This Zucchini Egg Omelette is a wholesome, low-calorie dish packed with nutrients. It’s perfect for a healthy breakfast or light lunch. The combination of fluffy eggs and tender zucchini makes this recipe irresistibly satisfying and versatile.
Preparation Time: 10 minutes
Cooking Time: 10 minutes
Total Time: 20 minutes
Servings: 2
Ingredients
- 2 medium zucchini, grated (about 2 cups or 300 g)
- 4 large eggs
- 2 tablespoons olive oil (or any cooking oil)
- 1/4 cup (30 g) grated Parmesan cheese (optional)
- Salt, to taste
- Black pepper, to taste
- 1/2 teaspoon garlic powder (optional)
- Fresh herbs like parsley or chives, chopped (optional, for garnish)
Directions
- Prepare the Zucchini:
- Grate the zucchini and place it in a clean kitchen towel. Squeeze out as much moisture as possible to ensure a non-watery omelette.
- Whisk the Eggs:
- In a medium bowl, whisk the eggs until frothy. Add the salt, pepper, garlic powder (if using), and Parmesan cheese. Mix well.
- Combine Ingredients:
- Stir the grated zucchini into the egg mixture until well combined.
- Cook the Omelette:
- Heat olive oil in a non-stick skillet over medium heat.
- Pour the zucchini-egg mixture into the skillet, spreading it evenly.
- Cook for 3-4 minutes on one side until the edges are set and golden brown. Carefully flip the omelette and cook for another 2-3 minutes until fully cooked.
- Serve:
- Slide the omelette onto a plate and garnish with fresh herbs. Serve warm.
Serving Suggestions
- Pair with a slice of whole-grain toast or a fresh garden salad.
- Add a dollop of Greek yogurt or a side of avocado slices for extra creaminess.
- Serve with a drizzle of hot sauce or a sprinkle of chili flakes for a spicy kick.
Cooking Tips
- For extra flavor, sauté the zucchini for 2-3 minutes before adding it to the eggs.
- Ensure the skillet is well-heated before pouring in the mixture to prevent sticking.
- Add diced onions, bell peppers, or mushrooms for more variety.
Nutritional Benefits
- Zucchini: Low in calories and rich in antioxidants, vitamins, and fiber.
- Eggs: High-quality protein source, providing essential amino acids and vitamins D and B12.
- Olive Oil: Contains healthy monounsaturated fats and antioxidants.
Dietary Information
- Low-carb and keto-friendly
- Gluten-free
- Vegetarian
Nutritional Facts (Per Serving):
- Calories: ~190 kcal
- Protein: ~10 g
- Carbohydrates: ~5 g
- Fat: ~14 g
- Fiber: ~2 g
Storage
- Store leftovers in an airtight container in the refrigerator for up to 2 days.
- Reheat in a non-stick skillet over low heat or microwave briefly.
Why You’ll Love This Recipe
- Quick and easy to make, perfect for busy mornings.
- Light yet satisfying, keeping you energized for hours.
- Versatile and customizable with your favorite veggies or herbs.
- A great way to use up seasonal zucchini in a healthy, delicious dish.
Conclusion
This Zucchini Egg Omelette is a healthy, flavorful meal that combines simplicity with wholesome goodness. Whether you’re looking for a quick breakfast or a light lunch, this dish fits the bill perfectly. Packed with nutrients and adaptable to your preferences, it’s sure to become a household favorite!
Frequently Asked Questions
- Can I use frozen zucchini?
Yes, thaw and squeeze out excess water before using. - What can I substitute for Parmesan cheese?
Try feta, cheddar, or skip the cheese for a dairy-free option. - How can I make this recipe vegan?
Use a plant-based egg substitute and skip the Parmesan. - Can I bake this instead of frying?
Yes, bake at 375°F (190°C) in a greased dish for 15-20 minutes. - What herbs work best in this recipe?
Parsley, chives, dill, or basil add great flavor. - Can I make this ahead of time?
Yes, prepare and refrigerate. Reheat before serving. - How do I prevent the omelette from breaking?
Use a non-stick skillet and flip gently using a spatula. - Can I add meat to this recipe?
Yes, cooked bacon, ham, or sausage work well as additions. - What other vegetables can I add?
Diced bell peppers, spinach, or mushrooms are excellent choices. - Is this recipe good for weight loss?
Yes, it’s low-calorie, high-protein, and keeps you full longer!