Zucchini Frittata

5.0

(6)

4 Reviews

A frittata, a flat omelet in Italy, can be filled with a variety of vegetables and cheeses and makes a great impromptu brunch dish or supper. In this version, fresh mint and basil brighten the mild taste of zucchini.

Marie Simmons

Updated on July 22, 2024

Reviewed by Dietitian

Christa Brown, M.S., RDN, LD

Tested by

EatingWell Test Kitchen

Active Time:

35 mins

Total Time:

35 mins

Servings:

Yield:

2 servings

Nutrition Profile:

Soy-Free Vegetarian Gluten-Free

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Ingredients

4 teaspoons extra-virgin olive oil, divided
1 cup diced zucchini, (1 small)
½ cup chopped onion
1/2 cup grape tomatoes, or cherry tomatoes, halved
¼ cup slivered fresh mint
¼ cup slivered fresh basil
¼ teaspoon salt, divided
5 large eggs
Freshly ground pepper, to taste
1/3 cup crumbled goat cheese, (2 ounces)

Directions

Heat 2 teaspoons oil in a 10-inch nonstick skillet over medium heat. Add zucchini and onion; cook, stirring often, for 1 minute. Cover and reduce heat to medium-low; cook, stirring occasionally, until the zucchini is tender, but not mushy, 3 to 5 minutes. Add tomatoes, mint, basil, 1/8 teaspoon salt and a grinding of pepper; increase heat to medium-high and cook, stirring, until the moisture has evaporated, 30 to 60 seconds.
Whisk eggs, the remaining 1/8 teaspoon salt and a grinding of pepper in a large bowl until blended. Add the zucchini mixture and cheese; stir to combine.
Preheat the broiler.
Wipe out the pan and brush it with the remaining 2 teaspoons oil; place over medium-low heat. Add the frittata mixture and cook, without stirring, until the bottom is light golden, 2 to 4 minutes. As it cooks, lift the edges and tilt the pan so uncooked egg will flow to the edges.
Place the pan under the broiler and broil until the frittata is set and the top is golden, 1 1/2 to 2 1/2 minutes. Loosen the edges and slide onto a plate. Cut into wedges and serve.

Equipment

10-inch nonstick skillet

Frequently Asked Questions

Can I eat this if I have high cholesterol?

Yes. While we used to think that you should limit egg consumption when trying to reduce cholesterol, we now know that dietary cholesterol—the cholesterol in the food we eat—is not a big contributor to the amount of cholesterol in our bodies. Regularly eating foods high in trans and saturated fats, however, has been shown to raise harmful LDL cholesterol and lower helpful HDL cholesterol.
Is this recipe vegetarian?

Yes, if you eat eggs and dairy, this recipe fits into a vegetarian meal pattern.
Is this recipe gluten-free?

Yes, this recipe contains no ingredients containing gluten.
Can I eat this if I'm following a low-carb, high-protein diet?

Yes, this frittata recipe is both low-carb and high-protein.
Can I use a different type of cheese?

Absolutely! If you prefer, use feta or ricotta salata in place of the goat cheese.
I don't have a broiler, can I bake the frittata instead?

Yes, you can. Preheat the oven to 400°F. Follow the recipe through Step 4, then bake until the frittata is set, about 8 to 10 minutes.
What can I serve with the frittata?

Serve the frittata with Crispy Skillet Breakfast Potatoes, Sweet Potato Hash Browns, Peach Baked Oatmeal or Baked Oatmeal with Banana, Raisins & Walnuts for a hearty breakfast. Frittatas can also be served for dinner with Sour Cream-&-Herb Baked Potatoes, Garlic-Rosemary Roasted Potatoes or crusty Whole-Wheat Sourdough Bread and a side salad to round out the meal.
What is the difference between a quiche and a frittata?

Although quiches and frittatas are both egg-based dishes, they have a few differences in ingredients and preparation. A quiche is typically made with a custard base, with a crust or without a crust, and is baked entirely in the oven. In a frittata, the ingredients are mixed in with eggs and cooked on the stovetop, then finished underneath a broiler or in an oven.

Additional reporting by Carrie Myers and Jan Valdez

Originally appeared: EatingWell Magazine, Spring 2003

Nutrition Facts (per serving)

370	Calories
28g	Fat
9g	Carbs
21g	Protein

Nutrition Facts
Servings Per Recipe 2
Calories 370
% Daily Value *
Total Carbohydrate 9g	3%
Dietary Fiber 3g	9%
Total Sugars 5g
Protein 21g	42%
Total Fat 28g	36%
Saturated Fat 10g	52%
Cholesterol 394mg	131%
Vitamin A 2133IU	43%
Vitamin C 22mg	24%
Folate 91mcg	23%
Sodium 562mg	24%
Calcium 196mg	15%
Iron 4mg	23%
Magnesium 50mg	12%
Potassium 561mg	12%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.