Heat the oven to 350 degrees. Coat an 8×8 baking dish with cooking spray.
Heat the olive oil in a large saute pan over medium heat.
Add the onion and crushed red pepper flakes, to taste, to the skillet and cook until tender, about 2-3 minutes.
Add the asparagus and cook for 1 minute.
Add the tomatoes, and garlic, and cook for 1 minute, stirring constantly.
Add the spinach then immediately remove from heat.
Season with sea salt and freshly cracked pepper, to taste. Set aside to cool.
In a large bowl, whisk the eggs together with the milk; season with sea salt and freshly cracked pepper, to taste.
Stir in the cooled cooked vegetables, frozen potatoes, and most of the shredded cheese.
Pour the mixture into the prepared baking dish and top with the remaining cheese.
Place into the oven and bake for 40-45 minutes, or until the eggs are firm and the top is slightly golden brown.
Let stand for 10 minutes before cutting and serving.
Serve with sour cream and hot sauce on the side. Enjoy.