Asparagus Tomato Frittata

Celebrate your freedom from wheat with some good old eggs!

Frittatas are essentially quiches without the crust. While they require a bit of preparation, they are wonderfully useful to prepare, say, on the weekend and eat slice by slice during the week when you are pressed for time.

Variations on the basic recipe are easy. Add leftover chicken, pork, or steak, chopped into ½-inch pieces; trade the Romano cheese for grated Parmesan, crumbled feta, or mozzarella; add ½ cup heavy cream for added richness. Add minced garlic or shallots.

Makes 6 servings

8 large eggs
3 tbsp extra-virgin olive oil
½ yellow onion, chopped
8 medium asparagus spears, cut in 1-inch lengths
1 cup artichoke hearts, coarsely chopped
½ cup sun-dried tomatoes (soaked in oil)
¼ cup fresh basil, finely chopped
1 teaspoon onion powder
½ teaspoon sea salt
½ teaspoon black pepper
¼ cup grated Romano cheese

Preheat oven to 350°F

In a medium-sized bowl, whisk eggs, stir in two tablespoons olive oil. Set aside.

Over medium heat, sauté onions in one tablespoon olive oil using an oven-safe skillet until softened and slightly browned. Add the asparagus, artichokes, tomatoes, basil, onion powder, salt and pepper. Sauté another 3 minutes.

Pour in egg mixture and mix together. Cover at low to medium heat for 3 minutes.

Remove cover and sprinkle Romano cheese over top. Place pan in oven for 15 minutes.

Remove (using oven mitt!) from oven. Cool for five minutes then, using a spatula, release the frittata around the edges and under the bottom. Slice and serve.

Like This Post? Sign Up For Updates — It’s FREE!

Plus receive my latest collection of recipes, Wheatbelly Hearty Entrees!

Comments & Feedback...

  1. Mark

    I have definitely been eating more eggs; my diet has shifted dramatically since reading Wheat Belly. I”ve begun eating meat for the first time in years, as well as plenty of cheese. I have been going to town with saturated fats (which I”ve long avoided due to a genetic predisposition to high cholesterol). My concern is that although I”ve cut out wheat, I haven”t cut out other carbs and I”m wondering if that”s a deadly combo — increased saturated fat with a moderate amount of carbs?

    • Deka Spector

      You definitely HAVE to eliminate those other carbs, otherwise everything you are doing will be for naught. Yesterday I was 13 pounds down since Feb.1. That meant no bread, no pasta,no pizza, no crackers, no pretzels,no potatoes, no fat free candy. I even eliminated grapes for the time being because they are so high in sugar.I also eliminated my favorite Chiobani fruit yogurts because they are so loaded with sugar and carbs. Now I eat the plain Greek yogurt and add my own berries. You should switch to raw nuts as your new snack, in addition to the cheese, oils, eggs, etc.. that you are doing. And have all the fresh veggies you want in your fridge, already cut up and ready to go. You will appreciate the taste of all these things like never before. Get rid of any processed salad dressing. I threw all mine away, including barbeque sauce. Treat yourself to a good bottle of 18 year old balsamic and some flavored olive oils. Mine are sitting on my counter easy to use at any time. This is not as hard as it sounds, and really in the end, so good for you.

      • mama kass

        Dr. Davis, I am into the wheat belly lifestyle 8 months and feel good. I am however, bummed because I have not lost a pound! I”ve gained almost 5 lbs. My Dr. has been a champ. I have thyroid issues and we have tried lots of different tweeks. We just finished trying a course of Armour. We are currently back to Synthroid and Cytomel. Six days into it and I am gaining weight. Could the problem be the Propranol or Elavil that I take for other issues? Summers coming and I dread the whole bathing suit debacle. Just had a piece of carrot cake…….Yum!

    • Yes, can”t have it both ways.

      Think of it this way, Mark: Carbohydrates initially trigger multiple metabolic distortions, while saturated fats exaggerate them. So the key is not to reduce saturated fat, but to eliminate or minimize the initial trigger. Wheat is worst, but cornstarch/corn, sugars, fructose, and oats are also pretty bad.

      • Deka Spector

        Dr. Davis,
        I just have two quick comments. I have been eating oranges, apples and berries for my plain yogurt for lunch at work since I started the Wheat Belly. If I don”t notice a rise in blood sugar, and have been successful in my weight loss(12 pounds since 2/1), is this ok? I have given up grapes because I understand they are loaded with sugar, more than other fruits.
        My next question is why are the carbs in nuts ok in terms of eating as much as you want compared to let”s say, all the fruit that you want to eat?
        Thanks for you help

        • Dr. Davis

          It’s a heck of a lot easier to overdo carbs from fruit compared to nuts. Remember: It’s “net” carbs, or total carbohydrates minus fiber.

