Broccoli Frittata Recipe – Affordable Food Ideas
It’s a sunny Sunday morning. The kitchen is filled with the smell of sautéed garlic and fresh broccoli. You crack a few eggs, whisk them together, and the adventure begins. But this isn’t just any ordinary egg dish; we’re about to whip up a scrumptious broccoli frittata.
This recipe has a story. It’s inspired by family breakfast gatherings where delicious discussions flowed just as freely as the coffee. The frittata was always the star, effortlessly bringing everyone together around the table.
Whether you’re looking to impress your brunch guests or simply want to enjoy a healthy meal at home, this broccoli frittata is your answer. It’s simple to make, packed with flavor, and sneakily healthy.
What is Broccoli Frittata?
So, what exactly is a broccoli frittata? At its core, a frittata is an Italian egg dish similar to an omelet. However, unlike an omelet, a frittata is cooked slowly and left open-faced. You mix your ingredients right into the egg, allowing for a heartiness that an omelet just can’t achieve.
Broccoli frittata features nutrient-rich broccoli combined with eggs, cheese, and seasonings, baked to perfection. It’s a dish that makes you feel good, both in terms of taste and nutrition.
How Does It Taste?
Imagine cutting into a slice of a warm frittata. The vibrant green of the broccoli against the golden eggs creates a feast for the eyes. Each bite is a harmonious blend of earthy broccoli, salty Parmigiano-Reggiano, and hints of garlic and red pepper flakes. The texture is fluffy yet satisfying.
With every forkful, you get a delightful bite that’s balanced and flavorful. A squeeze of lemon juice at the end brightens everything up. It’s a taste that leaves you feeling nourished and satisfied.
Why You’ll Love This
There are several reasons this broccoli frittata will win your heart. First, it’s versatile. You can serve it for breakfast, lunch, or dinner. Second, it’s a fantastic way to sneak in veggies—perfect for picky eaters or busy families. Third, it’s quick to prepare. You can have this dish on your table in under 30 minutes, giving you more time to savor your meal and less time stressing in the kitchen.
Plus, leftovers taste just as good the next day and can be enjoyed cold or reheated. Now, that’s a win-win in my book!
Ingredients
Here’s what you’ll need to create this delightful dish:
- 8 large eggs
- 1/2 cup grated Parmigiano-Reggiano cheese (approximately 1 1/2 ounces)
- 2 tablespoons olive oil, divided
- 1 clove of garlic, thinly sliced
- 3 1/2 cups broccoli florets
- 1/4 teaspoon red pepper flakes
- Water (as needed)
- Kosher salt, plus extra for seasoning
- Freshly cracked black pepper, plus extra for seasoning
- 1/4 teaspoon onion powder (for added depth of flavor)
- 1 tablespoon lemon juice (for brightness)
Step-by-Step Directions
Step 1: Preheat the Oven
Preheat your oven to 375°F (190°C). This step is crucial because a hot oven helps your frittata cook evenly, giving it that lovely, fluffy texture.
Step 2: Sauté the Vegetables
In a large oven-safe skillet, heat 1 tablespoon of olive oil over medium heat. Add the sliced garlic, stirring it around to release its aroma. Remember, we want to soften the garlic but not burn it. After about a minute, add the broccoli florets. Cook for about 5-7 minutes until they’re tender, sprinkling in a little salt, freshly cracked black pepper, and red pepper flakes for a kick.
Step 3: Whisk the Eggs
While your veggies are cooking, crack the eggs into a large bowl. Whisk them vigorously until they’re well-blended. Add the onion powder, and an extra pinch of salt and pepper. Then fold in the grated Parmigiano-Reggiano cheese. The cheese adds flavor and a wonderful creaminess to your frittata.
Step 4: Pour the Egg Mixture
Once the broccoli is tender, pour the egg mixture over the veggies in the skillet. Don’t stir it; just let it settle on top. Lower the heat to medium-low and let it cook for 3-4 minutes until the edges start to set.
Step 5: Bake the Frittata
Transfer the skillet to the preheated oven. Bake for 15-20 minutes, or until the frittata is puffed and golden. A toothpick inserted in the center should come out clean, indicating it's fully cooked.
Step 6: Serve
Remove the skillet from the oven and allow the frittata to cool for a few minutes. Drizzle with lemon juice before slicing. Serve warm or at room temperature.
Tips on Making Broccoli Frittata
- Don’t Overcook: Keep an eye on the frittata while baking. Overcooking can lead to a dry texture.
- Use Fresh Veggies: Fresh broccoli makes all the difference in flavor. Frozen can work, but the texture may vary.
- Adjust Seasoning: Taste your egg mixture before baking. Feel free to adjust the seasonings to your liking.
- Opt for Extra Veggies: Supplement broccoli with other vegetables like bell peppers or spinach for added nutrition.
- Add Different Cheeses: Experiment with different types of cheese like feta or goat cheese to add uniqueness to your frittata.
Nutrition Information
Let’s break down the nutrition in each serving of this broccoli frittata. Each serving contains approximately:
- Calories: 190
- Protein: 14g
- Total Fat: 13g
- Saturated Fat: 4g
- Carbohydrates: 4g
- Fiber: 1g
- Sugars: 1g
- Sodium: 280mg
This frittata is not just a delightful dish; it’s packed with protein and nutrients. The broccoli adds fiber, vitamins C and K, and various antioxidants.
