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Healthy You

Don't "Passover" This Asparagus, Mushroom and Onion Frittata

Wednesday, April 13, 2022 1:54 PM

By: Lauren McRae

Passover is a time when those who observe have to cut out flour (unless it’s matzo meal), legumes (unless you’re Sephardic), and grains (except quinoa). Trying to figure out what you can eat can be challenging, so we’ve come up with a recipe you can enjoy during breakfast, lunch or as a light dinner option.

This recipe is quick to make and includes lots of fresh veggies, herbs and eggs, which are kosher to eat during Passover. The soft, melting Parmesan cheese mingled with the asparagus, mushroom and creamy eggs is a delightful option for a light meal; serve it with a fruit salad for an extra kick.

Dietitian Lisa Zoberman shares this healthy recipe: 

Yield: Serves 6 (serving size: 1 3-inch slice) 

Prep Time: 10 minutes
Cook Time: 40 minutes

Total Time: 50 minutes


  • Cooking spray
  • 2 tsp olive oil
  • 1 tbsp spring onion or green onion, white part only, finely chopped
  • ½ lb asparagus, trimmed and cut into ½-inch/12-mm
  • 8 ounces sliced mushrooms (any type; Try a mix of shitake and baby Bella)
  • 1 clove of garlic, minced
  • 1 tbsp chopped fresh thyme (or 1 tsp dried)
  • ½ tsp Kosher salt, divided
  • Freshly ground pepper, to taste
  • 6 large eggs
  • 1 cup skim milk
  • 1 cup shredded Parmesan cheese
  • 4-6 basil leaves


1. Preheat the oven to 375° F. Spray a 9-inch pie dish with cooking spray and set aside.

2. Heat olive oil in a large skillet over medium-high heat. Add onions and sauté for 3 minutes, until softened. Add mushrooms and asparagus, then sauté for 5 to 6 minutes until softened and most of the water has evaporated.

3. Stir in garlic, thyme, ¼ tsp salt, and pepper, and cook for one minute until fragrant. Remove from heat.

4. In a medium bowl, whisk together eggs, skim milk, remaining ¼tsp salt, and pepper, to taste.

5. Sprinkle ¾ cup of cheese in the bottom of the pie dish and top with mushroom onion mixture. Pour egg mixture on top and sprinkle with the remaining ¼ cup cheese.

6. Bake frittata for 30 minutes until the top is puffed and golden brown.

7. Top with basil leaves for freshness.


Nutrition Information:

Calories: 200

Recipe adapted from