Broccoli Egg Frittata

A light, fluffy baked egg dish loaded with tender broccoli florets and a touch of cheese for a protein-packed, low-glycemic breakfast or brunch option that's simple to prepare.

Ingredients

  • 8 large eggs
  • 2 cups broccoli florets, chopped small
  • 1/2 cup low-fat cottage cheese
  • 1/4 cup grated low-fat cheddar cheese
  • 1 small onion, finely chopped
  • 1 clove garlic, minced
  • 1 tablespoon olive oil
  • Salt and black pepper to taste
  • Fresh herbs like parsley or dill (optional, 1 tablespoon chopped)

Instructions

  1. Preheat oven to 375°F (190°C). In a large oven-safe skillet, heat olive oil over medium heat. Add onion and garlic, sauté for 3-4 minutes until softened.
  2. Add broccoli florets to the skillet, cook for 4-5 minutes until bright green and slightly tender. Season with a pinch of salt and pepper.
  3. In a bowl, whisk eggs with cottage cheese, cheddar, and optional herbs until smooth. Pour the egg mixture over the broccoli in the skillet.
  4. Cook on stovetop for 2 minutes to set the edges, then transfer to the oven. Bake for 12-15 minutes until the frittata is puffed and just set in the center.
  5. Let cool for 5 minutes before slicing. Serve warm, portioned for two (about 4 slices each).

Notes

  • This recipe avoids heavy spices for a mild flavor; adjust salt and pepper to preference.
  • For an even lower fat version, substitute egg whites for 4 of the whole eggs.
  • Stores well in the fridge for up to 2 days; reheat gently.

Recipe Variations

  • Spinach Swap: Replace broccoli with 2 cups fresh spinach for a greener, iron-rich twist.
  • Pepper Addition: Add 1/2 cup diced bell peppers with the onion for subtle sweetness and color.
  • Herb Boost: Incorporate chopped fresh basil or thyme into the egg mixture for added aroma without heat.
  • Cheese-Free: Omit cheese and add more fresh herbs or a sprinkle of nutritional yeast for a dairy-free option.

Calories Estimate

Approximately 280 calories per serving (for two portions), focusing on eggs and veggies for steady energy release.

oneliner: fluffy broccoli egg frittata with onions and low-fat cheese in a skillet, golden baked top, green florets visible, simple breakfast dish