          Also, it’s not just about weight loss. It’s also about glycation, provocation of small LDL particles, etc.

  2. Mary

    Thanks for the great recipe, Dr. Davis!
    I have been eating a lot of eggs too, and also much more fat then ever before. But I agree with Deka. I have given up most carbs, averaging about 30 grams of carbs from unsweetened dairy, vegies, and nuts. No fruit to speak of except a few strawberries. What works for me is to only have 3 berries at a time. Otherwise, the blood sugar goes up and I get on the unpleasant roller coaster of ups and downs. I love the Chobani yogurts but have given them up as well. I also agree that, despite the popular idea that giving up wheat and/or going low carb is hard, it really isn”t that hard once you get the hang of it. I went over 10 years with type II diabetes and struggled every day, felt horrible most of the time, had terrible cravings, and was getting worse. After reading Wheat Belly, everything fell into place. Giving up the wheat allowed me to successfully go low carb, and that has stopped and reversed the diabetes. Being healthy could not be more pleasant and easy now. What do I say about myself now? I can”t say I”m an (actively declining) diabetic. I have no signs of diabetes at all. Previously, fasting blood sugar was around 140-150. Now it is 75-85. One hour after a meal my blood sugar used to be 180+. Now it is steadily around 115-120. I can”t express how good it is to be healthy! Thanks Dr. Davis!

    • That”s fabulous, Mary!

      A typical monthly bill for diabetic drugs is around $400-500, and that”s before some of the incredibly expensive new insulin preparations are prescribed. You have therefore shown that these incredible costly “treatments” are unnecessary. The fact that they yield such extraordinary revenues for the diabetes drug industry is a big part of the reason that nobody tells you these sorts of “secrets.”

  3. Neicee

    Mark brings up a problem I”m having with a husband with family history of chronic high cholesterol and fatal heart attacks in their 40”s/50”s and 60”s. He tries to talk a good show when he”s home, but ultimately eats the way he wants to when not home. Loves a couple of beers after a game of golf, then comes to a high fat meal. Outside of making 2 separate dinners I”m at a loss. I continue to lose, and now he”s getting a little tire around the belly. Always been slender but I can”t eat the way he does. I suspect their is more than one of us out there struggling with this problem.

    Oh, Dr. Davis – I am trying this beautiful recipe. We need more like these. Thanks.

    • barnaby

      hi dr. davis—we have been wheat-free for about 2 weeks now and i have a few questions….
      my husband”s blood sugars are now between 7 and 8 (down from 10-11) so i know it”s working. but you recommend 50-100 gms of carbs daily and i wonder–how do i measure these? your book does not set many limits and i almost missed this one line on page 216. i think we”ve been overdoing the carbs without intending to. how often could we have a potato, for example?
      sometimes i feel dizzy but haven”t had too many withdrawal symptoms generally.

      • Dr. Davis

        When someone is diabetic, I have them reduce carbs to 20 grams “net” per day, not 50-100.

        Ideally, your husband does this with the assistance of a smart healthcare provider, else some medications can cause hypoglycemia as you become less and less diabetic.

  4. Kathryn

    Dr Davis,
    First I have to thank you for the book, it all makes a lot of things make sense for me.
    I see from lots of reading on the web that you recommend no more than 50g net carbs a day for a non diabetic person who has weight to lose, this is great info for my type A personality!
    What are your recommended levels for fats and proteins daily?
    Also could you give me a pointer on your recommendations for supplements (fish oil, vit D etc) ?

    Once again,

    Thank you!

    • Dr. Davis

      With only occasional genetically-determined exceptions, no recommendations . . . except to eat good food.

      If you are eating real, minimally processed foods like eggs, vegetables, avocados, coconut products, meats/poultry/fish, etc. there is no need to quantify proteins or fats. Metabolic health is restored without being precise.

  5. Kathryn

    OK, so fats and types of fats dont matter as much?
    Now I’m on a hunt for vitamin D and fish oil. My vit D level was 16 (!) when I had it check 2 yrs ago, was given a course of ergocalciferol but then couldnt get a refill or a repeat blood test. I had heard that the gel caps absorb better than the tablet type.

    Thankyou once again!

    • Dr. Davis

      Since you are posting a comment on this blog, Kathyryn, it suggests to me that you are a human–not a fern or mushroom!

