Broccoli, Cheddar & Spinach Frittata
When it comes to starting the day off with a wholesome, protein-packed meal, few dishes are as versatile and satisfying as a frittata. A frittata is essentially a crustless quiche, featuring eggs as its star ingredient, and it can be customized with almost any mix of vegetables, cheese, and meats. In this recipe, we’re focusing on a nutritious blend of broccoli, cheddar, and spinach, creating a frittata that’s rich in flavor, nutrients, and easy to prepare.
Why You’ll Love This Frittata
This Broccoli, Cheddar & Spinach Frittata is a wonderful way to sneak in some veggies first thing in the morning. It’s packed with:
- Protein from eggs and cheddar cheese, keeping you full and satisfied.
- Vitamins and minerals from broccoli and spinach, which are known to be rich in fiber, vitamin C, iron, and antioxidants.
- Healthy fats, especially when cooked with olive oil or butter, that help keep energy levels stable.
It’s also gluten-free, low-carb, and can easily be made vegetarian, making it perfect for a variety of diets.
Ingredients:
To prepare this delicious and nutritious frittata, you’ll need the following:
- 6 large eggs
- 1 cup broccoli florets, steamed or lightly sautéed
- 1 cup fresh spinach, chopped
- 1/2 cup shredded cheddar cheese
- 1/4 cup milk (optional, for creaminess)
- 1/2 small onion, finely chopped
- 2 cloves garlic, minced
- 2 tbsp olive oil or butter
- Salt and pepper to taste
- Red pepper flakes (optional, for a bit of spice)
Instructions:
- Preheat the Oven: Set your oven to 350°F (175°C). While it’s heating, prepare the vegetables and other ingredients.
- Cook the Vegetables: Heat olive oil or butter in a medium-sized, oven-safe skillet over medium heat. Add the chopped onions and sauté for about 3-4 minutes until they become translucent. Then, add the minced garlic and cook for another minute until fragrant.Add the steamed broccoli and spinach to the skillet and cook until the spinach wilts, about 2 minutes. Season the vegetables with a pinch of salt and pepper to enhance the flavors.
- Prepare the Egg Mixture: In a separate bowl, whisk together the eggs, milk (if using), and a pinch of salt and pepper. The milk will make the frittata a little fluffier and creamier. Stir in half of the shredded cheddar cheese into the egg mixture.
- Combine and Cook: Pour the egg mixture over the cooked vegetables in the skillet, ensuring the eggs are evenly distributed. Let the frittata cook on the stovetop for about 3-4 minutes without stirring, just until the edges begin to set.
- Add Cheese and Bake: Sprinkle the remaining cheddar cheese on top of the frittata. Transfer the skillet to the preheated oven and bake for 12-15 minutes or until the eggs are fully set and the cheese is melted and golden.
- Serve and Enjoy: Remove the frittata from the oven and let it cool for a few minutes before slicing it into wedges. Garnish with red pepper flakes for a bit of heat, or fresh herbs like parsley for added freshness.
Tips for the Perfect Frittata:
- Use an oven-safe skillet: Cast iron or stainless steel pans work best for transferring from stovetop to oven.
- Don’t overcook: Keep an eye on the frittata while it bakes; overcooking can make the eggs rubbery.
- Switch it up: This recipe is highly adaptable! Add mushrooms, bell peppers, or swap out cheddar for feta or goat cheese for a different flavor profile.
Health Benefits:
- Broccoli is a superfood known for its cancer-fighting properties and high levels of fiber, vitamins C and K, and iron.
- Spinach is rich in iron, folate, and antioxidants that support healthy skin and hair, and it promotes good digestion.
- Cheddar cheese provides calcium and protein, contributing to bone health and muscle repair.
- Eggs are a powerhouse of protein, healthy fats, and essential vitamins like B12, which help with energy production.
This Broccoli, Cheddar & Spinach Frittata is not just limited to breakfast. It makes a great lunch, light dinner, or even a snack! It’s an excellent way to pack in nutrients while enjoying a hearty, cheesy dish. Plus, it’s easy to store in the fridge for meal prep, making your weekday breakfasts a breeze.
Give this recipe a try, and it might just become your go-to dish for a healthy and delicious meal any time of the day!
