30-Minute Nutritious Broccoli Cheese Frittata
This simple one-pan frittata features nutritious broccoli and two types of cheeses: cheddar and gruyere. Start by cooking it on the stovetop and finishing it in the oven to yield a fluffy vegetable frittata that’s perfect for breakfast, lunch, or dinner!
As a Registered Dietitian, one of my favorite ways to use up a bunch of vegetables in the fridge is to make a vegetable frittata. They’re easy to prepare and are a great option for breakfast, lunch, or dinner. I’ve got plenty of frittata recipes on the blog, including my asparagus and leek frittata, smoked salmon frittata, vegetable egg white frittata, spinach potato frittata, and even mini frittatas in a muffin tin!
This easy broccoli and cheese frittata is a one-pan cast iron skillet frittata that takes just about 30 minutes to prepare. It’s packed with fiber-filled broccoli and protein-rich eggs (yes, eggs are good for you) – this fiber + protein combination will keep you full for hours! It’s made in a 12-inch cast iron skillet, which yields 8 servings.
Ingredients in broccoli cheese frittata
Here is everything you need to make this frittata:
- Large eggs
- Broccoli
- White onion
- Scallions
- Plain Greek yogurt
- Cheddar cheese
- Gruyere cheese
- Olive oil
- Salt and pepper
Ingredient substitution suggestions
- Swap out the cheddar or gruyere for a different cheese, such as mozzarella or feta.
- Use an equal amount of milk or regular yogurt instead of Greek yogurt.
- Add a big handful of greens like spinach to pack in even more vegetables.
- If you don’t have scallions, you can use chives or shallot instead.
Kitchen tools needed
To make this frittata, you will need a 12-inch cast iron skillet, a medium to large mixing bowl, and a whisk.
12 Inch Cast Iron Skillet
The Lodge Cast Iron Skillet is made for decades of cooking and comes seasoned for an easy-release finish that improves with use.
How do you make a frittata?
This frittata starts on the stovetop, and then is transferred to the oven to finish cooking. Here’s how it’s done:
- Preheat the oven to 350 degrees F.
- Whisk together the eggs, Greek yogurt, salt, and pepper in a mixing bowl until smooth. Stir in the shredded cheeses. Set aside.
- Cook the onion, scallions, and broccoli seasoned with salt and pepper in the cast iron skillet in olive oil. Cook them for about five minutes so the broccoli is still a little bit firm.
- Reduce the skillet heat to low-medium. Use a mixing spoon to spread the vegetables out into an even layer in the skillet.
- Pour the egg mixture over the vegetables and give everything a quick gentle stir.
- Cook frittata on the stove top for about 3 minutes on low-medium heat, until the edges just begin to set.
- Transfer the frittata to the oven using oven mitts. Continue to cook for 10-15 minutes, until the center is just set and still has a slight jiggle.
How to make a frittata fluffy
Here are a few tips to ensure your frittata comes out fluffy and not dense and chewy.
- Use a little bit of dairy. I like to use nutritious Greek yogurt to add a boost of extra protein and calcium to the recipe, and you can also use milk or regular yogurt.
- Cook on low-medium heat on the stovetop. This prevents the edges and bottom from getting too tough or burning.
- Don’t overcook frittata in the oven. The center should be a little jiggy but bounce back to the touch. You can insert a toothpick into the center to check for doneness – if it comes out clean, it’s done! If there is raw egg on it, return to the oven for another 3-5 minutes.
Can I prepare frittatas in advance?
Yes, frittatas can be prepared ahead of time, making them a great option for meal prep. Just cover the cooked frittata with plastic wrap and store it in the fridge for 3-5 days.
You can reheat the whole frittata in the oven set to 300 degrees. Heat it for 15-20 minutes, or until it is heated through. Or, you can heat individual portions in the microwave for about 45 seconds.
What to serve with frittata
Pair a frittata with a complex carbohydrate and non-starchy veggies for a filling well-balanced meal. The combination of fiber, protein, and healthy fats will keep you feeling full and help stabilize blood sugar levels.
