This springtime keto egg casserole is perfect for brunch! Made with fresh asparagus and dill, topped with prosciutto and goat cheese for a savory punch.
ASPARAGUS AND PROSCIUTTO BAKED FRITTATA CASSEROLE
When I first started counting carbs a lonnnng time ago, frittatas were my go-to breakfast and I made them 2-3/week for Jason and I.
I don’t count carbs anymore (you know we focus more on clean ingredients in general these days) but frittatas are still one of my favorites, and this Asparagus and Prosciutto Baked Frittata Casserole is perfect whether you follow a keto lifestyle or not.
Baked egg casseroles are perfect for easy meal prep or brunch get-togethers. Except, we’re all practicing social distancing right now, and so big family brunches in the spring aren’t happening, and man is that hard for me. Nothing makes me happier than getting together with my people over food – esp brunch-y food.
But now more than ever we need to keep in touch, and even if we can’t get together this spring, we can still connect. For example, last week some girlfriends and I got together for a live conference call (Zoom) and each made our favorite brunch dishes and drinks and chatted for an hour. It was a lot of fun to see what everyone made and what we were all sipping on. And we laughed SO much.
So even though it’s not a time we can physically be together, we can still celebrate the season – we’ve just got to get creative about it!
I’ve teamed up with Sprouts to share today’s Asparagus and Prosciutto Baked Frittata Casserole. I love shopping at Sprouts in general, but I have to tell you that when I make my weekly grocery run (the highlight of my week since it’s the only time I get out to do something other than walk right now) I’m impressed with their stock during these times. They didn’t ask me to say that obviously, but seriously I’ve been able to get everything I need at Sprouts.
No matter your lifestyle, normally you can find everything you need from Sprouts, but that’s extra important right now, and I so appreciate it. It’s the small things that help make us feel normal and for me cooking is one of them.
HOW TO MAKE A BAKED FRITTATA
Regular Frittatas are fluffy (thanks to heavy cream) and simple starting on the stovetop, and finished quickly under the broiler.
A simple, classic frittata is perfect for meal prep or a lazy dinner, but this baked frittata is a little heartier, so I like to bake it like a casserole instead.
- You can use an 8×8 baking dish, 9×13 casserole dish or a 9″ pie dish. All of these are deep enough to bake an egg casserole like this.
- You’ll want to layer your fresh ingredients before pouring in whisked eggs.
- Bake for 20-25 minutes until the casserole is firm, and you’re good to go.
To make this Asparagus and Prosciutto Baked Frittata Casserole, I do like to shave and trim fresh asparagus, and saute for 2-3 minutes in a skillet with melted ghee. This gives the asparagus a more earthy, fresh taste. But, it is completely optional, so if you’d like to skip it, that’s perfectly fine!
EASY INGREDIENT SUBSTITUTIONS
Right now, it may not be easy to find everything you need to make this keto egg casserole, and so I’m sharing a few easy swaps to make this springtime dish your own. Though I will say, if you’re able to shop at your local Sprouts when they first open, you should be able to score everything you need to make this frittata as the recipe below calls for!
- Dijon mustard: if you cannot find Dijon, regular mustard, stoneground mustard or brown mustard will all work.
- Almond milk: you can use cashew milk, heavy cream, cow’s milk or even sour cream.
- Prosciutto: Sub in pancetta or bacon if you need!
- Fresh dill: dried spice is fine.
- Goat cheese: cream cheese or feta cheese would be the closest. You could use any cheese you like though. Or if you’re dairy-free you can omit altogether.
what sides go with this casserole
This Asparagus and Prosciutto Baked Frittata Casserole is a perfect low-carb meal on its own! But a solid breakfast side or three never hurt anyone – esp this time of year!
- a tasty drizzle of my whole30 blender hollandaise would be delicious
- jicama home fries that are low in carbs are a perfect side
- or Greek Lemon Potatoes if you’ve got enough people at home to make these (hello, leftovers!)
Asparagus and Prosciutto Baked Frittata Casserole
- 1- pound asparagus spears, peeled, trimmed and cut into 1-inch pieces
- 2 tablespoons melted ghee or butter, divided
- 3 ounces prosciutto, chopped
- 6 large eggs, whisked
- ¼ cup almond milk
- 2 tablespoons Dijon mustard
- 2 tablespoons fresh dill, plus more to garnish - can also use dried dill
- ½ tsp salt
- ½ tsp black pepper
- 2 ounces goat cheese, crumbled
- Preheat oven to 350 degrees F.
- To a small skillet, melt 1 tbsp of ghee and sauté peeled, trimmed asparagus for 2-3 minutes on medium high. Remove from heat.
- To a large bowl, whisk to combine 6 eggs, almond milk, Dijon, dill, salt and pepper.
- Grease a 9-inch casserole dish with 1 Tbsp of ghee.
- Layer the casserole dish with sautéed asparagus and chopped prosciutto. Pour egg mixture over asparagus and prosciutto and top with goat cheese.
- Bake for 20-25 minutes, until the casserole is set (should not jiggle).
- Garnish with additional dill, if desired. Slice and serve immediately.
Thank you to Sprouts for sponsoring today’s post. All opinions are my own. See full disclosure here.
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