Here’s a nutritional breakdown for a Broccoli, Cheddar & Spinach Frittata, based on the ingredients provided. These values are estimates and may vary slightly depending on the exact brands and quantities used.
Nutritional Information (Per Serving)
- Serving Size: 1/6 of the frittata (assuming 6 servings)
Nutrient | Amount per Serving |
---|---|
Calories | 190-200 kcal |
Protein | 10-12 g |
Total Fat | 14-15 g |
Saturated Fat | 6 g |
Carbohydrates | 4-5 g |
Dietary Fiber | 1-2 g |
Sugars | 1 g |
Cholesterol | 190-200 mg |
Sodium | 250-300 mg |
Calcium | 150-180 mg |
Iron | 1.5 mg |
Vitamin A | 1500-1600 IU |
Vitamin C | 20-25 mg |
Potassium | 200-250 mg |
Key Nutrients Breakdown:
- Calories: Mostly from eggs and cheddar cheese, providing energy to keep you full throughout the day.
- Protein: Eggs and cheese are rich sources of protein, helping with muscle repair and satiety.
- Fat: A healthy mix of fats from olive oil, cheese, and eggs, with a good portion coming from unsaturated fats.
- Carbohydrates: Low in carbs, making it a suitable dish for low-carb or keto diets.
- Fiber: Broccoli and spinach contribute to the fiber content, aiding digestion and promoting gut health.
- Calcium: From cheddar cheese, supporting bone strength.
- Iron: Found in spinach, contributing to oxygen transport in the blood.
- Vitamins A and C: Essential for immune function and skin health, primarily from the vegetables.
This frittata is a nutrient-dense option, perfect for a balanced breakfast or meal!
FAQ: Broccoli, Cheddar & Spinach Frittata
1. Can I make the frittata ahead of time?
Yes! You can prepare the frittata in advance and store it in the refrigerator for up to 3-4 days. Simply reheat it in the microwave or oven before serving.
2. Can I freeze the frittata?
Yes, frittatas freeze well. After baking, let the frittata cool completely, then cut it into portions and store in an airtight container or freezer-safe bag for up to 2 months. Reheat it directly from the freezer in a microwave or oven.
3. Can I use different vegetables?
Absolutely! This recipe is very flexible. You can substitute or add other vegetables like bell peppers, mushrooms, tomatoes, or zucchini. Just make sure to cook them beforehand to avoid excess moisture in the frittata.
4. Can I substitute cheddar cheese with another type of cheese?
Yes, feel free to use other cheeses such as feta, goat cheese, mozzarella, or even Parmesan. Each cheese will add its unique flavor to the frittata.
5. Is the frittata keto-friendly?
Yes, this frittata is low in carbohydrates and high in healthy fats and protein, making it suitable for a ketogenic diet.
6. Can I make it dairy-free?
You can substitute the cheddar cheese with a dairy-free cheese alternative, and use a non-dairy milk like almond or coconut milk (or skip the milk entirely) to make the frittata dairy-free.
7. Do I need to use an oven-safe skillet?
Yes, it’s important to use an oven-safe skillet, like cast iron or stainless steel, so you can transfer the frittata from the stovetop to the oven without any issues. If you don’t have one, you can cook the vegetables on the stovetop, then transfer everything to a baking dish to finish in the oven.
8. How can I prevent the frittata from sticking to the pan?
To prevent sticking, make sure to generously grease your skillet with oil or butter before adding the ingredients. Non-stick pans are also helpful, but they need to be oven-safe.
9. Can I make this frittata vegetarian or vegan?
This recipe is already vegetarian, but to make it vegan, you can use a plant-based egg substitute (such as JUST Egg) and dairy-free cheese. Be sure to sauté the vegetables in oil or a vegan butter alternative.
10. How do I know when the frittata is done?
The frittata is done when the eggs are fully set and the center is no longer jiggly. You can check by inserting a knife or toothpick in the center; if it comes out clean, the frittata is ready. The top should also be golden and slightly puffed.
11. What can I serve with the frittata?
The frittata pairs well with a light side salad, roasted potatoes, or toast. It can also be served with fresh fruit for a complete breakfast.
12. Is this frittata gluten-free?
Yes, this frittata is naturally gluten-free as it contains no wheat or gluten-containing ingredients.
This versatile dish is easy to adjust based on your preferences and dietary needs!