Broccoli cheddar frittata
Baked eggs with broccoli and cheddar, cut into four portions for the week.
- Hands-on
- 16 min
- Total time
51 min, show breakdown
- Prep 10 min
- Cook 35 min
- Clean up 6 min
- Pans
- 2
- Ingredients
- 6
- Cost/serving
- $1.59
Per serving
- Calories
- 323
- Protein
- 23 g
- Fiber
- 1.5 g
- Net carbs
- 4.8 g
- Fat
- 23 g
High in (% Daily Value per serving): Selenium 84%, Vitamin B12 59%, Riboflavin (B2) 57%, Vitamin C 46%, Vitamin K 41%, Vitamin A 31%, Folate 24%, Zinc 24%, Calcium 20%
Whole recipe (): . Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.
Everything else is scaled from this.
Nutrition per serving is the whole batch divided by this.
Already vegetarian, gluten-free, nut-free, soy-free.
Ingredients for 4
Tap an ingredient for other units and forms.
You changed this recipe. Nutrition and cost include your changes. This combination hasn't been tested.
10 large eggs (500 g)
Same amount as: about 11 medium, about 8 jumbo.
2 cups broccoli (182 g), small florets
Same amount as: 480 mL, about ½ crown.
- ½ medium onion (55 g)
¾ cup cheddar, grated (85 g), grated
Same amount as: 180 mL.
¼ cup milk, 2% (61 g)
Same amount as: 60 mL.
1 tbsp olive oil (14 g), plus a little to grease the dish
Same amount as: 15 mL.
- salt, to taste
- black pepper, to taste
Use the menu next to each ingredient to skip it, halve it or add more. Nutrition updates as you go. The main ingredient changes with servings instead.
Amount for everything you're cooking. Missing an ingredient? Ask for it.
Healthier swaps
Optional. Nutrition and cost update as you choose; the recipe was written with the original.
Optional
Adds about 0 kcal per serving.
Quantities are for 4 servings. Fits a 20 × 20 cm (8 × 8 in) dish. Keeps 4 days in the fridge. Reheat a piece for 60 seconds in the microwave.
Nutrition Facts
4 servings per recipe
Serving size 1 plate (225 g raw)
| Nutrient | Per serving | % DV* | Whole recipe |
|---|---|---|---|
| Calories | 323 | ||
| Total fat | 23 g | 29% | |
| Saturated fat | 8.6 g | 43% | |
| Cholesterol | 487 mg | 162% | |
| Sodium | 493 mg | 21% | |
| Total carbohydrate | 6.3 g | 2% | |
| Dietary fiber | 1.5 g | 5% | |
| Total sugars | 2.6 g | ||
| Net carbs† | 4.8 g | ||
| Protein | 23 g | 46% | |
| Vitamin D | 2.8 mcg | 14% | |
| Calcium | 264 mg | 20% | |
| Iron | 2.6 mg | 15% | |
| Potassium | 377 mg | 8% | |
| Vitamin A | 279 mcg | 31% | |
| Vitamin C | 42 mg | 46% | |
| Vitamin E | 2.3 mg | 15% | |
| Vitamin K | 50 mcg | 41% | |
| Thiamin (B1) | 0.1 mg | 8% | |
| Riboflavin (B2) | 0.75 mg | 57% | |
| Niacin (B3) | 0.43 mg | 3% | |
| Vitamin B6 | 0.33 mg | 19% | |
| Folate | 97 mcg | 24% | |
| Vitamin B12 | 1.4 mcg | 59% | |
| Magnesium | 34 mg | 8% | |
| Zinc | 2.7 mg | 24% | |
| Selenium | 46 mcg | 84% |
Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.
* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.
Steps
Heat the oven to 190 °C / 375 °F. Grease the baking dish with a little oil.
Cut the broccoli into florets about 2 cm (¾ in) wide. Dice the onion.
Heat the oil in the pan on medium. Cook the broccoli and onion with a pinch of salt for 5 minutes, stirring now and then.
Done looks like: Onion soft and see-through. Broccoli bright green, still a little firm. In a large bowl, beat the eggs, milk, the rest of the salt and the pepper.
Spread the vegetables in the dish. Scatter over the cheese. Pour the eggs over the top.
Bake 25–30 minutes.
Done looks like: Puffed and golden at the edges. The middle does not wobble, and a knife pushed in comes out clean. Cool 5 minutes, then cut into 4 pieces.
Equipment
Non-stick frying pan, 26 cm (10 in) $20–45
What to look for
- Flat, heavy base that does not wobble on the stove
- Oven-safe handle is a bonus, not required
- Works on your stove type (induction needs a magnetic base)
Skip: Sets of 10 pieces. You will use two of them.
Baking dish, about 20 × 20 cm (8 × 8 in) $10–25
What to look for
- Glass or ceramic, oven-safe
- Fits your oven with room around it
Skip: Non-stick coated metal dishes; glass lasts longer.
Silicone spatula $5–12
What to look for
- One-piece (no seam where the head meets the handle)
- Stiff enough to scrape, safe on non-stick
Skip: Wooden spatulas for non-stick pans; they work but do not scrape as cleanly.
Chef's knife, 20 cm (8 in) $15–50
What to look for
- Comfortable handle that does not slip when wet
- Blade you can sharpen, or a cheap one you replace every few years
Skip: Knife blocks with 12 knives. A chef's knife and a small paring knife cover almost everything.
Cutting board $10–30
What to look for
- At least 30 × 40 cm (12 × 16 in), so food stays on it
- Wood or plastic; plastic goes in the dishwasher
Skip: Glass or stone boards. They dull knives fast.
What goes wrong
| What | Cause | Fix |
|---|---|---|
| Wet, spongy middle | Taken out too early, or the broccoli went in raw and released water. | Bake 5 minutes more. Always cook the broccoli in the pan first. |
| Stuck to the dish | Dish not greased. | Grease the whole dish, including the corners. Run a knife around the edge before cutting. |
Versions
| Version | Changes | Per serving |
|---|---|---|
| Original | As written. Hands-on 16 min, total 51 min. | 323 kcal 23 g protein 1.5 g fiber 4.8 g net carbs 23 g fat |
| Dairy-free | Almond milk instead of milk, no cheddar, add nutritional yeast. Hands-on 16 min, total 51 min. | 241 kcal 19 g protein 2 g fiber 4.2 g net carbs 16 g fat |
Notes
Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.
Pregnancy: Bake until the middle is firm and a knife comes out clean.