⏱ 23 min totalBroccoli, Shallot and Potato Frittata
Per 1 serving · 269 g · 9 ingredients
of a 2,000 cal day
- Protein20g26% of calories
- Carbs19g25% of calories
- Fat17g49% of calories
At a glance
One serving of Broccoli, Shallot and Potato Frittata (269 g) has 305 calories, with 20 g of protein, 19 g of carbohydrates and 17 g of fat. Most of its energy comes from fat (49% of calories). It is high in protein (39% DV), Vitamin C (41% DV) and Vitamin K (33% DV). Keep an eye on saturated fat and cholesterol, which provide 20% and 124% of the daily value.
High in
20%+ of the daily value
- Protein39%
- Vitamin C41%
- Vitamin K33%
- Riboflavin (B2)54%
- Vitamin B637%
- Folate (B9)21%
Good source of
10–19% of the daily value
- Dietary fiber11%
- Vitamin A19%
- Vitamin D13%
- Vitamin E15%
- Potassium14%
- Magnesium11%
Watch
20%+ of the daily value
- Saturated fat20%
- Cholesterol124%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ tbsp Olive oil
½ shallot (medium) Shallots
¼ cup chopped Broccoli
½ cup, diced Potato
2 large Egg
1 egg white (separated from yolk) Egg white
1 tbsp, chopped Basil- 🥄¼ dash Salt
¼ dash Black pepper
Directions
- 1
Preheat the oven to 400°F.
- 2
In a medium bowl, whisk the eggs and egg whites until frothy. Mix in the freshly chopped basil and season with salt and pepper.
- 3
Heat olive oil in an ovenproof skillet over medium-high heat. Sauté the shallots, broccoli, and potatoes until they begin to soften, about 3-5 minutes.
- 4
Add the egg mixture to the skillet and stir until evenly combined.
- 5
Cook, shaking the pan occasionally, until the egg begins to set around the edges, about 3-4 minutes.
- 6
Transfer the skillet to the oven and bake the frittata until the top is puffed and completely set, 10–13 minutes.
- 7
Serve directly from the skillet or transfer to a serving dish using a spatula.
Vitamins & minerals
Amounts for 1 serving (269 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 174 μg | 19% |
| Vitamin C | 37 mg | 41% |
| Vitamin D | 2 μg | 13% |
| Vitamin E | 2 mg | 15% |
| Vitamin K | 40 μg | 33% |
| Thiamine | 0.1 mg | 9% |
| Riboflavin (B2) | 1 mg | 54% |
| Niacin | 1 mg | 7% |
| Vitamin B6 | 0.5 mg | 37% |
| Folate (B9) | 84 μg | 21% |
| Vitamin B12 | 1 μg | 38% |
| Pantothenic acid | 2 mg | 40% |
| Choline | 310 mg | 56% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 91 mg | 9% |
| Iron | 3 mg | 36% |
| Potassium | 670 mg | 14% |
| Magnesium | 45 mg | 11% |
| Phosphorus | 276 mg | 39% |
| Zinc | 2 mg | 15% |
| Copper | 0.2 mg | 21% |
| Manganese | 0.3 mg | 12% |
| Selenium | 40 μg | 72% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 6 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 167 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 0.4 g | — |
| Galactose | 0 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.5 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.1 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 9 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 160 μg | — |
| Serine | 1 g | — |
| Starch | 12 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 305 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 58minWalking (3.5 mph)
- 37minCycling (moderate)
- 25minRunning (6 mph)
- 43minSwimming laps
Common questions
How many calories are in Broccoli, Shallot and Potato Frittata?
One serving of Broccoli, Shallot and Potato Frittata (1 serving) has 305 calories, which works out to 114 calories per 100 g. That is about 15% of a 2,000-calorie day.
Is Broccoli, Shallot and Potato Frittata high in protein?
It provides a solid 20 g of protein per serving (39% of the 50 g daily value), but protein supplies only 26% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Broccoli, Shallot and Potato Frittata keto-friendly?
It is hard to fit into a strict keto diet. One serving has 16 g of net carbs and 25% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Broccoli, Shallot and Potato Frittata?
262 mg per serving.
How much sugar is in Broccoli, Shallot and Potato Frittata?
3.3 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
More recipes
View all
342 calCitrus Spinach Salad1 serving
373 calTurkey, Spinach & Tomato Pita Pizza1 serving
298 calBalsamic Salmon1 serving
235 calCucumber Avocado Toast1 serving
378 calChicken Stew1 serving
234 calStrawberry, Peach, and Chia Smoothie1 serving
145 calSummer Shrimp1 serving
301 calOne Pan Balsamic Chicken and Veggies1 serving