Rice Frittata with Caramelized Tomatoes Asparagus & Smoked Gouda

This Rice Frittata recipe was sponsored by USA Rice Federation but brown rice really is a kitchen staple I always have in my pantry!

How much do you know about rice? I’ll bet you don’t think about it much, unless the server at the Chinese restaurant forgets to bring it to the table!  Rice is actually a pretty important food, and a great choice to talk about (and eat more of) for National Nutrition Month, and all year long.  This month, The USA Rice Federation challenged members of the Recipe ReDux to Think Rice - and show you how and why healthy cooks love to include rice in our meals.

So let’s have a pop quiz about rice!

True or False? A pound of rice delivers four times the food energy as the same serving of potatoes or pasta?

It’s true, and that’s why rice is the main food for half of the people in the world.   In fact, more than 3 Billion people worldwide depend on Rice as their staple diet

True or False? All rice is genetically modified.

Totally false. U.S. grown rice is GMO-free, as well as sustainable, safe, and locally-grown. Just look for the “Grown in the USA Rice” logo on packages of 100% domestically grown rice in grocery stores.

True or False? Rice is fattening.

False. Rice contains almost no fat, and it's cholesterol free, low in sodium and high in complex carbs and protein. It’s also a great option for anyone who eats a gluten-free diet.  Studies also show that rice eaters consume less sugar and saturated fat than people who do not eat rice.

True or False? There are 40,000 varieties of rice grown worldwide.

True! Amazing, isn’t it, especially since most of us are familiar with only white or brown rice. In fact, you can find U.S. grown rice in lots of varieties including the common white or nutty brown, as well as Arborio which is great for making risotto, wild or black japonica, which are lovely and chewy in a salad, jasmine or basmati both of which are beautifully fragrant and even red rice. With all of those options, the variations are endless!

True or False? Rice is cheap.

Hella yes! Rice is an affordable foundation of any meal, and averages less than $.25 per serving. Served as a side dish, salad ingredient, or part of a main course, rice is the perfect way to get lots of bang for your food budget.  So next time you're trying to think of what to eat - think rice!

I always have an assortment of rice varieties on hand, but one of my favorites is good old chewy, nutty brown rice. I love how it makes my frittata so much more of a complete meal - high fiber whole grains from the brown rice, lots of protein from the eggs, and let's not forget the flavorful veggies!

Rice Frittata with Caramelized Tomatoes and Asparagus|Craving Something Healthy

Make sure you caramelize the tomatoes for the most amazing flavor.  Let 'em get almost burnt on the bottom.  Trust me.  Smoky-sweet tomatoes + smoked Gouda = Crazy delicious.  Oh BTW - if you have leftovers, they're so perfect for breakfast or lunch.  Cold or room temperature.  YUM 🙂


Rice Frittata with Caramelized Tomatoes & Asparagus

Rice Frittata with Caramelized Tomatoes & Asparagus

An easy dinner with leftovers for breakfast
5 from 1 vote
Print Pin
Course: Breakfast, brunch, Main Course
Cuisine: American
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 4 servings
Calories: 327kcal


  • 1 pint cherry tomatoes
  • 1 tablespoon olive oil
  • 2 medium cloves garlic minced
  • 1 cup cooked brown rice
  • 6 large eggs
  • ½ cup shredded Smoked Gouda cheese divided
  • ½ teaspoon salt
  • teaspoon ground pepper
  • ¼ pound thin asparagus sliced into 1 ½-inch pieces


  • Preheat oven to 350 degrees.
  • Heat an oven-proof nonstick skillet pan on high heat, and add olive oil. Salute the tomatoes and garlic in olive oil until the tomatoes pop and soften and start to caramelize and turn brown/black in spots. Reduce heat to medium.
  • While tomatoes are cooking, mix together rice, eggs, ¼ cup cheese, salt and pepper.
  • Add asparagus to the tomatoes and garlic and toss to coat with oil.
  • Pour egg mixture over all. Top with additional ¼ cup shredded cheese.
  • Cook on medium heat for about 7 minutes, until eggs start to bubble and set.
  • Place pan in the oven for another 20 minutes or until puffed and the top is golden brown.
  • Serve hot or cold.


For the most savory flavor, cook your rice in low sodium vegetable stock rather than water.
If you don't have an ovenproof nonstick pan, transfer cooked tomatoes, garlic and asparagus to a greased baking pan, pour egg mixture over and add an additional 5-10 minutes in the oven.


Calories: 327kcal | Carbohydrates: 19g | Protein: 20g | Fat: 19g | Saturated Fat: 8g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 8g | Trans Fat: 0.03g | Cholesterol: 311mg | Sodium: 770mg | Potassium: 500mg | Fiber: 2g | Sugar: 4g | Vitamin A: 1363IU | Vitamin C: 29mg | Calcium: 277mg | Iron: 3mg
Did you make this recipe?Tag me @CravingSomethingHealthy!

How do you like to do rice?  Do you have a favorite variety?

Eat well!



    1. I think rice has gotten a bad rap but whole grain and brown rice is actually very healthy, and it definitely makes a frittata a complete meal! Thanks for visiting Donna!

  1. That looks delicious! I do not usually cook with rice and lately we have been eating less of it, but maybe we should start to add it back in. It seems to have a lot of benefits.

    1. Thanks so much Kim! I like to add whole grain rice to meatless dishes like this one, and salads too - makes them more of a meal. Thanks so much for stopping by!

  2. Frittatas are some of my favorite quick and easy meals to make, and this one looks delish! Would have never thought to add rice, but what a perfect way to make a one dish meal that's really a balanced plate! Love the T/F too!

    1. Why thanks so much Jessica! I love the rice in here too - almost makes it like a quiche crust, but healthier. Thanks for stopping by 🙂

  3. This looks so delicious- you had me at gouda! I also love your true/false section on rice. Pinning to make.

    1. Thanks for visiting Lauren! I love gouda but hardly ever think to cook with it, so it was time to try it with this recipe!

  4. Loved the true and false Q&A at the beginning! I'm Chinese and ate a lot of rice growing up. Rice porridge is still my go to meal when I'm feeling sick! I would've never thought to add rice to a frittata- love the creativity!

    1. Thanks so much Genevieve! Funny, I would never think of rice + porridge, but I did another rice breakfast recipe that will post later this week. Such a versatile grain!

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