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A thick, round golden-yellow egg frittata is cut into wedges, with bright green broccoli florets and small pieces of pistachio scattered through its softly set surface.
●Low GI

Pistachio Broccoli Frittata Calories

Nutritious frittata made with eggs, broccoli, and pistachios

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

170kcal

GI

25low

POTASSIUM · 100 G

310mg

FIBER · 100 G

2.1g

Quick answer

1 slice (medium) of Pistachio Broccoli Frittata (90 g) has 153 calories. That works out to 170 calories per 100 g. It contains 4.7 g of carbs, 9.5 g of protein, 11 g of fat and 1.9 g of fiber. Its 54 µg of Vitamin K covers 45% of the Daily Value. Its glycemic index is 25 (low), so it raises blood sugar slowly.

Pistachio Broccoli Frittata Nutrition Facts

Selected: 1 slice (medium) · 90 g

153

KCAL / 90G

Carbs

4.7g

· 2% DV

Protein

9.5g

· 19% DV

Fat

11g

· 14% DV

Fiber

1.9g

· 7% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 12% · Protein 24% · Fat 64%

Pistachio Broccoli Frittata nutrition facts table · 1 slice (medium) (90 g)

NutrientAmount% DV
Calories153 kcal
Total fat11 g14%
Saturated fat2.52 g13%
Trans fat0 g
Sodium198 mg9%
Total carbohydrate4.7 g2%
Fiber1.9 g7%
Protein9.5 g19%

Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.

Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.

Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.

Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.

Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.

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How Many Calories in 1 Slice of Pistachio Broccoli Frittata?

ServingAmountCalories
1 slice (medium)90 g153 kcal
1 slice (small)60 g102 kcal
100 g100 g170 kcal
1 serving (medium)120 g204 kcal
1 slice (large)140 g238 kcal
2 slice (double)180 g306 kcal
1 serving (large)180 g306 kcal
1 piece (whole)350 g595 kcal

Calculated from 170 calories per 100 g.

Frequently Asked Questions About Pistachio Broccoli Frittata

How do you make Pistachio Broccoli Frittata?

Pistachio Broccoli Frittata is made by combining eggs with broccoli and pistachios, then cooking the mixture until set. Soften the broccoli first, drain away excess moisture, and cook the egg mixture gently in an oven-safe skillet or bake it in a dish.

Can you freeze Pistachio Broccoli Frittata?

Yes, Pistachio Broccoli Frittata can be frozen, although its texture may become slightly softer after thawing. Cool it completely, portion it, and freeze in an airtight container; thaw in the refrigerator and reheat until hot throughout.

Why is my Pistachio Broccoli Frittata watery?

Pistachio Broccoli Frittata usually turns watery when the broccoli carries excess water into the eggs. Cook and drain the broccoli before mixing it in, and avoid covering the frittata while it finishes cooking, since trapped steam can keep the center wet.

What cheese goes well in Pistachio Broccoli Frittata?

Feta, goat cheese, and Parmesan all pair well with Pistachio Broccoli Frittata. Crumble or grate the cheese into the egg mixture, and reduce added salt if the cheese is already salty.

Can you make Pistachio Broccoli Frittata without an oven-safe skillet?

Yes, you can make Pistachio Broccoli Frittata without an oven-safe skillet by baking the mixture in a greased ovenproof dish. Alternatively, cook it covered on the stovetop over low heat until the center is set, checking that the base does not brown too quickly.

How do you keep Pistachio Broccoli Frittata from sticking to the pan?

A well-greased nonstick or seasoned pan helps keep Pistachio Broccoli Frittata from sticking. Let the eggs begin to set over moderate-low heat before moving the pan, and loosen the edges gently with a flexible spatula.

Can you use frozen broccoli in Pistachio Broccoli Frittata?

Yes, frozen broccoli works in Pistachio Broccoli Frittata. Thaw it first, squeeze or drain off excess water, and cut larger florets into bite-size pieces; adding it while still icy can water down the eggs and slow cooking.

How do you know when Pistachio Broccoli Frittata is fully cooked?

Pistachio Broccoli Frittata is ready when the center no longer looks liquid and feels set when gently pressed. Avoid overcooking it until dry; residual heat will continue to firm the eggs briefly after you take the frittata off the heat.

What can you serve with Pistachio Broccoli Frittata?

Pistachio Broccoli Frittata pairs well with a crisp green salad, roasted tomatoes, or toasted bread. Serve it warm for brunch or at room temperature as part of a lunch spread; its savory egg and broccoli flavors suit simple sides.

How long does Pistachio Broccoli Frittata last in the fridge?

Pistachio Broccoli Frittata keeps for about three days in the refrigerator when cooled promptly and stored in a covered container. Reheat only the portion you plan to eat, or serve it cold if it has been kept properly chilled.

Pistachio Broccoli Frittata Vitamins & Minerals

Vitamins

Vitamin K

54µg · 45% DV

Biotin

10.8µg · 36% DV

B12

0.63µg · 26% DV

Vitamin C

19.8mg · 22% DV

Minerals

Phosphorus

162mg · 23% DV

Selenium

9.9µg · 18% DV

Copper

0.16mg · 18% DV

Iodine

16µg · 11% DV

Sodium

198mg · 9% DV

Potassium ⭐

279mg · 8% DV

Pistachio Broccoli Frittata Glycemic Index

GLYCEMIC INDEX

25
Low
0 Low5570100

GLYCEMIC LOAD

1.8
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Pistachio Broccoli Frittata

To burn the 153 calories in 1 slice (medium) (90 g):

🚶

38min

Walking (5 km/h)

🏃

16min

Running (8 km/h)

🚴

21min

Cycling

🏊

18min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Pistachio Broccoli Frittata?

Pistachio broccoli frittata is an Italian-style egg dish made with broccoli and chopped pistachios. The eggs are cooked with the vegetables in a pan, often finished in the oven; the result is tender inside, with the nuts adding a gentle sweetness and a little crunch.

In Italy, frittata is served warm or at room temperature, as a simple meal or a slice to share. It also works well for brunch or a light lunch elsewhere, alongside salad or crusty bread. Eggs and pistachios give it a satisfying protein contribution, while broccoli adds fibre; it provides 10.5 g of protein per 100 g. For a lighter plate, serve it with plenty of greens rather than a large portion of bread.

How Nutritious Is Pistachio Broccoli Frittata?

Nutrient density

High

68/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

49/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Is Pistachio Broccoli Frittata Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Pistachio Broccoli Frittata Contain Allergens?

Contains these allergens:

Gluten free
Dairy free
Eggs yes
Peanuts free
Tree nuts yes
Fish free
Soy free
Sesame free

Which Diets Is Pistachio Broccoli Frittata Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Pistachio Broccoli Frittata Fat Profile

SATURATED

2.52g

MONOUNSATURATED

5.13g

POLYUNSATURATED

1.89g

⚖️

Omega 6:3 ratio 12:1

Above the ideal 4:1 (12:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.