A frittata is one of the most versatile and satisfying dishes you can prepare, and this Mozzarella, Basil & Zucchini Frittata is no exception. Whether you’re looking for a hearty breakfast, a quick lunch, or a light yet flavorful dinner, this dish delivers on all fronts. Combining the fresh flavors of zucchini, basil, and mozzarella cheese, this frittata is not only delicious but also packed with nutrients that support a healthy lifestyle. In this article, we’ll explore the origins of frittatas, the nutritional benefits of its key ingredients, serving suggestions, and why this recipe is an excellent addition to your culinary repertoire.
Full Recipe:
Ingredients:
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6 large eggs
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¼ cup milk
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½ teaspoon salt
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¼ teaspoon ground black pepper
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1 tablespoon olive oil
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1 small zucchini, thinly sliced
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½ cup cherry tomatoes, halved
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½ cup shredded mozzarella cheese
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¼ cup fresh basil, chopped
Directions:
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Preheat oven to 375°F (190°C).
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In a medium bowl, whisk together eggs, milk, salt, and black pepper until well combined.
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Heat olive oil in an oven-safe skillet over medium heat. Add zucchini and sauté for 3-4 minutes until softened.
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Add cherry tomatoes and cook for another 1-2 minutes.
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Pour the egg mixture over the vegetables in the skillet. Stir gently to distribute evenly.
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Sprinkle mozzarella cheese and fresh basil on top.
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Cook undisturbed for 3-4 minutes until the edges start to set.
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Transfer the skillet to the preheated oven and bake for 10-12 minutes or until the frittata is fully set and slightly golden.
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Let it cool for a few minutes before slicing. Serve warm and enjoy!
Prep Time: 10 minutes | Cooking Time: 15 minutes | Total Time: 25 minutes Kcal: 210 kcal
What Is a Frittata?
A frittata is an Italian-style omelet that is cooked slowly and often finished in the oven or under a broiler. Unlike traditional omelets, which are typically folded over their fillings, a frittata allows all the ingredients to be evenly distributed, creating a rich and layered texture. The beauty of a frittata lies in its adaptability you can use a variety of vegetables, cheeses, meats, and herbs to create endless combinations.
This Mozzarella, Basil & Zucchini Frittata takes a Mediterranean-inspired approach, featuring fresh vegetables and herbs with creamy mozzarella cheese, giving it a light yet indulgent feel.
The Health Benefits of Mozzarella, Basil & Zucchini
Each ingredient in this frittata brings unique nutritional advantages, making it a wholesome meal option.
1. Zucchini: A Low-Calorie, Nutrient-Dense Vegetable
Zucchini is a popular summer squash that offers numerous health benefits. It is:
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Low in Calories: With only about 17 calories per 100 grams, zucchini is an excellent ingredient for those looking to maintain a healthy weight.
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Rich in Vitamins and Minerals: It provides vitamin C, vitamin A, and potassium, which support immune function and heart health.
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High in Fiber: The fiber content in zucchini promotes healthy digestion and helps keep you full longer.
2. Mozzarella Cheese: A Source of Protein and Calcium
Mozzarella cheese is not just delicious but also nutritious. It is:
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High in Protein: A good source of high-quality protein, which is essential for muscle maintenance and repair.
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Rich in Calcium: Supports bone health and helps prevent osteoporosis.
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Lower in Sodium: Compared to other cheeses, mozzarella has a lower sodium content, making it a healthier choice.
3. Basil: A Fragrant Herb with Medicinal Properties
Basil does more than just add flavor to a dish; it has numerous health benefits:
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Anti-Inflammatory Properties: Basil contains compounds that may help reduce inflammation in the body.
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Rich in Antioxidants: Helps protect cells from damage caused by free radicals.
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Supports Digestion: Basil has been used in traditional medicine to aid digestion and reduce bloating.
Why This Frittata Is a Great Meal Option
There are several reasons why the Mozzarella, Basil & Zucchini Frittata is a fantastic meal choice:
1. Quick and Easy to Prepare
One of the best aspects of this dish is its simplicity. With just a handful of ingredients and a few easy steps, you can have a delicious frittata ready in no time. It’s an excellent choice for busy mornings or a last-minute dinner option.
2. Perfect for Any Time of the Day
This frittata is not just for breakfast it works well as a lunch or dinner dish too. Pair it with a fresh salad, whole-grain toast, or a bowl of soup for a complete and satisfying meal.
3. A High-Protein, Low-Carb Option
With eggs and mozzarella as key ingredients, this frittata is rich in protein, which helps keep you full and satisfied. It is also low in carbohydrates, making it a suitable choice for those following a low-carb or keto diet.
4. Versatile and Customizable
While this recipe features zucchini, basil, and mozzarella, you can easily swap out or add ingredients to suit your preferences. Some great variations include:
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Adding More Vegetables: Bell peppers, spinach, mushrooms, or tomatoes can enhance both flavor and nutrition.
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Incorporating Meat: Cooked bacon, ham, or smoked salmon can add extra protein and depth of flavor.
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Experimenting with Different Cheeses: Try using feta, goat cheese, or cheddar for a unique twist.
Serving Suggestions and Pairings
To make your frittata meal even more enjoyable, consider these serving suggestions:
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With a Side Salad: A simple green salad with a light vinaigrette pairs beautifully with the frittata, adding a refreshing contrast.
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With Crusty Bread: A slice of whole-grain or sourdough bread drizzled with olive oil makes for a satisfying accompaniment.
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With a Bowl of Soup: A light vegetable soup or gazpacho can round out the meal perfectly.
Storing and Reheating Tips
One of the best things about a frittata is that it stores well, making it a great option for meal prep. Here’s how to store and reheat it:
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Refrigeration: Store leftover frittata in an airtight container in the refrigerator for up to 3 days.
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Reheating: Warm it in a skillet over low heat or in the microwave for about 30 seconds per slice.
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Freezing: While frittatas can be frozen, their texture may change slightly upon reheating. If freezing, wrap individual slices tightly in plastic wrap and store in a freezer-safe bag for up to 1 month.
Conclusion:
The Mozzarella, Basil & Zucchini Frittata is a fantastic dish that is as nutritious as it is delicious. With its simple preparation, fresh ingredients, and endless customization possibilities, it’s a meal that can be enjoyed at any time of the day. Whether you’re looking for a quick breakfast, a protein-packed lunch, or a light yet satisfying dinner, this frittata is an excellent choice.
By incorporating fresh vegetables, high-quality cheese, and aromatic herbs, this dish brings out the best flavors while keeping things healthy and balanced. Try it out, make it your own with different variations, and enjoy a meal that’s as easy to prepare as it is delightful to eat!