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Nutritious frittata made with eggs, broccoli, and pistachios
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 153 kcal | |
| Total fat | 11 g | 14% |
| Saturated fat | 2.52 g | 13% |
| Trans fat | 0 g | |
| Sodium | 198 mg | 9% |
| Total carbohydrate | 4.7 g | 2% |
| Fiber | 1.9 g | 7% |
| Protein | 9.5 g | 19% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 90 g | 153 kcal |
| 1 slice (small) | 60 g | 102 kcal |
| 100 g | 100 g | 170 kcal |
| 1 serving (medium) | 120 g | 204 kcal |
| 1 slice (large) | 140 g | 238 kcal |
| 2 slice (double) | 180 g | 306 kcal |
| 1 serving (large) | 180 g | 306 kcal |
| 1 piece (whole) | 350 g | 595 kcal |
Calculated from 170 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 153 calories in 1 slice (medium) (90 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
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.
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Medium
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.
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.
Contains these allergens:
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
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.