Health and Wellness Associates
Tomato and Broccoli Broiled Top Breakfast Frittata
If you’re like me and a big fan of hitting the snooze button, then you know that making a nutritious and filling breakfast can be a challenge. Prepare this veggie packed frittata on the weekend and enjoy a slice for a grab-and-go breakfast. Your stomach will thank you!
- 8 eggs, beaten
- ¼ teaspoon salt
- ¼ teaspoon freshly ground black pepper
- 1 tablespoon extra-virgin olive oil
- ½ yellow onion, peeled and chopped
- 1 large tomato, chopped
- 2 cups frozen broccoli florets, defrosted
- 1 ounce goat cheese
- Beat eggs together with salt and pepper in a large bowl until well combined. Place rack in the middle of the oven and preheat broiler.
- Heat olive oil in a large, ovenproof skillet on medium heat. Add onion and saute until translucent, about 3 minutes. Stir in tomato and cook until tender, about 2 minutes. Stir in broccoli.
- Pour in beaten egg and move around until it covers the pan completely. Cook the frittata until it’s starting to set around the edges, then sprinkle the top with goat cheese. Place the frittata under the broiler to cook through. It should only take a minute and keep a close eye on it to make sure it doesn’t burn.
Ingredient Variations and Substitutions
I love to make frittatas as an easy and satisfying breakfast throughout the year and switch things up based on what vegetables are in season. Try heirloom tomatoes, basil, and mozzarella in the summer, kale and cheddar in the fall, cauliflower and feta in the winter, and asparagus and goat cheese in the spring.
If you’d like to reduce the amount of cholesterol in this recipe, replace some of the whole eggs with egg whites. You’ll need whites for every egg. You could also replace 2 eggs with ½ cup milk or unsweetened, unflavored plant milk.
To make this dairy free, simply leave out the goat cheese.
If you like your eggs with hot sauce, stir a teaspoon into the beaten egg or douse generously with your favorite hot sauce to serve.
I also like it topped with fresh herbs, like chives, green onions, or parsley.
Cooking and Serving Tips
Another fun option is to turn this recipe into mini-frittatas baked in a muffin tin. They’re perfect for snacks or sandwiched between a whole grain English muffin or mini-bagel to make a breakfast sandwich.
To make, crack an egg into 8 wells sprayed with oil, season with a bit of salt and pepper, then whisk together with a fork. Divide the sauteed onions, tomatoes, and defrosted broccoli between the wells then bake in a 350 degree oven for about 20 minutes.
To include a serving of healhty carbs with this meal, serve this with a slice or two of whole grain toast or English muffin, a side of fresh fruit, or add cubes or slices of steamed sweet or white potatoes to the frittata.
This frittata also makes a delicious dinner. Serve with whole grain bread or roasted potatoes and a side salad dressed with a quick dressing of equal parts lemon juice, olive oil, and a teaspoon of mustard to emulsify.
This frittata will last 5 days covered in the refrigerator. Serve warm, reheated in the microwave for 30 seconds, or at room temperature.