This zucchini and mushroom frittata is a delightful and easy-to-make dish that’s perfect for breakfast, lunch, or dinner. Packed with grated zucchini, mushrooms, and a blend of vegetables, this frittata is light yet satisfying. Topped with melted mozzarella and served with a creamy garlic sauce, it’s a meal that’s both nutritious and flavorful. Whether you’re looking for a quick meal or a dish to impress guests, this frittata is a great choice.
Preparation Time
- Total Preparation Time: 45 minutes
- Active Preparation Time: 20 minutes
- Cooking Time: 25 minutes
Ingredients
For the Frittata:
- 2 zucchini, grated
- 1 onion, finely chopped
- 1 carrot, grated
- 1-2 garlic cloves, minced
- 1 pepper, diced
- 200-250 g mushrooms (1/2 lb), sliced
- 3 eggs
- Salt and pepper to taste
- 1 cup milk (240 ml)
- 1 cup flour (120 g)
- 1 tsp baking powder (optional)
- Vegetable oil (for sautéing)
- 100 g mozzarella cheese, shredded (3 oz)
For the Sauce:
- 3 tbsp sour cream
- 2 tbsp mayonnaise
- 1 garlic clove, minced
- Fresh parsley, chopped
Directions
Prepare the Vegetables:
- Grate and Chop:
- Grate the zucchini and carrot. Finely chop the onion and dice the pepper. Slice the mushrooms and mince the garlic.
- Sauté the Vegetables:
- Heat a little vegetable oil in a large skillet over medium heat. Add the chopped onion and sauté until softened, about 3 minutes.
- Add the grated carrot, diced pepper, and minced garlic. Cook for another 3-4 minutes until the vegetables begin to soften.
- Add the sliced mushrooms and grated zucchini. Continue cooking, stirring occasionally, until the vegetables are tender and any excess liquid has evaporated, about 5 minutes. Season with salt and pepper to taste.
Prepare the Frittata Mixture:
- Mix the Wet Ingredients:
- In a large bowl, beat the eggs and then whisk in the milk until well combined.
- Combine the Dry Ingredients:
- In a separate bowl, mix the flour and baking powder (if using). Gradually whisk the dry ingredients into the wet mixture until smooth.
- Combine Everything:
- Stir the cooked vegetables into the egg mixture until well combined.
Cook the Frittata:
- Cook the Frittata:
- Preheat the oven to 180°C (350°F).
- Lightly grease a baking dish or an oven-safe skillet with vegetable oil. Pour the frittata mixture into the dish.
- Sprinkle the shredded mozzarella evenly over the top.
- Bake:
- Bake in the preheated oven for 20-25 minutes, or until the frittata is set and the top is golden brown.
Prepare the Sauce:
- Make the Creamy Garlic Sauce:
- In a small bowl, combine 3 tbsp sour cream, 2 tbsp mayonnaise, minced garlic, and chopped parsley. Mix well until smooth.
Serve:
- Serve:
- Once the frittata is baked, let it cool slightly before slicing. Serve warm, topped with the creamy garlic sauce.
Cooking Tips
- Vegetables: Make sure to cook off any excess moisture from the zucchini to prevent the frittata from becoming soggy.
- Baking Powder: The baking powder is optional but will give the frittata a slightly fluffier texture.
- Cheese: Feel free to substitute mozzarella with cheddar or your favorite cheese.
Nutritional Benefits
- Zucchini: Low in calories and high in vitamins A and C.
- Mushrooms: Provide a good source of protein and fiber, along with B vitamins.
- Eggs: Rich in protein and essential nutrients like vitamin D and choline.
Dietary Information
- This recipe is vegetarian.
- For a gluten-free version, substitute the flour with a gluten-free baking mix.
Nutritional Facts (per serving, based on 6 servings)
- Calories: Approximately 220 kcal
- Protein: 10 grams
- Carbohydrates: 18 grams
- Fat: 12 grams
- Fiber: 2 grams
Storage
- Refrigeration: Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheating: Reheat in the microwave or oven before serving.
Why You’ll Love This Recipe
- Versatile: Perfect for any meal of the day—breakfast, lunch, or dinner.
- Nutritious: Packed with vegetables and protein, making it a healthy choice.
- Flavorful: The combination of sautéed vegetables, melted cheese, and creamy garlic sauce is irresistible.
- Easy to Make: Simple ingredients and straightforward steps make this recipe accessible for all cooking levels.
Conclusion
This zucchini and mushroom frittata is a delicious, versatile dish that’s perfect for any time of day. The combination of tender vegetables, rich eggs, and melted mozzarella creates a satisfying meal that’s both nutritious and full of flavor. Topped with a creamy garlic sauce, this frittata is sure to become a favorite in your recipe collection. Enjoy the simplicity and deliciousness of this easy-to-make dish!
Frequently Asked Questions
- Can I use other vegetables in this frittata?
- Yes, you can add or substitute vegetables like spinach, bell peppers, or tomatoes.
- Is the baking powder necessary?
- Baking powder is optional but helps make the frittata lighter and fluffier.
- Can I make this frittata ahead of time?
- Yes, you can prepare the frittata in advance and reheat it before serving.
- What cheese can I use instead of mozzarella?
- Cheddar, gouda, or feta would work well as substitutes.
- How do I prevent the frittata from sticking to the pan?
- Make sure to grease the baking dish or skillet well with vegetable oil.
- Can I freeze the frittata?
- While it’s best enjoyed fresh, you can freeze leftovers. Thaw and reheat before serving.
- How can I make this recipe dairy-free?
- Use a dairy-free milk alternative and vegan cheese to make it dairy-free.
- What can I serve with this frittata?
- It pairs well with a side salad, crusty bread, or roasted potatoes.
- Can I add meat to this frittata?
- Yes, cooked bacon, ham, or sausage would be great additions.
- How do I store leftovers?
- Store in an airtight container in the refrigerator and reheat as needed.