Brussels Sprouts Frittata: A Delicious and Healthy Recipe

Brussels sprouts frittata: prepare to be amazed! If you think you don’t like Brussels sprouts, this recipe is about to change your mind. We’re taking these often-maligned little cabbages and transforming them into a savory, satisfying, and surprisingly elegant dish that’s perfect for breakfast, brunch, lunch, or even a light dinner.

Frittatas, like their Spanish cousin the tortilla española, have a long and storied history as a humble yet versatile dish. Originating in Italy, the frittata was traditionally a way to use up leftover vegetables and cheeses, creating a hearty and nourishing meal with minimal waste. It’s a testament to the resourcefulness of home cooks and the beauty of simple, fresh ingredients.

What makes a Brussels sprouts frittata so irresistible? It’s the delightful combination of textures and flavors. The slightly bitter, nutty Brussels sprouts are perfectly balanced by the creamy eggs and the sharpness of Parmesan cheese. When cooked properly, the frittata boasts a golden-brown crust and a soft, custardy interior. Plus, it’s incredibly convenient! You can easily prepare it ahead of time and enjoy it cold or at room temperature, making it ideal for meal prepping or potlucks. Trust me, this is one recipe you’ll want to add to your repertoire!

this Recipe

Ingredients:

• 1 pound Brussels sprouts, trimmed and quartered
• 1 tablespoon olive oil
• 1/2 cup chopped onion
• 2 cloves garlic, minced
• 1/2 cup cooked bacon, crumbled (about 4 slices)
• 6 large eggs
• 1/4 cup milk or cream
• 1/4 cup grated Parmesan cheese
• 1/4 cup shredded Gruyere cheese
• 1 tablespoon chopped fresh thyme
• Salt and freshly ground black pepper to taste
• Optional: Red pepper flakes for a touch of heat

Preparing the Brussels Sprouts and Aromatics:

1. First, let’s get those Brussels sprouts ready. Heat the olive oil in a large, oven-safe skillet (cast iron is perfect!) over medium heat. Make sure the skillet is large enough to hold all the Brussels sprouts in a single layer; this will help them brown nicely.
2. Add the quartered Brussels sprouts to the skillet. Season them generously with salt and pepper. Don’t be shy with the seasoning – it really brings out their flavor.
3. Cook the Brussels sprouts, stirring occasionally, until they are tender and slightly browned, about 8-10 minutes. You want them to have a nice char on some of the edges. This adds a wonderful depth of flavor to the frittata.
4. Add the chopped onion to the skillet with the Brussels sprouts. Continue to cook, stirring occasionally, until the onion is softened and translucent, about 5 minutes. The onion will add a subtle sweetness that complements the Brussels sprouts beautifully.
5. Stir in the minced garlic and cook for another minute, until fragrant. Be careful not to burn the garlic, as it can become bitter. The aroma of garlic is a key component of this dish.
6. Remove the skillet from the heat and stir in the crumbled bacon. The bacon adds a salty, smoky flavor that really elevates the frittata. If you’re vegetarian, you can omit the bacon or substitute with a plant-based alternative.

Preparing the Egg Mixture:

1. While the Brussels sprouts are cooking, let’s prepare the egg mixture. In a large bowl, whisk together the eggs, milk (or cream), Parmesan cheese, Gruyere cheese, and chopped fresh thyme. The cream will make the frittata richer and more decadent, but milk works just as well.
2. Season the egg mixture with salt and pepper to taste. Remember that the Brussels sprouts and bacon are already seasoned, so taste the mixture before adding too much salt. A pinch of red pepper flakes can also be added for a little kick.
3. Whisk the egg mixture until it is well combined and slightly frothy. This will help create a light and airy frittata.

Assembling and Baking the Frittata:

1. Pour the egg mixture evenly over the Brussels sprouts and bacon in the skillet. Make sure the egg mixture covers all the vegetables.
2. Use a fork to gently distribute the Brussels sprouts and bacon evenly throughout the egg mixture. This will ensure that every bite is packed with flavor.
3. Place the skillet in a preheated oven at 375°F (190°C).
4. Bake for 20-25 minutes, or until the frittata is set and the top is lightly golden brown. The frittata is done when a knife inserted into the center comes out clean. Keep a close eye on it, as baking times can vary depending on your oven.
5. Remove the skillet from the oven and let the frittata cool for a few minutes before slicing and serving. This will allow the frittata to set up a bit more and make it easier to slice.

Serving Suggestions:

1. Serve the Brussels sprouts frittata warm or at room temperature. It’s delicious on its own or with a side salad.
2. Garnish with extra Parmesan cheese, fresh thyme, or a drizzle of olive oil. A sprinkle of red pepper flakes can also add a nice touch.
3. The frittata is also great for meal prepping. It can be stored in the refrigerator for up to 3 days and reheated in the microwave or oven.
4. For a brunch gathering, consider serving the frittata with a side of fresh fruit, yogurt, and toast.
5. This frittata is also a great way to use up leftover Brussels sprouts or bacon. Feel free to adjust the ingredients to your liking.

