A fluffy, oven-baked egg dish filled with steamed broccoli and herbs. This frittata is packed with protein, fiber, and antioxidants—ideal for breakfast, lunch, or meal prep.
Preparation Time
- Prep time: 10 minutes
- Cooking time: 20 minutes
- Total time: 30 minutes
- Servings: 2–3
Ingredients
- 5 large eggs
- 1 cup broccoli florets (lightly steamed or blanched)
- 1/4 small onion, finely chopped
- 1/2 tablespoon extra virgin olive oil
- Salt and black pepper to taste
- Optional: 1 tablespoon chopped parsley or chives
- Optional: 1 tablespoon nutritional yeast or grated cheese (optional topping)
Instructions
- Preheat oven to 375°F (190°C). Lightly grease a small baking dish or oven-safe skillet.
- Heat olive oil in a skillet over medium heat. Sauté onions for 2–3 minutes until softened.
- Add broccoli and cook for another 2 minutes to remove excess moisture.
- In a bowl, beat the eggs. Add herbs, salt, and pepper.
- Combine sautéed vegetables with eggs and pour into the baking dish.
- Bake for 15–20 minutes, or until eggs are fully set and lightly golden. Let cool slightly before slicing.
Estimated Nutritional Value (Per Serving, 1/2 frittata)
| Nutrient | Approximate Value |
|---|---|
| Calories | ~180 kcal |
| Protein | ~14 g |
| Fat | ~12 g (mostly unsaturated) |
| Carbohydrates | ~4 g |
| Fiber | ~2 g |
| Folate | ~25% DV |
| Vitamin C | ~60% DV |
| Vitamin A | ~20% DV |
| Choline | ~250 mg (~45% DV) |
| Magnesium | ~10% DV |
| Calcium | ~8–10% DV |
Health Benefits
1. Supports metabolic health and satiety
Eggs deliver complete protein and choline, both crucial for muscle repair and energy metabolism.
Reference: Zeisel SH. (2004). Choline and human nutrition. Nutrition Reviews.
2. Boosts antioxidant defenses and detox pathways
Broccoli provides sulforaphane and vitamin C, which protect cells from oxidative stress and support detoxification.
Study: Fahey JW et al. (2015). Broccoli sprouts and detoxification enzymes. Pharmacological Research.
3. Supports bone and immune system health
Eggs and broccoli together offer vitamin K, calcium, and magnesium, essential for bone density and immune regulation.
Source: Weaver CM. (2014). Calcium and bone health. Current Osteoporosis Reports.
Tips for Best Results
- Steam broccoli briefly (3–4 minutes) to preserve nutrients and soften texture.
- Use a preheated oven to ensure even baking and fluffiness.
- Let it rest 5 minutes after baking before slicing—it helps structure.
- Add garlic or herbs for extra flavor without sodium.
- Refrigerate leftovers for up to 3 days; reheat gently.
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