How Do You Store This Broccoli Frittata?
Broccoli frittata can be stored in the refrigerator in an airtight container. It will last for about 3-4 days. To reheat, pop it in the microwave for a minute or two until heated through. It can also be enjoyed cold, straight from the fridge, making it a convenient meal option anytime.
What Other Substitutes Can You Use in Broccoli Frittata?
If you're looking to mix things up, here are some substitutes you can try:
- Spinach: Swap broccoli for fresh spinach. This adds a mild flavor and loads of nutrients.
- Zucchini: Grated zucchini brings moisture and a delightful texture. Just be sure to squeeze out excess water before adding it to the egg mixture.
- Mushrooms: Sautéed mushrooms introduce an earthy flavor and can enhance the overall taste profile of your dish.
- Swiss Chard: This leafy green offers a bold flavor and pairs wonderfully with the cheese.
- Asparagus: Chop some asparagus for a springy vibe. It brings a unique crunch and subtle sweetness.
Conclusion
This broccoli frittata is more than just an egg dish; it’s a canvas for creativity and a testament to simple, wholesome cooking. With its flavorful ingredients and delightful texture, it's a dish that speaks to both nutrition and taste.
So, whether it’s a quiet dinner for one or a lively brunch with friends, this frittata is sure to impress. Dive in, and enjoy every delicious bite. Don’t forget to share your creations, because this frittata deserves to be celebrated!
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Before we dive into the delightful world of broccoli frittata, let’s chat about what pairs well with this dish. Think of pairing options as dance partners; they can elevate the experience to a whole new level.
A simple green salad drizzled with a light vinaigrette is a refreshing side. It complements the creamy texture of the frittata beautifully. A tangy tomato salsa can add zing and a splash of color, making every bite pop. If you're leaning towards comfort food, some crusty artisan bread works great. You can dip it in extra virgin olive oil or spread a bit of butter on it. And for the breakfast enthusiasts among us, some crispy bacon or breakfast sausage makes an excellent accompaniment.
For drinks, consider serving a zesty citrus-infused iced tea or a refreshing glass of sparkling water to cleanse the palate.
- 8 large eggs
- 1/2 cup grated Parmigiano-Reggiano cheese (approximately 1 1/2 ounces)
- 2 tablespoons olive oil, divided
- 1 clove of garlic, thinly sliced
- 3 1/2 cups broccoli florets
- 1/4 teaspoon red pepper flakes
- Water (as needed)
- Kosher salt, plus extra for seasoning
- Freshly cracked black pepper, plus extra for seasoning
- 1/4 teaspoon onion powder (for added depth of flavor)
- 1 tablespoon lemon juice (for brightness)
- Preheat your oven to 375°F (190°C). This step is crucial because a hot oven helps your frittata cook evenly, giving it that lovely, fluffy texture.
- In a large oven-safe skillet, heat 1 tablespoon of olive oil over medium heat. Add the sliced garlic, stirring it around to release its aroma. Remember, we want to soften the garlic but not burn it. After about a minute, add the broccoli florets. Cook for about 5-7 minutes until they’re tender, sprinkling in a little salt, freshly cracked black pepper, and red pepper flakes for a kick.
- While your veggies are cooking, crack the eggs into a large bowl. Whisk them vigorously until they’re well-blended. Add the onion powder, and an extra pinch of salt and pepper. Then fold in the grated Parmigiano-Reggiano cheese. The cheese adds flavor and a wonderful creaminess to your frittata.
- Once the broccoli is tender, pour the egg mixture over the veggies in the skillet. Don’t stir it; just let it settle on top. Lower the heat to medium-low and let it cook for 3-4 minutes until the edges start to set.
- Transfer the skillet to the preheated oven. Bake for 15-20 minutes, or until the frittata is puffed and golden. A toothpick inserted in the center should come out clean, indicating it's fully cooked.
- Remove the skillet from the oven and allow the frittata to cool for a few minutes. Drizzle with lemon juice before slicing. Serve warm or at room temperature.
Servings 6
- Amount Per Serving
- Calories 190kcal
- % Daily Value *
- Total Fat 13g20%
- Saturated Fat 4g20%
- Sodium 280mg12%
- Total Carbohydrate 4g2%
- Dietary Fiber 1g4%
- Sugars 1g
- Protein 14g29%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
- Don’t Overcook: Keep an eye on the frittata while baking. Overcooking can lead to a dry texture.
- Use Fresh Veggies: Fresh broccoli makes all the difference in flavor. Frozen can work, but the texture may vary.
- Adjust Seasoning: Taste your egg mixture before baking. Feel free to adjust the seasonings to your liking.
- Opt for Extra Veggies: Supplement broccoli with other vegetables like bell peppers or spinach for added nutrition.
- Add Different Cheeses: Experiment with different types of cheese like feta or goat cheese to add uniqueness to your frittata.
Hi Everyone! I’m April Cherry, a registered dietitian and the creator of Affordable Food Ideas. Growing up near Waltham, MA, I learned that flavorful, wholesome meals don’t need to be expensive, and that lesson has shaped my approach to cooking and nutrition. Through my blog, I share budget-friendly recipes and tips to help others eat well without breaking the bank, while still enjoying delicious, nutritious meals.