Tips and Variations:

• Don’t overcrowd the skillet when cooking the Brussels sprouts. If necessary, cook them in batches to ensure they brown properly.
• Use a good quality Parmesan and Gruyere cheese. The flavor of the cheese will really shine through in the frittata.
• Add other vegetables to the frittata. Some great options include mushrooms, bell peppers, or spinach.
• Make it vegetarian. Omit the bacon and add some extra vegetables or a plant-based sausage alternative.
• Spice it up. Add a pinch of red pepper flakes or a dash of hot sauce to the egg mixture.
• Use different herbs. Rosemary, sage, or chives would also be delicious in this frittata.
• For a richer flavor, use cream instead of milk.
• If you don’t have an oven-safe skillet, you can transfer the Brussels sprouts and egg mixture to a baking dish.
• To prevent the frittata from sticking to the skillet, make sure it is well-seasoned or use a non-stick skillet.
• Let the frittata cool slightly before slicing to prevent it from falling apart.

Make Ahead Instructions:

You can prepare the Brussels sprouts and bacon mixture ahead of time and store it in the refrigerator for up to 2 days. When you’re ready to make the frittata, simply whisk together the egg mixture and pour it over the Brussels sprouts and bacon mixture in the skillet. Then, bake as directed.

Nutritional Information (approximate):

Per serving (based on 6 servings):

• Calories: 350
• Fat: 25g
• Saturated Fat: 12g
• Cholesterol: 250mg
• Sodium: 400mg
• Carbohydrates: 10g
• Fiber: 3g
• Sugar: 3g
• Protein: 20g

Note: Nutritional information is an estimate and may vary depending on the specific ingredients used.

Why This Recipe Works:

This Brussels sprouts frittata is a winner because it combines the slightly bitter, earthy flavor of Brussels sprouts with the salty, smoky taste of bacon and the richness of eggs and cheese. The Parmesan and Gruyere cheeses add a nutty, savory depth, while the fresh thyme provides a bright, herbaceous note. The frittata is also incredibly versatile and can be customized to your liking with different vegetables, herbs, and cheeses. Plus, it’s a great way to use up leftover Brussels sprouts or bacon. The oven-baking method ensures that the frittata is cooked evenly and has a beautiful golden-brown crust. The slight char on the Brussels sprouts adds a wonderful depth of flavor that elevates the entire dish. It’s a simple yet elegant dish that’s perfect for breakfast, brunch, lunch, or dinner.

Troubleshooting:

• Frittata is too watery: Make sure you’re not adding too much milk or cream to the egg mixture. Also, be sure to cook the Brussels sprouts until they are tender and slightly browned, as this will help to remove some of the moisture.
• Frittata is sticking to the skillet: Use a well-seasoned skillet or a non-stick skillet. You can also grease the skillet with a little bit of olive oil before adding the Brussels sprouts.
• Frittata is browning too quickly: Cover the skillet with foil during the last few minutes of baking to prevent the top from browning too much.
• Frittata is not cooking through: Make sure your oven is properly preheated. If the frittata is browning too quickly on top but is still not cooked through in the center, lower the oven temperature slightly and continue baking until it is set.

Conclusion:

This Brussels sprouts frittata isn’t just another egg dish; it’s a flavor explosion waiting to happen! Seriously, if you’re looking for a way to transform those often-overlooked Brussels sprouts into something truly spectacular, this is it. The slight bitterness of the sprouts, perfectly balanced by the creamy eggs and savory cheese, creates a symphony of tastes that will have you coming back for seconds (and maybe even thirds!). I know, I know, Brussels sprouts might not be everyone’s favorite, but trust me on this one. The frittata method mellows their intensity and brings out a subtle sweetness you might not have realized was there.

But why is this recipe a must-try? Beyond the incredible flavor, it’s incredibly versatile and easy to adapt to your own preferences. It’s a fantastic way to use up leftover roasted Brussels sprouts, making it a champion of reducing food waste. Plus, it’s a complete meal in itself, packed with protein and nutrients to keep you feeling satisfied for hours. It’s also surprisingly quick to prepare, making it perfect for busy weeknights or a lazy weekend brunch.

Serving Suggestions and Variations:

The possibilities are truly endless! For a heartier meal, serve a slice of this delicious frittata alongside a simple green salad with a light vinaigrette. A crusty piece of bread is also a welcome addition for soaking up all those delicious eggy juices. If you’re feeling adventurous, try adding a dollop of sour cream or Greek yogurt on top for extra creaminess.

Want to kick things up a notch? Consider these variations:

* Spice it up: Add a pinch of red pepper flakes or a dash of hot sauce to the egg mixture for a little heat.
* Add some meat: Crispy bacon, crumbled sausage, or diced ham would all be fantastic additions.
* Cheese, please!: Experiment with different cheeses! Gruyere, Parmesan, or even a sharp cheddar would all work beautifully.
* Veggie boost: Feel free to add other vegetables like mushrooms, onions, or bell peppers. Just make sure to sauté them before adding them to the frittata.
* Herby goodness: Fresh herbs like thyme, rosemary, or parsley will add a burst of freshness.

I truly believe this Brussels sprouts frittata will become a staple in your kitchen. It’s a simple, delicious, and versatile recipe that’s perfect for any occasion. It’s also a great way to introduce Brussels sprouts to even the pickiest eaters. The key is to not overcook the sprouts; you want them to retain a bit of their texture and bite.

So, what are you waiting for? Gather your ingredients, preheat your oven, and get ready to experience the magic of this incredible frittata. I’m confident you’ll love it as much as I do!

And now for the most important part: I want to hear from you! Once you’ve tried this recipe, please come back and share your experience in the comments below. Did you make any variations? What did you think of the flavor? Any tips or tricks to share? I’m always eager to learn from my readers and see how you’ve made this recipe your own. Happy cooking, and I can’t wait to hear all about your Brussels sprouts frittata adventures!