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Asparagus, Mushroom & Potato Frittata

An easy and delicious way to get more veggies in, serve hot or cold

30 mins
8 ingredients
$2.80 / person
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Asparagus, Mushroom & Potato Frittata


Serves = 4

  • 3 small potatoes, cut into quarters
  • 2 tsp extra virgin olive oil
  • 1 red onion, remove ends and papery skin then roughly chopped
  • 6 spears of asparagus, trim the ends off and cut into 3 pieces
  • 100g mushroom, sliced
  • 4 eggs
  • 1/2 cup lite milk
  • 1/2 cup lite feta cheese

It’s this easy

  • Steam or microwave the potatoes until they are soft and set aside
  • Whisk the eggs and milk together with pepper and set aside
  • Heat oil in a medium frying pan over a medium heat
  • Add the onion and cook for 4 minutes or until soft
  • Add the asparagus and mushrooms and cook for another 2 minutes
  • Stir in the potatoes, reduce heat to medium-low and preheat the grill to high
  • Add the egg mixture and give the pan a little shake to combine the egg. Cook for 8 minutes then place under the grill for 2 minutes or until the egg is set and golden
  • Crumble feta cheese over the top before serving


  • Add some dried chilli for a bit of spice


Nutrition information (per serve):

  • Energy (840kJ)
  • Protein (14.6g)
  • Total fat (9.6g)
  • Saturated fat (3.2g)
  • Carbohydrate (12.3g); Starch (7.8g), Sugars (4.5g), Added sugars (0g), Free sugars (0g)
  • Dietary fibre (2.6g)
  • Sodium (296mg)
  • Calcium (144mg)
  • Iron (1.9mg)


Contains: Dairy, Eggs, FODMAPs.
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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

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If you want to improve your diet you have come to the right place. By completing the Healthy Eating Quiz you’ll receive instant personalised feedback and a report on your diet quality to highlight any areas where you can improve your overall eating habits. Your score is based on the frequency and variety of the foods consumed from the five major food groups mentioned above. No Money No Time can help you improve your score by providing tips, goals and suggestions. On top of this we will provide quick, cheap and healthy recipes as well as credible answers to diet hacks, myths and FAQ’s.

Is my diet healthy?

Dietary habits are different between people. Some people choose to follow a particular diet (i.e., Keto diet or vegan diet) while some have to make changes due to certain food restrictions or health conditions. If you want to know if what you usually eat is healthy, then do the Healthy Eating Quiz today to give you the answers in less than 10 minutes.

Why is healthy eating important?

Your HEQ score and personalised feedback report is based on the frequency and variety of healthy core foods you usually eat. This is important because no single food contains all the nutrients we need to stay healthy. Some foods are higher in nutrients than others and people who have a lot of variety in the foods they eat are more likely to be healthy and to stay healthy. In other words, if you can eat a large variety of vegetables as opposed to only 2-3 types of vegetables, the benefits are much greater. This type of diet also helps you to feel better, think better and perform better during your usual daily activities.

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