This Zucchini Egg Frittata is a simple and healthy dish, perfect for breakfast or a light dinner. Grated zucchini adds moisture and a fresh flavor, while the eggs bind everything together. Topped with fresh tomatoes and melted cheese, this dish is flavorful and satisfying.
Preparation Time: 10 minutes
Cooking Time: 20 minutes
Total Time: 30 minutes
Servings: 2-3
Ingredients:
- For the Frittata:
- 2 zucchini, grated
- 3 eggs
- 3 tablespoons wheat flour
- 1 teaspoon salt
- 1 teaspoon black pepper
- Oregano, to taste
- For the Toppings:
- 3 tomatoes, sliced
- Cheese (such as mozzarella or cheddar), grated
Instructions:
- Prepare the Frittata:
- Preheat your oven to 180°C (350°F).
- In a mixing bowl, whisk together the eggs, flour, salt, black pepper, and oregano.
- Grate the zucchini and squeeze out any excess moisture. Add the grated zucchini to the egg mixture and stir to combine.
- Cook the Frittata:
- Heat a little oil in a non-stick skillet over medium heat.
- Pour the egg and zucchini mixture into the skillet, spreading it out evenly.
- Cook for 5-7 minutes on medium heat until the edges start to set.
- Add the Toppings:
- Arrange the sliced tomatoes on top of the frittata and sprinkle with grated cheese.
- Place the skillet in the preheated oven and bake for 10-12 minutes, or until the frittata is fully set and the cheese is melted and golden.
Serving Suggestions:
- Serve with a side of fresh salad or greens for a complete meal.
- Pair with whole-grain toast for a heartier breakfast.
- Add avocado slices on top for extra richness.
- Serve with a dollop of sour cream or Greek yogurt.
- Enjoy with a glass of freshly squeezed juice for a refreshing touch.
Cooking Tips:
- Squeeze out excess moisture from the zucchini to prevent the frittata from becoming watery.
- Feel free to add other vegetables like spinach, bell peppers, or mushrooms for more variety.
- Use a non-stick skillet to ensure easy flipping and serving.
- For extra flavor, sprinkle some grated Parmesan cheese on top before baking.
Nutritional Benefits:
- Zucchini is low in calories and high in vitamins, particularly vitamin A and C.
- Eggs provide a good source of protein and essential nutrients like vitamin B12.
- The addition of cheese adds calcium and healthy fats for a balanced meal.
Dietary Information:
- Vegetarian-friendly.
- Can be made gluten-free by substituting wheat flour with gluten-free flour.
- Low in carbs and suitable for low-carb diets.
Nutritional Facts (Per Serving):
- Calories: ~250 kcal
- Protein: 14g
- Carbohydrates: 12g
- Fat: 18g
- Fiber: 2g
- Sodium: 600mg
Storage:
- Store leftovers in an airtight container in the fridge for up to 2-3 days.
- Reheat in the microwave or oven before serving.
Why You’ll Love This Recipe: This Zucchini Egg Frittata is quick, versatile, and packed with fresh flavors. It’s a great way to enjoy zucchini in a savory dish, and the combination of tomatoes and cheese gives it a rich and satisfying taste. Whether you’re looking for a light breakfast, a nutritious lunch, or a simple dinner, this frittata fits the bill. Plus, it’s easy to make and can be customized with your favorite ingredients.
Conclusion: This Zucchini Egg Frittata is a perfect example of how simple ingredients can come together to create a delicious and satisfying meal. It’s light yet filling, with a great balance of flavors from the zucchini, tomatoes, and cheese. Whether you serve it for breakfast, lunch, or dinner, it’s sure to be a crowd-pleaser. Enjoy this easy-to-make dish and get creative with the toppings and additions!
Frequently Asked Questions:
- Can I use frozen zucchini for this recipe?
- Fresh zucchini is best, but if using frozen, make sure to thaw and squeeze out excess moisture before using.
- Can I add other vegetables to the frittata?
- Absolutely! You can add spinach, bell peppers, mushrooms, or even onions for added flavor and texture.
- Can I make this recipe ahead of time?
- Yes, you can prepare the frittata ahead of time and store it in the fridge for up to 3 days. Reheat before serving.
- Can I use a different type of cheese?
- Yes! Mozzarella, cheddar, feta, or goat cheese all work great in this recipe.
- How do I make this recipe dairy-free?
- You can omit the cheese or use a dairy-free alternative like vegan cheese.
- Can I make this recipe without eggs?
- You can substitute the eggs with a flax egg or a chickpea flour mixture to make it egg-free.
- Can I use a different type of flour?
- Yes, you can substitute the wheat flour with gluten-free flour or almond flour if needed.
- How do I prevent the frittata from becoming soggy?
- Squeeze out as much moisture as possible from the zucchini before adding it to the mixture.
- Can I bake this frittata instead of cooking it on the stove?
- Yes, you can bake the frittata in the oven at 180°C (350°F) for 20-25 minutes instead of cooking it on the stove.
- Is this recipe suitable for a low-carb diet?
- It is relatively low in carbs, but if you want to make it even lower-carb, you can skip the flour and use more vegetables.