This Vegetable Rice and Broccoli Frittata with Sour Cream Mustard Sauce is a comforting, protein-rich dish packed with flavor and nutrients. It combines fluffy rice, tender broccoli, fresh herbs, and eggs into a savory, golden frittata cooked on the stovetop. Topped with a creamy, zesty sour cream sauce, it’s perfect for any meal of the day—breakfast, lunch, or dinner. The dish is incredibly versatile and great for using up leftover vegetables or rice.
Preparation Time, Cook Time, Total Time
Preparation Time: 20 minutes
Cook Time: 25–30 minutes
Total Time: 45–50 minutes
Yield
Servings: 4–6
Cuisine
Comfort Food / Healthy Homemade Meal
Ingredients
For the frittata:
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5 large eggs
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Salt, to taste
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Pepper, to taste
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200 g (0.5 lb) sour cream
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1 small head of broccoli, chopped into small florets
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1 tablespoon vegetable oil
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1 cup uncooked rice
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2 cups water
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2–3 spring onions, chopped
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A handful of cherry tomatoes, halved
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A few sprigs of fresh parsley, chopped
For the sauce:
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3 tablespoons sour cream
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1 teaspoon mustard
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½ teaspoon garlic powder
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Salt, to taste
Step-by-Step Cooking Directions
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Prep the broccoli
Cut the broccoli into small bite-sized florets. Place them in a bowl and pour boiling water over the top. Let sit for 15 minutes to soften slightly. Drain and set aside. -
Start the rice
In a medium pan, heat the vegetable oil over medium heat. Add 1 cup of rice and fry for 2–3 minutes, stirring constantly. This helps develop a nutty flavor. -
Add water and cook
Pour in 2 cups of water. Bring to a gentle boil, then reduce heat to low. Cover and cook for 7 minutes. The rice should be about 75% cooked. -
Beat the eggs
In a large bowl, crack the eggs and season with salt and pepper to taste. Beat thoroughly until the eggs are fully mixed and slightly frothy. -
Add sour cream and herbs
Mix in 200 g of sour cream and chopped spring onions to the egg mixture. Stir well to combine. -
Add vegetables to rice
After the rice has cooked for 7 minutes, add the drained broccoli and halved cherry tomatoes to the pan. Stir gently to combine. -
Add egg mixture
Pour the egg and sour cream mixture over the rice and vegetables. Mix gently until evenly distributed. Cover the pan and cook on low heat for 7–10 minutes, until the bottom is set. -
Flip and cook the other side
Carefully flip the frittata using a plate or wide spatula, and slide it back into the pan to cook the other side. Cover again and cook on low for another 7 minutes. -
Add chopped parsley
Sprinkle with fresh parsley just before finishing for added flavor and color. -
Prepare the sauce
In a small bowl, combine 3 tablespoons of sour cream, 1 teaspoon mustard, ½ teaspoon garlic powder, and salt to taste. Stir until smooth and creamy. -
Serve
Slice the frittata into wedges and serve warm with a generous spoonful of sour cream mustard sauce on the side or on top.
Nutritional Information (Per Serving, Approximate for 6 servings)
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Calories: 240
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Protein: 9g
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Carbohydrates: 26g
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Fat: 12g
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Saturated Fat: 5g
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Fiber: 2g
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Sodium: 220mg
Note: Values may vary depending on sour cream type and rice variety used.
The Origins and Popularity of the Recipe
This dish takes inspiration from traditional frittatas and omelets found across European cuisines, particularly Italian and Eastern European cooking. By incorporating rice and broccoli into a hearty egg base, it creates a dish that’s filling, comforting, and budget-friendly.
Broccoli and rice frittatas have grown in popularity thanks to the global focus on reducing food waste and making the most of pantry staples. It’s the perfect example of transforming simple ingredients—like eggs, rice, and a handful of veggies—into something truly satisfying and delicious.
The sour cream mustard sauce adds a tangy twist, giving the dish a slightly Eastern European flair, where dairy-based sauces are common and beloved.
Reasons Why You’ll Love This Recipe
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One-pan meal: Everything comes together in a single skillet.
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Great for leftovers: Use leftover rice and veggies to simplify prep.
