sage, finely chopped
  • 1/2 teaspoon rosemary, finely chopped
  • 4 asparagus spears, trimmed and cut into small pieces
  • grated parmesan to top [optional]


  1. While the crust is baking, whisk together the eggs in a large mixing bowl.
  2. Add in the ricotta (or tofu), milk (or almond milk), salt, and pepper until thoroughly combined. Set aside.
  3. In a large pan, heat the coconut oil over medium. Add the shallot and stir for 1-3 minutes until light golden brown. Add in the mushroom and cook until they have released their liquid (about 5 minutes). Add in the asparagus and cook for 2 more minutes. Add in the garlic, sage, and rosemary, stirring constantly for about 30 seconds and until fragrant. Remove the mixture from heat.
  4. Whisk the vegetable mixture into the egg mixture and then pour into the baked crust.
  5. Bake uncovered for 30-40 minutes, until just set. Check this by giving the pan a soft jiggle.
  6. Turn your oven to broil and sprinkle the top of the dish with the parmesan cheese. Broil on the top rack until melted and starting to bubble. This happens very quickly!
  7. Cool for 10 minutes before cutting into pieces with a serrated knife and serve with a small spatula. Makes 4 for meal-sized servings. Top with salt and/or pepper, and serve with a salad
  8. Cool completely before storing covered in the fridge.