Description

This vibrant, protein-packed breakfast brings together the snap of fresh asparagus and the mild crunch of bok choy under a layer of melted cheese. It is a lighter, fluffy take on a classic Italian dish, designed to be satisfying while supporting steady energy levels throughout your morning.

Ingredients

Scale

1 bunch asparagus, woody ends trimmed and stalks chopped into bite-size pieces
1 head baby bok choy, rinsed and chopped
2 cups liquid egg substitute (or egg whites)
2/3 cup reduced-fat mozzarella cheese, shredded
2 tbsp olive oil
1/4 tsp garlic powder
1/4 tsp table salt
1/4 tsp ground black pepper

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Instructions

Position an oven rack in the upper third of the oven and preheat the broiler on high.
Heat the olive oil in a large ovenproof skillet (cast iron or stainless steel) over medium heat.
Add the chopped asparagus, bok choy, garlic powder, salt, and pepper to the hot skillet. Sauté, stirring occasionally, until the vegetables begin to soften and turn bright green, about 2–3 minutes.
Reduce the stovetop heat to low. Pour the liquid egg substitute evenly over the vegetables in the skillet.
Let the eggs cook undisturbed for a moment, then gently lift the edges with a spatula to allow the uncooked liquid to flow underneath. Continue this process until the sides are firm but the top is still slightly wet, approximately 3–4 minutes.
Sprinkle the shredded mozzarella cheese evenly over the top of the frittata.
Transfer the skillet to the oven. Broil carefully for 1–2 minutes, watching closely to prevent burning, until the eggs are fully set and the cheese is melted and bubbly.
Remove from the oven (handle will be hot) and let it rest for a minute before slicing into wedges.

Notes

Allergy Alert: This recipe contains Eggs and Milk.
Variation Tip: For a touch of heat, sprinkle a pinch of red pepper flakes over the veggies while sautéing.
Safety Note: Remember that the skillet handle will be extremely hot after broiling; use a potholder or oven mitt when removing it.
Diabetes-Friendly Insight: With zero added sugar, very low net carbs, and high protein, this frittata is designed to be gentle on blood sugar levels. While the percentage of saturated fat is slightly higher relative to the low calorie count, the absolute amount remains low due to the use of reduced-fat cheese and egg whites. For those needing even more fiber, pair a slice with a small side of fresh berries or leafy greens.

These are approximate estimates based on standard nutritional data. Values may vary based on brands, exact measurements, and specific ingredients. For precise calculations, use a nutrition tracking app like MyFitnessPal or consult a reliable database.