Broccoli and Cheddar Frittata

Vegetarian
Gluten Free
Health score
10%
Broccoli and Cheddar Frittata
25 min.
4
250kcal

Suggestions

Start the day with a delicious and nutritious Broccoli and Cheddar Frittata, a versatile meal that works wonders for breakfast, brunch, lunch, or even a light dinner. This vegetarian and gluten-free recipe is not only simple and quick to prepare, taking only 25 minutes from start to finish, but it also serves four, making it perfect for family meals or sharing with friends. Each serving contains just 250 calories, ensuring you can enjoy a hearty and flavorful dish without the guilt.

The star of this recipe is the combination of broccoli and cheddar cheese, a match made in heaven that offers a delightful balance of textures and flavors. The broccoli adds a satisfying crunch and a boost of vitamins and minerals, while the cheddar provides a rich, savory taste that binds the dish together. The base of the frittata is a whisked mixture of eggs and water, which not only adds moisture but also ensures a tender and fluffy result.

Preparation is a breeze, requiring only a few basic steps. Start by sautéing sliced red onion in olive oil until it softens, then add the chopped broccoli and season with salt and freshly ground black pepper. Pour the egg mixture over the vegetables, allowing the edges to set before sprinkling the dish with shredded extra-sharp cheddar. A quick trip under the broiler to achieve a golden-brown finish completes this delightful dish.

Whether you're looking for a new breakfast idea, a brunch dish to impress, or a simple lunch that's both satisfying and nutritious, the Broccoli and Cheddar Frittata is sure to become a staple in your recipe collection. Serve it with a side of fresh fruit or a crisp salad for a meal that's as beautiful as it is delicious.

Ingredients

  • servings pepper black freshly ground
  • cups broccoli cooked chopped
  • large eggs 
  • teaspoons olive oil 
  • cup onion red sliced
  • 0.3 teaspoon salt 
  • ounces cheddar cheese shredded extra-sharp
  • tablespoons water 

Equipment

  • bowl
  • frying pan
  • whisk
  • broiler

Directions

  1. Watch how to make this recipe.
  2. Separate 4 of the eggs, putting the whites into a medium sized bowl and discarding the yolks (or saving them for another purpose).
  3. Add the remaining 4 whole eggs and 2 tablespoons of water to the whites and whisk well.
  4. In a medium ovenproof nonstick skillet heat the oil over a medium flame.
  5. Add the onion and cook until it begins to soften, about 5 minutes.
  6. Add the broccoli and cook for another 2 minutes. Season with salt and a few turns of pepper.
  7. Pour the egg mixture over the vegetables in the skillet covering them evenly. Reduce the heat to medium-low, cover, and let cook until the egg mixture has set around the edges but is somewhat liquid in the middle, about 8 minutes.
  8. Sprinkle with the cheese.
  9. Meanwhile, preheat the broiler.
  10. Place the skillet under the broiler about 2 inches from the heat until the surface is set and golden brown, 1 to 2 minutes. Be careful not to overcook or the egg mixture will become tough.
  11. Cut the frittata into 8 wedges and serve.

Nutrition Facts

Calories250kcal
Protein28.11%
Fat59.45%
Carbs12.44%

Properties

Glycemic Index
29.5
Glycemic Load
1.5
Inflammation Score
-7
Nutrition Score
18.378260964933%

Flavonoids

Apigenin
0.01mg
Luteolin
0.36mg
Isorhamnetin
2mg
Kaempferol
3.71mg
Myricetin
0.04mg
Quercetin
9.55mg

Nutrients percent of daily need

Calories:249.72kcal
12.49%
Fat:16.54g
25.44%
Saturated Fat:6.2g
38.72%
Carbohydrates:7.79g
2.6%
Net Carbohydrates:5.94g
2.16%
Sugar:2.86g
3.18%
Cholesterol:386.17mg
128.72%
Sodium:396.6mg
17.24%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:17.59g
35.19%
Selenium:36.02µg
51.45%
Vitamin C:42.21mg
51.16%
Vitamin K:47.05µg
44.81%
Vitamin B2:0.58mg
34.23%
Phosphorus:303.72mg
30.37%
Folate:85.31µg
21.33%
Vitamin A:957.5IU
19.15%
Vitamin B5:1.89mg
18.94%
Calcium:186.87mg
18.69%
Vitamin B12:1.04µg
17.34%
Vitamin B6:0.31mg
15.25%
Vitamin D:2.09µg
13.9%
Zinc:2.06mg
13.74%
Iron:2.2mg
12.22%
Vitamin E:1.8mg
11.98%
Potassium:347.73mg
9.94%
Manganese:0.19mg
9.33%
Fiber:1.85g
7.4%
Magnesium:29.32mg
7.33%
Vitamin B1:0.09mg
6.26%
Copper:0.12mg
5.82%
Vitamin B3:0.41mg
2.06%