Broccoli frittata

Discover a delicious and nutritious Broccoli Frittata recipe made with sweet potatoes, eggs, garlic, red pepper, milk, and Parmesan cheese. Perfect for a hearty breakfast or a light lunch, this frittata is easy to prepare and bursting with flavor. Add a side of fresh arugula dressed with a hint of vinegar for a complete and balanced meal.

  • 06 Jun 2025
  • Cook time 15 min
  • Prep time 20 min
  • 2 Servings
  • 11 Ingredients

Broccoli frittata

This delicious broccoli frittata is a nutritious and easy-to-make dish that's perfect for breakfast, brunch, or even a light dinner. Packed with protein from the eggs and cheese, and loaded with veggies like sweet potatoes, broccoli, and red peppers, this frittata is both healthy and satisfying.

Ingredients:

1.50 sweet potatos
300g
8 oz broccoli
230g
1 short spray cooking spray oil
0.30g
6 eggs
300g
2 garlic cloves
6g
1/4 cup red pepper
36g
1/4 cup milk (1% fat)
60g
1/3 cup grated parmesan cheese
27g
salt & pepper to taste
3 cups arugula
60g
1 tsp vinegar
5g

Instructions:

1. Prepare the Sweet Potatoes:
- Peel and dice the sweet potatoes into small cubes.
- Bring a pot of water to a boil and add the sweet potato cubes. Boil for about 5-7 minutes until they are tender but still firm. Drain and set aside.
2. Prepare the Broccoli:
- Cut the broccoli into small florets.
- Steam or boil the broccoli florets until they are tender but still bright green, about 3-5 minutes. Drain and set aside.
3. Cook the Vegetables:
- In a large ovenproof skillet, apply a short spray of cooking oil and heat over medium heat.
- Add minced garlic and diced red pepper to the skillet. Sauté for about 2-3 minutes until they are softened.
- Add the boiled sweet potatoes and steamed broccoli to the skillet. Stir to combine the vegetables evenly.
4. Prepare the Egg Mixture:
- In a large bowl, whisk together the eggs, milk, salt, and pepper.
- Pour the egg mixture over the vegetables in the skillet, making sure it covers everything evenly.
5. Add Parmesan Cheese:
- Sprinkle the grated Parmesan cheese evenly over the top of the eggs and vegetables.
6. Cook the Frittata:
- Cook the mixture on the stovetop over medium heat for about 5-7 minutes, or until the edges start to set.
7. Bake the Frittata:
- Transfer the ovenproof skillet to the preheated oven.
- Bake for 10-15 minutes, or until the frittata is fully set and golden brown on top.
8. Prepare the Arugula Salad:
- In a bowl, toss the arugula with vinegar and a pinch of salt and pepper.
9. Serve:
- Once the frittata is done, remove it from the oven and let it cool for a few minutes before slicing.
- Serve the frittata warm, alongside the fresh arugula salad.

Tips:

- Pre-cook the vegetables: To ensure that all the veggies are tender and fully cooked, lightly steam or sauté them before adding to the egg mixture.

- Use a non-stick skillet: This will make it easier to slide the frittata out of the pan and prevent any sticking.

- Cook on low heat: Cooking the frittata on a lower heat setting will help in achieving a creamy texture without burning the bottom.

- Rest before slicing: Let the frittata rest for a few minutes after cooking to allow it to set properly. This will make slicing and serving easier.

Enjoy this flavorful broccoli frittata as a complete and balanced meal that’s not only delicious but also nutritious. Serve it fresh out of the oven with a side of arugula salad dressed with a simple vinegar dressing for a delightful meal. Bon appétit!

Nutrition Facts
Serving Size510 grams
Energy
Calories 470kcal24%
Protein
Protein 30g20%
Carbohydrates
Carbohydrates 45g13%
Fiber 8g22%
Sugar 11g11%
Fat
Fat 20g23%
Saturated 7g24%
Cholesterol 630mg-
Vitamins
Vitamin A 1460ug162%
Choline 560mg101%
Vitamin B1 0.37mg31%
Vitamin B2 0.98mg76%
Vitamin B3 1.90mg12%
Vitamin B6 0.77mg45%
Vitamin B9 240ug59%
Vitamin B12 1.89ug79%
Vitamin C 140mg151%
Vitamin E 2.64mg18%
Vitamin K 150ug127%
Minerals
Calcium, Ca 380mg29%
Copper, Cu 0.33mg37%
Iron, Fe 4.84mg44%
Magnesium, Mg 100mg25%
Phosphorus, P 560mg45%
Potassium, K 1280mg38%
Selenium, Se 54ug100%
Sodium, Na 570mg38%
Zinc, Zn 3.71mg34%
Water
Water 410g-
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

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