Spring green frittata

Cruciferous vegetables, such as broccoli and cauliflower, offer a host of health attributes, and are natural superfoods. Load up on the good stuff with this recipe.

Less than 30 minutes

Serves 6


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  • 2 tsp (10ml) canola oil 
  • 1 onion, sliced
  • 2 cloves garlic, crushed 
  • ½ cup (125ml) peas
  • ½ packet (150g) baby spinach
  • 6 long-stems broccoli, halved
  • 8 eggs 
  • ⅓ cup (80ml) low-fat evaporated milk
  • Milled pepper
  • 1 disc (60g) reduced-fat feta
  • Handful basil, for serving
  • 3 slices toasted wholewheat or rye bread, for serving (optional)



  1. Heat oil in an ovenproof frying pan.
  2. Fry onion until softened. 
  3. Add garlic and fry for a few minutes more. 
  4. Add peas, spinach and broccoli and toss until bright green.
  5. Whisk eggs and evaporated milk together. Season with pepper.
  6. Preheat oven to 200°C. 
  7. Pour egg into pan and cook for 5 minutes.
  8. Add feta and bake in the oven for 8-10 minutes, until golden.
  9. Garnish with basil and serve with toast, if using.


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