Top Health Benefits of Broccoli Frittata You Need to Know

This broccoli and tomato frittata is not only delicious but also packed with essential nutrients that contribute to a balanced and healthy diet. The eggs provide a high-quality source of protein, which is vital for muscle repair, immune function, and overall growth. Additionally, eggs are rich in vitamins like B12, D, and A, which support energy metabolism, bone health, and vision. The inclusion of broccoli offers a generous amount of fiber, vitamins C and K, and antioxidants, which help in reducing inflammation and supporting the immune system. Tomatoes are a great source of lycopene, an antioxidant known for its cancer-fighting properties, and they also contribute to heart health by lowering cholesterol levels. With a generous sprinkle of parmesan or mozzarella, this dish adds a dose of calcium, which is essential for strong bones and teeth. Overall, this frittata is a protein-packed, nutrient-dense meal, making it perfect for those seeking a low-calorie, high-protein dish that provides essential vitamins, minerals, and antioxidants.

Ingredients :

Chicken Egg : 6 Piece

Cow Milk : 4 Tablespoon

Fresh Cream-

Salt : as needed

black pepper : to taste

Olive Oil : 2 Tablespoon

Broccoli : 1 Cup

cherry / Tomato : 10 Piece

Parmesan : 100 g

Mozzarella-

Parsley : to taste

Garlic Powder : to taste

A tasty, healthy, and protein-packed frittata – a perfect combination of fresh ingredients and Italian flavors!

Recipe :

For 4 servings

Step 1: Prepare the Ingredients

Cut the broccoli into small florets.
Halve the cherry tomatoes.
Chop the parsley or basil.
Crack the eggs into a bowl, then add the milk, salt, pepper, and garlic powder (optional). Whisk well.

Step 2: Sauté the Broccoli

Heat a non-stick pan over medium heat and add the olive oil or butter.
Sauté the broccoli florets for 3-4 minutes until they begin to soften.

Step 3: Add the Egg Mixture

Pour the egg mixture over the sautéed broccoli.
Immediately scatter the halved tomatoes and grated cheese on top.

Step 4: Cook the Frittata

Reduce the heat to low and cook the frittata until the edges start to set, about 5 minutes.

Step 5: Bake in the Oven (Optional but Recommended)

If you have an oven, preheat it to 180°C (356°F) and place the pan inside for 10 minutes to achieve a golden top.
If you don't have an oven, simply cover the pan and allow the eggs to cook fully on the stove.

Step 6: Serve

Once the frittata is cooked, remove it from the pan and transfer it to a plate.
Garnish with fresh parsley or basil.

Enjoy your delicious and healthy frittata!

Tips and Tricks for Making the Perfect Broccoli Frittata

When preparing this frittata, there are a few key considerations to ensure the best results. First, make sure the broccoli florets are cut into small, bite-sized pieces to ensure they cook evenly. If you're using frozen broccoli, be sure to thaw and drain it properly to avoid excess moisture in the dish. When sautéing the broccoli, aim for a light golden color to bring out its natural sweetness, but avoid overcooking it, as it can become mushy. The eggs should be beaten thoroughly with salt, pepper, and any optional spices like garlic powder to ensure an even mixture. If you prefer a fluffier texture, you can add a small amount of cream or milk to the eggs. When adding cheese, consider grating it finely to help it melt evenly into the frittata. Lastly, for those who don’t have an oven, you can simply cover the pan and let the frittata cook on low heat until the eggs are fully set, but placing it in the oven helps create a golden, slightly crispy top, which adds flavor and texture.

Nutritional Information and Diet Compatibility of Broccoli Frittata

This frittata is well-suited for vegetarian diets, as it contains no meat or animal by-products besides eggs and cheese. It's also gluten-free, making it a great option for those with celiac disease or gluten sensitivities. The high protein content from the eggs and cheese makes it an excellent choice for those following a high-protein diet, such as bodybuilders or individuals looking to maintain muscle mass. However, it may not be suitable for those on a ketogenic or low-carb diet because of the natural carbohydrates in vegetables like broccoli and tomatoes, which may exceed the carb limits in some ketogenic meal plans. Likewise, it is not appropriate for a vegan diet due to the inclusion of eggs and dairy. People on a paleo diet may also find this dish incompatible because of the dairy, which is not part of the paleo food philosophy. While the frittata is low in calories and suitable for weight loss, those on fasting diets should avoid it during their fasting window, as it contains significant calories.