Introduction Broccolini Frittata
What if your next brunch could be both indulgent and exceptionally nutritious, without spending hours in the kitchen? The "Broccolini Frittata" might just be the answer to that culinary conundrum. According to Google Trends, searches for "healthy brunch recipes" have surged over 35% in the past year, signaling a growing appetite for dishes that are both wholesome and satisfying. This easy Broccolini Frittata recipe checks all the boxes: it's quick, packed with nutrients, visually stunning, and absolutely delicious. Whether you're meal-prepping for the week or hosting a Sunday brunch, this recipe is your go-to solution for a balanced and flavorful meal.
Ingredients List Broccolini Frittata
Here’s everything you need to craft your perfect Broccolini Frittata. Each ingredient is selected to complement the broccolini’s mild, peppery flavor, creating a savory harmony with every bite:
- 6 large eggs – Preferably organic for richer yolks.
- 1 bunch broccolini (about 6 oz) – Trimmed and chopped.
- 1 small red onion – Thinly sliced.
- 1/2 cup cherry tomatoes – Halved, for a juicy burst of sweetness.
- 1/3 cup crumbled feta cheese – Can substitute with goat cheese or dairy-free feta.
- 2 tbsp olive oil – For sautéing and greasing.
- 1/4 cup milk or plant-based alternative – Almond milk or oat milk works well.
- 1/2 tsp sea salt
- 1/4 tsp freshly ground black pepper
- 1/4 tsp garlic powder – Optional, but adds depth.
- Fresh herbs (like parsley or chives) – For garnish.
Substitution Tips:
- For a dairy-free version, use plant-based cheese and non-dairy milk.
- To add protein, include diced cooked chicken or turkey.
- Want a spicier kick? Add a pinch of red pepper flakes.
Timing
Time is often the deciding factor for home cooks. This recipe respects that:
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
That’s 20% quicker than the average frittata recipe, which typically takes 40–45 minutes. It’s a time-saver without cutting corners on taste.
Step-by-Step Instructions
Step 1: Preheat and Prep
Preheat your oven to 375°F (190°C). Lightly oil a 9-inch oven-safe skillet or baking dish. Meanwhile, chop your broccolini and slice the red onion.
Step 2: Sauté the Veggies
In a skillet over medium heat, add olive oil and cook the onions for about 3 minutes until translucent. Toss in the broccolini and a pinch of salt, cooking for an additional 4–5 minutes until tender but still vibrant green.
Pro Tip: Don’t overcook the broccolini. You want it slightly crunchy to retain nutrients and texture.
Step 3: Whisk the Eggs
In a large mixing bowl, crack the eggs and whisk with milk, garlic powder, salt, and pepper until frothy. This ensures a light and airy frittata.
Step 4: Assemble
Distribute the sautéed vegetables evenly in the skillet. Pour the egg mixture over the top. Add cherry tomatoes and sprinkle feta cheese evenly across the surface.
Step 5: Bake to Perfection
Transfer the skillet to the oven and bake for 15–20 minutes. You'll know it's done when the eggs are set and slightly puffed, and the top is lightly golden.
Optional: Broil for 1–2 minutes for a slightly crispy top.
Step 6: Garnish and Serve
Sprinkle with freshly chopped herbs and let cool slightly before slicing. Serve warm or at room temperature.
Nutritional Information
Here's the nutritional breakdown per serving (based on 6 servings):
| Nutrient | Amount |
|---|---|
| Calories | 180 |
| Protein | 11g |
| Carbohydrates | 5g |
| Dietary Fiber | 1.5g |
| Sugars | 2g |
| Fat | 13g |
| Saturated Fat | 4g |
| Sodium | 320mg |
| Vitamin C | 45% DV |
| Calcium | 15% DV |
Healthier Alternatives for the Recipe
Looking to tailor this recipe to your specific health goals? Here are a few swaps and customizations:
- Low Cholesterol: Replace half the eggs with egg whites or a cholesterol-free egg substitute.
- Vegan Version: Use chickpea flour batter or Just Egg, dairy-free feta, and almond milk.
- Low Sodium: Reduce or omit the feta, and season with fresh herbs and lemon juice instead.
- Gluten-Free: Naturally gluten-free as-is, but ensure all substitutes (like plant-based cheese) are certified gluten-free.
Serving Suggestions
The Broccolini Frittata is a true brunch chameleon. Here’s how to make it shine:
- Pair it with: A side of avocado toast or a citrusy arugula salad.
- For a brunch spread: Serve alongside fruit salad, whole-grain toast, and mimosas.
- For a grab-and-go option: Slice into portions and refrigerate. It reheats beautifully.
- Add a dip: Greek yogurt with lemon zest or a spicy harissa sauce for extra flair.
Common Mistakes to Avoid
Even seasoned cooks can make these frittata fumbles. Here’s how to steer clear:
- Overcooking the eggs: Results in a rubbery texture. Keep an eye on the oven!
- Uneven veggie distribution: Stir slightly before baking for a balanced bite.
- Using too much milk: Makes the texture too custardy. Stick to the recommended amount.
- Skipping the pre-cook: Raw veggies won’t soften properly in the oven.
- Not letting it rest: Cooling for 5 minutes helps set the structure for cleaner slices.
Storing Tips for the Recipe
Frittatas are ideal for make-ahead meals. Here's how to keep yours fresh:
- Refrigerate: Store in an airtight container for up to 4 days.
- Freeze: Wrap individual slices in parchment paper, place in a freezer bag. Good for up to 2 months.
- Reheat: Microwave for 30-45 seconds or reheat in a 300°F oven for 10 minutes.
- Meal Prep Tip: Make two frittatas at once – one for now, one to freeze.
Conclusion
This easy Broccolini Frittata recipe proves that brunch can be both delicious and nutritious without taking over your morning. With vibrant vegetables, creamy eggs, and a short prep time, it’s a guaranteed crowd-pleaser. Try it for your next meal, and don’t forget to leave a comment or review below. Subscribe to our blog for more healthy recipes and cooking tips!
FAQs
Q1: Can I use regular broccoli instead of broccolini?
Yes! Just chop it into small florets and steam or sauté slightly longer since it’s denser.
Q2: How do I know when the frittata is done?
The center should be set, not jiggly, and the top lightly golden. A toothpick should come out clean.
Q3: Is this recipe kid-friendly?
Absolutely. You can omit the onions or add some grated cheese kids love, like mild cheddar.
Q4: Can I cook this on the stovetop only?
Yes, but use very low heat and a lid to cook through without burning the bottom. The oven finish adds a nice texture.
Q5: What’s the best pan to use?
An oven-safe nonstick skillet or a cast iron pan works best. Ceramic baking dishes are also great.
Enjoy cooking and let this Broccolini Frittata become a staple in your healthy brunch lineup!