⏱ 30 min total

Asparagus, Canadian Bacon, and Cheese Frittata

Name: Asparagus, Canadian Bacon, and Cheese Frittata
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 1 serving
Ingredients: 3 large Egg; 2 tbsp Parmesan cheese; 1 tbsp 2% milk; ⅛ tsp Lemon zest; ½ dash Salt; ½ dash Black pepper; ½ tbsp Olive oil; ⅛ lb Asparagus; 2 slice Canadian bacon

Per 1 serving · 296 g · 9 ingredients

Calories

398

20%
of a 2,000 cal day

Protein
36g
36% of calories
Carbs
5.2g
5% of calories
Fat
26g
58% of calories

Portion

✓ Protein-dense
✓ Keto-friendly

At a glance

One serving of Asparagus, Canadian Bacon, and Cheese Frittata (296 g) has 398 calories, with 36 g of protein, 5.2 g of carbohydrates and 26 g of fat. Most of its energy comes from fat (58% of calories). It is high in protein (72% DV), Vitamin A (33% DV) and Vitamin D (22% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 39%, 40% and 198% of the daily value.

Per 100 g

134cal

low energy density

Protein per 100 cal

Net carbs

carbs minus fiber

Fiber

1.2g

3 g sugar

High in

20%+ of the daily value

Protein72%
Vitamin A33%
Vitamin D22%
Vitamin E22%
Vitamin K24%
Thiamine37%

Good source of

10–19% of the daily value

Potassium16%
Magnesium11%

Watch

20%+ of the daily value

Sodium39%
Saturated fat40%
Cholesterol198%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 15 min

1
Set an oven rack about 6 inches from the broiler and preheat the broiler. Use an oven-safe, broiler-safe 8-inch nonstick or well-seasoned skillet.
2
In a bowl, whisk the eggs, 3/4 of the Parmesan, milk, lemon zest, salt, and pepper until well combined and slightly frothy.
3
Heat the olive oil in the skillet over medium heat. Add the asparagus and Canadian bacon and cook, stirring occasionally, until the asparagus is crisp-tender, about 4 minutes.
4
Reduce heat to low. Pour in the egg mixture and gently stir to evenly distribute the fillings. Cover and cook until the edges and bottom are mostly set, about 9 minutes.
5
Uncover, sprinkle the remaining Parmesan on top, and transfer the skillet to the broiler. Broil until the top is just set and lightly browned, about 1 minute. Let rest 5 minutes, then slide onto a board, cut into wedges, and serve warm or at room temperature.

Vitamins & minerals

Amounts for 1 serving (296 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	293 μg	33%
Vitamin C	3 mg	4%
Vitamin D	3 μg	22%
Vitamin E	3 mg	22%
Vitamin K	28 μg	24%
Thiamine	0.4 mg	37%
Riboflavin (B2)	1 mg	71%
Niacin	5 mg	30%
Vitamin B6	0.5 mg	36%
Folate (B9)	104 μg	26%
Vitamin B12	2 μg	74%
Pantothenic acid	3 mg	59%
Choline	497 mg	90%

Minerals

Nutrient	Amount	% Daily Value
Calcium	245 mg	24%
Iron	4 mg	53%
Potassium	754 mg	16%
Magnesium	44 mg	11%
Phosphorus	550 mg	79%
Zinc	3 mg	30%
Copper	0.3 mg	30%
Manganese	0.1 mg	5%
Selenium	71 μg	130%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	5 μg	—
Arginine	2 g	—
Aspartic acid	4 g	—
Beta carotene	262 μg	—
Caffeine	0 mg	—
Cystine	1 g	—
Docosahexaenoic Acid (DHA)	0.1 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	2 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	5 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	1 g	—
Leucine	3 g	—
Lycopene	0 μg	—
Lysine	3 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	12 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	4 g	—
Proline	2 g	—
Retinol	271 μg	—
Serine	2 g	—
Starch	0 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	2 g	—
Total omega 3	0.1 g	—
Total omega 6	3 g	—
Tryptophan	0.5 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	3 μg	—

Burning 398 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

76min
Walking (3.5 mph)
48min
Cycling (moderate)
33min
Running (6 mph)
56min
Swimming laps

Common questions

How many calories are in Asparagus, Canadian Bacon, and Cheese Frittata?

One serving of Asparagus, Canadian Bacon, and Cheese Frittata (1 serving) has 398 calories, which works out to 134 calories per 100 g. That is about 20% of a 2,000-calorie day.

Is Asparagus, Canadian Bacon, and Cheese Frittata high in protein?

Yes. It has 36 g of protein per serving, and 36% of its calories come from protein (9 g of protein per 100 calories).

Is Asparagus, Canadian Bacon, and Cheese Frittata keto-friendly?

It can fit a ketogenic diet: 4 g of net carbs per serving, with carbs making up 5% of calories.

How much sodium is in Asparagus, Canadian Bacon, and Cheese Frittata?

892 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Asparagus, Canadian Bacon, and Cheese Frittata?

3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (296 g)

Calories398

% Daily Value*

Total fat 26g	33%
Saturated fat 8.1g	40%
Trans fat 0.1g
Cholesterol 594mg	198%
Sodium 892mg	39%
Total carbohydrate 5.2g	2%
Dietary fiber 1.2g	4%
Total sugars 3g
Protein 36g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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