      Ergocalciferol is the mushrooom form of “vitamin D”; cholecalciferol is the human form. I would only take the human form (also called “D3”) and only in gelcap form to ensure absorption.

      By the way, your doctor must think you are a mushroom.

  6. Neicee

    I had such fun today. Since I cannot seem to verify all that go into various sausages and such, I bought 7 lbs. of fresh ground pork. Out of that I made 2 lbs. sage/2 lbs. hot sage/2 lbs. hot Italian. Oh, my! Because you have to fry up a little bitty sample to know if your seasonings are correct I can’t tell you what a difference in taste. I’ve saved back one lb. to make chorizo tomorrow. These are all bulk sausage and fresh frozen. If they work out I’ll go to expense of investing in the link makers. Otherwise, still experimenting……

    • Dr. Davis

      Very nice, Neicee!

      I’ve been doing the exact same thing. Tasty and surprisingly easy!

      • Jean Testa

        I like the idea of making my own sausages ! Is there directions somewhere for making different kinds, including chorizo ? Thanks

        • Neicee

          Recipies for making sausage are all over the cooking sites. You can even search for gluten free or sausage without fillers. I simply used straight spices, no binding material, and froze the logs. If you use them within a couple of months they’re great….taste more like old country sausage than the pulverized stuff you buy at the store. If you like that taste you could always put it through a meat grinder or Quisinart for a finer grind. Have fun.

    • Dr. Davis

      Thanks, Donna!

      And thank you for adding your review on Amazon. The reviews of real people really helps, since some of the “reviews” are clearly put there by people from the Wheat Lobby, likely paid PR people, hoping to squash this movement.

  7. Mark

    We made this frittata last night and really enjoyed it. Thanks for the great recipes, Dr. Davis! Our wheat-free experience is exciting, delicious, and it is yielding results in weight and many other areas (skin, GI, energy, normal appetite, etc.).

    I am curious about your opinion of vegetable smoothies, juicing, etc. It seems that as long as the fruits are kept to a minimum to avoid sugars, veggie smoothies would fit in well with a wheat-free diet.

  8. MarkP

    I’m the Mark who originally asked about carbs earlier in this stream. I’ve been cutting back on them and feeling better, less moody. I’ve never been diagnosed with a blood sugar issue so have never had to count carbs. I’m going to reread your book about this subject because I don’t want to give myself arterial plaque.

  9. Sandra Kennedy

    Wonderful recipe! I highly recommend it! We substituted broccoli for the asparagus and artichoke hearts because we didn’t have them on hand, and that worked well. My spouse and I have been on this food plan (does not seem like a diet to us) for 4 or 5 weeks and we’ve each lost around 10 pounds. I have another 10-20 to go. I felt a tolerable withdrawal for about 3 days in the beginning (similar to giving up caffeine) and then all food cravings, especially sweets, disappeared. We enjoy many of the recipes and are looking forward to a recipe book by Dr. Davis. I have had a life long battle with carb and sugar cravings and 20-30 pounds of overweight. Before discovering Wheat Belly, I was in total despair over ever finding a lasting solution to what seemed like an impossible battle with my own body and appetite. Then synchronistically, I received an offer for Wheat Belly in the mail, read the information, and decided to try it. My spouse and I enjoy preparing the recipes together and it is actually fun being on this together. I wanted to express my heartfelt gratitude to Dr. Davis and to everyone who contributes recipes.

    • Dr. Davis

      Thanks, Sandra!

      From despair to success doing the opposite of what they all tell you. Imagine that!

  10. Sandra Kennedy

    Forgot to mention that we’ve given up virtually all carbs. I eat two or three strawberries every few days when I want a bit of fruit. That’s it. I don’t think this would work well for me without giving up all carbs. I don’t miss them at all. It is such a relief to feel liberated from the roller coaster of all too brief sugar highs and then lows, and the weight gain that goes with it. We love the pizza recipe, the muffins, and many of the others.

  11. noelle An

    Hello dr Davis,
    Just read your book and loved it , I am going to follow your advice because I have been suffering from severe boosting for a long time and gained weight over the years mostly around my stomach, the rest of me is fine . Even if I eat little , I bloat!!
    I also read Dr Cass Ingram book called the body shape diet , please could you tell me what you think of it?
    Many thanks

  12. Sona

    Thanks for sharing this excellent recipe! Can’t wait to make it again next week. Definitely a keeper!

  13. Carol StJohn

    I have been making crustless dishes like this for a while..I cook them in the microwave instead of the oven…less energy is consumed and it keeps the kitchen cooler..since dairy and I have a love hate relationship, I love it, it hates me, I will try conconut milk and maybe soy cheese in the near future..