- Some complex carbohydrate dishes include oven roasted mini potatoes, air fryer fingerling potatoes, quinoa, farro, whole grain toast, or sweet potatoes.
- Non-starchy veggie dishes could be a simple salad, or a roasted vegetable such as cauliflower, carrots, or Brussels sprouts.
Nutrition & health benefits of broccoli
Broccoli is a nutritious cruciferous vegetable to include in your diet. One cup of broccoli provides 90 percent of your daily Vitamin C needs! In addition, a one cup serving also has:
- 2.4 grams of dietary fiber (9 percent of your daily needs)
- 2.6 grams of plant-based protein
- 0.521 mg pantothenic acid (10 percent of your daily needs)
- 57.33 mcg folate (14 percent of your daily needs)
- 92.5 mcg Vitamin K (77 percent of your daily needs)
Cruciferous vegetables like broccoli also have beneficial plant compounds called sulforaphane, an antioxidant that keeps our cells healthy and may fight against certain diseases.
Nutrition & health benefits of eggs
Eggs are a nutritious food packed with protein! Because of their protein content, eggs are an excellent food to enjoy regularly, especially if you follow a plant-based diet. One large egg provides:
- 6 grams of protein
- 10 percent of your daily Vitamin B-12 (cobalamin) needs
- 22 percent of your daily selenium needs
Eggs are also rich in the nutrient choline. This essential nutrient needed to form cell membranes. Choline is important for memory, muscle control, and mood.
Note that most of the nutrients in eggs are in the yolk. While egg yolks do have cholesterol, research shows that eating eggs does not have a negative impact on your cholesterol levels or heart disease risk for most people.
Let me know if you love this post by leaving a comment or star rating below, and check out Instagram and Pinterest for more healthy lifestyle inspiration. Thanks for stopping by!
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30-Minute Nutritious Broccoli Cheese Frittata
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Yield: serves 8
- Category: Breakfast
- Diet: Vegetarian
Description
This simple one-pan frittata features nutritious broccoli and two types of cheeses: cheddar and gruyere. Start by cooking it on the stovetop and finishing it in the oven to yield a fluffy vegetable frittata that’s perfect for breakfast, lunch, or dinner!
Ingredients
- 2 tbsp olive oil
- 1 cup white onion, diced
- 2 scallions, sliced
- 4 cups broccoli, cut into bite size florets
- 12 large eggs
- 1/2 cup plain low-fat Greek yogurt
- 1 cup cheddar cheese, shredded
- 1 cup gruyere cheese, shredded
- Salt
- Pepper
Instructions
- Preheat oven to 350 degrees.
- Crack the eggs into a mixing bowl. Add the Greek yogurt and a generous shake of salt and pepper.
- Whisk this all together until cohesive. It’s OK if there are a few small lumps of yogurt remaining. Set aside.
- In a 12-inch cast iron skillet, heat the olive oil over medium heat. Add the white onion and stir, cooking for 1-2 minutes until they are translucent.
- Add the scallions and broccoli to the skillet. Season with salt and pepper to taste. Stir everything up and continue to cook for 5-7 minutes, until the broccoli is bright green but still a bit firm.
- Spread the vegetables around into an even layer in the skillet.
- Reduce heat to low.
- Pour the whisked eggs into the skillet. Give everything a gentle stir to evenly distribute the eggs.
- Cook frittata on the stovetop on low heat for 2-3 minutes, until the edges just begin to set.
- Using oven mitts, transfer the skillet to the oven.
- Cook in the oven for 10-15 minutes, until the center is just set. It will still be slightly jiggly, but bounce back to the touch.
- Let the frittata cool for 5 minutes before slicing into 8 pieces.
Notes
Can I prepare frittatas in advance?
Yes, frittatas can be prepared ahead of time, making them a great option for meal prep. Just cover the cooked frittata with plastic wrap and store it in the fridge for 3-5 days.
You can reheat the whole frittata in the oven set to 300 degrees. Heat it for 15-20 minutes, or until it is heated through. Or, you can heat individual portions in the microwave for about 45 seconds.
Keywords: broccoli frittata, broccoli cheese frittata, cast iron skillet frittata
