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1. Preheat oven to 325u00b0F. Coat a 9x9 glass or ceramic baking dish with cooking spray. Sprinkle with breadcrumbs, tapping out the excess.
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2. Rinse and drain asparagus. Snap off the tough ends, then slice off the top 2 inches of the tips and reserve. Cut the stalks into 1/2-inch pieces.
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3. Slice the potatoes (medium thickness). Cut the slices into quarters, par boil for 5 minutes to partially cook, then drain. Chop the garlic and the onion.
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4. Heat oil in a large nonstick skillet over medium heat. Add garlic and onion. Cook, stirring, until softened, 3-5 minutes.
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5. Add asparagus stalks (not the tips - save those) to the skillet. Cook, stirring, until the asparagus is tender, about 5 more minutes. Add the potatoes to the other vegetables in the skillet. Season the mixture with more salt and pepper, cook for another 2 minutes. Pull the vegetable mixture off the heat for several minutes to cool down. Then arrange the vegetables in an even layer in the bottom of the prepared baking dish.
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6. Whisk eggs and egg whites in a large bowl. Add the cheeses and the remaining salt and pepper, mixing well. Pour the egg mixture over the vegetables, gently shaking the pan to distribute. Scatter the reserved asparagus tips over the top.
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7. Bake the frittata until a knife inserted into the center comes out clean, about 35-40 minutes. Let stand for 5 minutes before slicing into squares and serving.