  14. Gay Marie

    Hi Dr. Davis,
    Thanks so much for providing us with great information and great ways to apply that info with these delicious recipes. I stumbled upon your Red Ice interview two days ago and am fascinated. Going to get the book and see if I can implement your advice. I am a 57 female in very good health, 5’7″ & 150 lbs, no meds, no problems other than plantar fasciitis, and my husband is 64 and in incredibly good health, no meds, 5’11” and 150 lbs, etc. For about 10 years, I have been grinding my own wheat berries and baking my bread. I use Prairie Gold (Golden 86) which is a hard white wheat grown chemical free by Wheat Montana farm. Do you have any info about this type of wheat and if it also falls in the bad category? I’m guessing you will say yes. We eat very healthy most of the time (occasional indulgences), grow our own organic vegetables and herbs, raise our own chickens for eggs and meat, eat mostly venison for red meat, and generally feel great, so we don’t fall into the category of being desperate for help. But I’m always open to new info that will increase our health and vigor. I’ve become increasingly convinced that the food pyramid produced for us by our government needs to be turned on its head and that’s been borne out as true by the fact that we’ve eaten totally opposite to it for 40 years and consequently enjoyed amazing good health!
    I made this frittata yesterday for lunch and it was delicious! Substituted squash and red pepper for the artichoke hearts and asparagus (mine won’t be harvestable till next spring). Amazingly tasty and will continue to use different combinations for variety! Thanks so much for this great blog and resources. I can tell you are a doctor in the true sense of the word–caring for the well-being of your fellow mankind! Blessings upon you!

    • Dr. Davis

      Thank you, Gay!

      But, sadly, your wheat is still wheat, the sort that triggers phenomena that can include plantar fasciitis.

      Yes, the food pyramid is an abomination of health that sustains a world of obesity, hypertension, heart disease, diabetes, arthritis, and myriad other ills. But I doubt we will ever receive an apology for their blunders.

  15. Sandy Speidel

    Dr Davis, I have been doing quite a bit of research and am hoping that this wheat belly diet is the ticket for the men in my family. When my husband was in his late 20’s he was denied life insurance because of high blood pressure. His doctor did every test under the sun and could not explain why this healthy, fit young man had high blood pressure so it must be white coat syndrome. Fast forward to today – he still has untreated hypertension in the danger zone and now we find that 2 of our sons also have high blood pressure. Both are very fit and active and one recently had a physical for his job and was told he was going to have a hard time getting life insurance. The other was seen by a specialist because his doctor told him he had never seen a young man like him with such high blood pressure. All have been told it is ‘unexplained hypertension’. I recently learned that my father -in-law was also diagnosed with hypertension in his 20’s and was hospitalized for a week to try and determine the cause and was never diagnosed. He takes medication for this blood pressure. There must be an underlying food sensitivity that is common to all of them so we are giving this a try and hoping it will work. My husband is 5 days into the diet now and I hope to enlist the boys as well. Fingers crossed!

    • Dr. Davis

      I’m sorry to say, Sandy, that wheat elimination may help, but is unlikely to fully conquer their blood pressure problems.

      Wheat elimination is powerful, but it cannot overcome specific genetic problems. This sounds like a genetically-determined issue, such as an angiotensin converting enzyme variant that programs for hypertension in young people.

  16. Marjorie

    Dr. Davis,
    My husband and I have read the Wheat Belly book a couple of times and have been off of wheat now for about three months and have really enjoyed the “program”. We have both been loosing weight and inches, We love what we can eat and not have any of the spikes we experienced when eating wheat and glucose. Thank you for bringing all of the great information to us. We have been so excited about “Wheat Belly” that we have even passed the information on to a daughter and granddaughter who are enjoying it also.
    We are anxious for your cookbook to come out, but hope you do not use a microwave in your recipes. We have not used a microwave now for a couple of years because of the adverse effects of killing the nutrients.
    Thanks again for helping us to become more healthy in our senior years.

    • Dr. Davis

      Thanks, Marjorie!

      But some of my recipes do indeed allow the option of using a microwave. When I’ve looked for the actual data that purport to paint microwaving as unhealthy, I found one obscure Russian study. There was lots of internet buzz, but virtually no data.

      If you have access to the data in some form, I’d love to see it. The absence of data does not, of course, prove that microwaving is safe. But I fear that the “proof” of microwaving’s ill health effects falls into the category of “urban myth” until proven otherwise.