Asparagus and Goat Cheese Frittata for Men’s Health | 1MD Nutrition™

Asparagus and Goat Cheese Frittata for Men’s Health

Asparagus is a tasty addition to any plate. Full of essential nutrients and antioxidants that benefit men’s health, it should also be a staple for any diet. This delicious recipe adds a boost of nutrition with goat cheese for a guaranteed great taste.

7 minute read

Last Updated September 20, 2021

Asparagus and Goat Cheese Frittata - Men’s Health - 1MD

One of the most famous things know of asparagus is that it makes your pee smell. While this is true, this vegetable also provides numerous health benefits. Choosing to avoid asparagus because of its unique smell is a mistake. 

The asparagus was a delicacy to the ancient Greeks, and today it’s a powerful vegetable in men’s health and nutrition. Full of essential nutrients and antioxidant compounds, asparagus is an ideal addition to any diet. 

Asparagus for Men’s Health

A balanced diet is the best way to ensure you get the essential nutrients your body needs. Asparagus is a great vegetable to add to your diet, as it is full of several important nutrients for men’s health. 

♦ Fiber: Men require more dietary fiber than women because they require more calories to maintain healthy body weight. Asparagus contains fiber that promotes efficient digestion and reduces the risk of colon cancer. Colon cancer is the second leading cause of cancer deaths in men in the United States. The fiber in asparagus can also protect the heart, as it reduces blood cholesterol levels and blood glucose levels. 

♦ B vitamins: B vitamins are essential for muscle and mental health. For active men, getting enough B vitamins is important to keep muscles healthy. Without these vitamins, muscles can weaken and increase the risk of injury or can take longer to recover from exercise. 

♦ Iron: Iron deficiency is rare, but it is an important mineral to keep track of. Iron ensures that oxygen is carried through the body and delivered to cells. A lack of iron causes weakness and poor health if left untreated. Muscles need adequate oxygen to support the body. Asparagus contains an adequate supply of iron to make sure your oxygen levels do not drop. 

♦ Antioxidants: As with all plats, asparagus is full of beneficial antioxidant compounds. Antioxidants are important to men’s health for a number of reasons. Antioxidants reduce oxidative damage to muscles and support exercise and athletic performance. Antioxidants also protect sperm from oxidative damage, helping to prevent infertility. The Leydig cells in the testicles that produce testosterone also benefit from antioxidant protection. With reduced oxidative damage, these cells increase testosterone secretion, supporting the sexual drive, physical development, and strength.

Vitamin K: This vitamin is essential for bone health and blood clotting. Studies found that men are more likely to be deficient in this vitamin than women, typically as a result of diet choices. Asparagus contains vitamin K, and when included in meals, it can ensure that your body gets the benefits it needs. It is important to note that too much vitamin K can be dangerous, so it is better to get it from food sources and not supplements. 

Go for the Goat Cheese

There are several reasons why you should opt for products made from goat milk instead of traditional dairy. Many people have problems digesting lactose, the sugar found in dairy milk. 

Cow’s milk is also full of allergens where goat’s milk is not. Goat milk and goat cheese make a better alternative to recipes when you are looking to boost your health. It is full of essential nutrients and is easier to digest. 

Switching to goat cheese also delivers the following health benefits, where dairy milk may fall short.

Less inflammatory: Dairy milk contains many allergens. Several of the proteins in cow's milk are pro-inflammatory and can contribute to digestive disorders such as inflammatory bowel disease. The most common protein is called A1 casein, and it can also trigger other inflammatory conditions such as asthma, ace, and autoimmune disorders. Goat milk contains A2 casein, which is an anti-inflammatory and closely resembles the proteins in human breast milk.

Reduces cholesterol: For men, the risk for high cholesterol starts in their twenties. High cholesterol increases the risk of cardiovascular disease, but it can be controlled. Goat milk is made from medium-chain fatty acids, which provide energy and can lower cholesterol. In contrast, dairy milk contains fats that are stored as fat and increase cholesterol levels. 

Asparagus and Goat Cheese Frittata Recipe

To get the best that both goat cheese and asparagus have to offer, try this delicious recipe. It is easy to make, tastes great, and delivers the essentials every man needs for optimal health. 


4 large eggs
¼ cup water
1 tablespoon freshly grated Parmesan cheese
Salt and pepper, to taste
2 teaspoons extra virgin olive oil
1 tablespoon chopped scallions, white and light green parts only
½ pound steamed asparagus, cut into ½ inch pieces, tips reserved.
1 medium potato boiled, cut into a ½ inch dice
2-ounce fresh goat cheese log crumbled
Olive oil or unsalted butter, as needed


1. Preheat the oven to 350 degrees. 

2. In a large bowl, whisk the eggs and gradually beat in the water. Add the Parmesan, salt, and pepper to taste. Heat the olive oil in a skillet over medium heat. Sauté the scallions until soft, then put the scallion mixture into the egg mixture.

3. Grease a skillet with a little butter or olive oil. Arrange the reserved asparagus tips in the bottom of the pan and set aside. Mix the remaining cut asparagus and potato pieces into the eggs and herb mixture. Fold in the goat cheese. 

4. Carefully pour the egg mixture over the asparagus tips in the skillet. Put the skillet in the middle of the oven and bake until the frittata is set, which will be about 35 to 40 minutes. Let cool for 5 minutes in the pan. Turn the frittata out onto a plate to cool and serve.

The Bottom Line

Asparagus is a tasty addition to any diet. When combined with goat cheese, you are guaranteed great taste and great health.

Goat cheese is the perfect solution if you have trouble digesting dairy products. It also has more nutritional value and health benefits than traditional dairy. Add more asparagus and goat cheese to the menu and treat your taste buds, your digestive system, and your overall health.