FoodRef · Recipe
Asparagus, Potato & Cheddar Frittata
3 approve · 3 caution · 5 avoid
Standard deviation of the 11 scores. Higher = the diets disagree more.
The verdicts
Disapprove (5)
- Vegan1.5
- Carnivore2.5
- Keto3.5
- Low-FODMAP3.5
- Whole303.0
Caution (3)
- DASH6.8
- Paleo4.0
- Anti-Inflammatory6.8
Approve (3)
- Mediterranean7.5
- Zone7.0
- GLP-17.2
Ingredients
- 200g new potatoes, quartered
- 100g asparagus tips
- 1 tbsp olive oil
- 1 onion, finely chopped
- 6 eggs, beaten
- 40g cheddar, grated
- rocket or mixed leaves, to serve
Instructions
- Heat the grill to high. Put the potatoes in a pan of cold salted water and bring to the boil. Once boiling, cook for 4-5 mins until nearly tender, then add the asparagus for a final 1 min. Drain.
- Meanwhile, heat the oil in an ovenproof frying pan and add the onion. Cook for about 8 mins until softened.
- Mix the eggs with half the cheese in a jug and season well. Pour over the onion in the pan, then scatter over the asparagus and potatoes. Top with the remaining cheese and put under the grill for 5 mins or until golden.
Diet-by-diet
Mostly vegetables, eggs, and olive oil with minimal sodium added; cheddar adds some saturated fat and salt but overall portions are moderate.
Strong Mediterranean profile with olive oil, vegetables, eggs, and modest cheese; rocket side adds greens.
Contains eggs and cheddar cheese, which are animal products and disqualifying for vegans.
Predominantly plant-based ingredients (potatoes, asparagus, onion, rocket) with only eggs and cheese as animal foods.
Eggs, asparagus, onion, and olive oil are paleo-friendly, but white potatoes are debated and cheddar cheese is not paleo.
Potatoes push carbs well above keto limits; eggs and cheese are keto-friendly but the dish overall is too starchy.
Onion is high-FODMAP and a significant trigger; asparagus is also high-FODMAP, making this unsuitable as written.
Eggs, vegetables, and olive oil comply, but cheddar cheese and white potatoes (allowed in newer Whole30 but dairy disqualifies) break compliance.
Reasonable balance of protein (eggs, cheese), carbs (potatoes, asparagus), and fat (olive oil, cheese) close to Zone ratios.
Olive oil, asparagus, onion, and leafy greens are anti-inflammatory; cheddar adds some saturated fat but overall favorable.
High protein from eggs and cheese plus fiber from vegetables supports satiety; modest portion size and balanced macros align well.