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Hearty and filling: A full meal packed with protein and fiber.
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Versatile: Serve hot or cold, with or without the sauce.
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Easy to customize: Swap in different vegetables or herbs.
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Budget-friendly: Uses affordable, accessible ingredients.
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Kid-friendly: Mild, cheesy, and easy to eat by hand or fork.
Whether you’re cooking for your family or prepping meals for the week, this recipe delivers.
Health Benefits
This frittata isn’t just delicious—it’s a wholesome, well-rounded meal that supports your body:
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Eggs: Provide high-quality protein, choline for brain health, and vitamin D.
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Broccoli: A cruciferous vegetable high in fiber, vitamin C, and antioxidants.
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Rice: Offers complex carbohydrates and energy; brown rice adds extra fiber if preferred.
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Sour cream: Adds healthy fats and flavor when used in moderation.
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Garlic powder: Contains immune-boosting properties and depth of flavor.
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Tomatoes and onions: Rich in antioxidants, especially lycopene and quercetin.
Combined, these ingredients offer a balanced profile of protein, healthy carbs, fats, and nutrients.
Serving Suggestions
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With a salad: Serve with a fresh green salad or cucumber-tomato salad.
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For breakfast or brunch: A protein-packed way to start the day.
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In slices for lunchboxes: Pack with fruit or yogurt for a balanced meal.
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As a side: Pair with grilled meats or a bowl of soup.
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Topped with extra sauce: Double the sour cream mustard sauce—it’s irresistible.
It also works well for meal prepping—just slice and store in containers for the week.
Cooking Tips
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Don’t overcook the eggs: Keep heat low to avoid rubbery texture.
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Pre-soften the broccoli: Pouring boiling water over helps avoid raw crunch in the final dish.
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Cook the rice slightly al dente: It will finish cooking in the final stages with the eggs.
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Use a nonstick skillet: Helps prevent sticking and makes flipping easier.
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Let it rest before slicing: This helps the frittata firm up and slice cleanly.
Variations to Try
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Add cheese: Sprinkle in shredded mozzarella or feta for extra richness.
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Spice it up: Add chili flakes or diced jalapeños.
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Use other veggies: Try mushrooms, spinach, corn, or bell peppers.
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Go vegan: Replace eggs with a chickpea flour batter and use dairy-free sour cream.
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Low-carb version: Skip the rice and double the broccoli and eggs.
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Add meat: Mix in diced ham, sausage, or shredded chicken.
You can create a new version of this recipe every week just by changing the fillings and seasonings.
Conclusion
This Vegetable Rice and Broccoli Frittata with Sour Cream Mustard Sauce is one of those comfort dishes you’ll find yourself making again and again. It’s warm, nourishing, simple to prepare, and full of garden-fresh flavor. The mix of fluffy eggs, tender broccoli, juicy tomatoes, and creamy sauce brings balance to every bite. Whether you serve it for brunch, lunch, or a cozy weeknight dinner, this dish always hits the spot—and keeps you coming back for seconds.
Frequently Asked Questions (FAQ)
1. Can I use frozen broccoli?
Yes. Thaw and drain it well, then follow the recipe as written.
2. What rice works best?
White rice cooks quickly and stays fluffy, but brown rice or basmati also work. Just adjust cooking time.
3. Can I bake the frittata instead of pan-cooking?
Yes! Pour everything into a greased baking dish and bake at 180°C (350°F) for 25–30 minutes.
4. Can I make it ahead?
Yes. Store in the fridge and reheat in the microwave or oven. The sauce can also be made ahead.
5. Is the sour cream mustard sauce optional?
It adds a delicious tang, but the frittata is great on its own too.
6. Can I use Greek yogurt instead of sour cream?
Yes! Greek yogurt works perfectly in both the batter and the sauce.
7. What if I don’t have garlic powder?
Use a small minced garlic clove or skip it altogether.
8. Can I freeze this dish?
Yes, though the texture may change slightly. Wrap slices individually and freeze for up to 1 month.
9. How do I flip the frittata without breaking it?
Use a large plate to flip it out, then slide it back into the pan carefully.
10. What’s a good garnish?
Fresh parsley, green onion slices, or a sprinkle of paprika all look and taste great.