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portion of vegetable frittata with smoked salmon on white plate

Vegetable Frittata with Smoked Salmon

This healthy vegetable frittata with smoked salmon is loaded with flavor! Zucchini, asparagus, and spinach bring loads of vitamins, while eggs and smoked salmon bring protein and satiating fats. This is a low carb, low glycemic index recipe and can be easily made dairy-free. Make this delicious frittata for a lunch or light dinner. This reheats with a quick zap in the microwave too, making a great recipe for meal prep.
5 from 1 vote
Prep Time 10 mins
Cook Time 25 mins
Total Time 35 mins
Course Breakfast, Brunch, Lunch, Main Course
Cuisine American
Servings 4 people
Calories 286 kcal


  • ½ lb asparagus spears, woody ends removed chopped into 1-inch pieces
  • 2 Tbsp avocado oil or extra virgin olive oil divided
  • ½ lb zucchini (~1 small) 1/2-inch dice
  • ½ cup diced yellow onion
  • 1 clove clove garlic minced
  • ¼ cup chopped fresh baby spinach leaves
  • 4 oz cold smoked salmon
  • 4 whole large eggs
  • 4 large egg whites
  • ¼ cup unsweetened almond milk see Notes
  • 1 tsp whole grain mustard
  • 1 tsp chopped fresh dill plus additional for garnish
  • ½ tsp kosher salt
  • 2 pinches fresh cracked pepper to taste
  • 1 ½ oz freshly shaved parmesan cheese optional


  • Heat oven to 400°F.
  • Steam the asparagus 1-2 minutes to take the raw edge off. Remove from heat and set aside. (*see Notes*)
  • To a 9- or 10-inch (medium) nonstick skillet, heat 1 tablespoon oil over high heat until the oil glistens and is very hot. Add the zucchini and sauté, tossing regularly, until browned. Transfer the zucchini to a plate and set aside.
  • To the same skillet, add the remaining 1 tablespoon oil over high heat. Add the onion and sauté, tossing regularly, until golden and fragrant. Add the garlic and asparagus, and cook until garlic is fragrant (this will take less than a minute). Add the spinach and dill and toss into the mixture. Remove from the heat.
  • Off the heat, add the zucchini to the asparagus mixture in the pan. Take the smoked salmon and tear off bite-sized pieces - tuck these pieces into the zucchini-asparagus mixture all around in the pan.
  • In a bowl, whisk together the eggs, egg whites, mustard, milk, salt, and pepper. Carefully pour egg mixture over the veggies and salmon in the pan. Top with the cheese.
  • Place pan back on the burner over medium heat. Cook until the egg around the sides of the pan start to firm and turn opaque. Put the pan in the oven and bake for 15 minutes or until set in the center and golden on top. Remove from the oven. Let frittata sit 4-5 minutes before using a rubber spatula to gently coax out of the pan onto a serving plate (if desired).


If using skinny baby asparagus spears, do not pre-steam them. Just chop and add to the cooked onion as per the instructions.
I used unsweetened almond milk, but regular milk (whole, 1%-, or 2%-fat) can be used as well.


Calories: 286kcal (14%) | Carbohydrates: 8g (3%) | Protein: 21g (42%) | Fat: 18g (28%) | Saturated Fat: 5g (31%) | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Cholesterol: 204mg (68%) | Sodium: 701mg (30%) | Potassium: 549mg (16%) | Fiber: 2g (8%) | Sugar: 3g (3%)

Calorie count is purely an estimate calculated using an online application to serve as a guide and not to be taken as accurate nutritional information. Percent Daily Values are based on a 2,000 calorie diet.

Keyword frittata with smoked salmon, vegetable frittata
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