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Courgette Frittata (Wholesome, Low Carb, Low Calorie!)



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This wholesome vegetarian frittata recipe will rapidly grow to be a brand new favourite in your house. It’s tremendous simple to make, has solely quarter-hour of prep time, and is a low fats, household pleasant wholesome breakfast! Get pleasure from this Courgette Frittata on a lazy weekend morning or as a meal prep breakfast through the week!

Are you somebody who shies away from attempting to make egg frittatas at dwelling as a result of it sounds difficult? I can completely relate – I was fairly intimidated to make them too! However I promise, they really look means more durable to make than they really are.

This courgette frittata is a good recipe for meal prep or for a simple breakfast for the entire household. It’s  an excellent versatile dish, and is straightforward to customise primarily based in your tastes, preferences, and no matter greens you occur to have on time! It additionally occurs to solely have six components – how’s that for simple!?

Get pleasure from this baked vegetable frittata at breakfast, lunch, dinner and even for a simple snack any day of the week!

Newest Recipe Video!

👩🏽‍🍳 Why This Recipe Works

  • Solely quarter-hour of prep time!
  • Tremendous simple recipe
  • Easy to customise – use no matter leftover veggies you may have available!
  • Nice for a wholesome meal, a simple seize and go breakfast
  • Excessive in protein, low in energy
  • Low carb, keto pleasant (4 grams internet carbs per serving)
  • A terrific vegetarian possibility for choosy eaters!
  • Finest low calorie frittata ever!

🥘 Substances

This courgette frittata recipe requires simply six easy components, simply present in your pantry or your native grocery retailer.

ingredients for baked easy healthy low fat courgette frittata recipe

Olive Oil: Utilizing olive oil over different sorts of oils equivalent to canola or vegetable helps to extend the quantity of wholesome fat on this recipe. Omega-3 fat have been linked to a decreased danger of heart problems.

Crimson Onion: A milder taste than the white onion, the crimson onion presents a little bit of shade and mellow onion taste to this dish.

Zucchini (Or Courgette): Zucchini is the star of this wholesome veggie frittata recipe. They’re wealthy in Nutritional vitamins A and C. We sliced them, however you may additionally use grated courgette if you happen to needed to.

Bell Pepper & Tomato: Bell peppers and tomatoes work effectively in baked dishes with their with subtly tangy but candy taste.

Garlic Clove: Utilizing contemporary garlic over garlic powder or jarred offers this dish a extra flavorful garlic profile.

Eggs: The important thing ingredient for this household favourite recipe! Overwhelmed eggs offers the recipe its fluffy texture.

Pinch Of Salt & Black Pepper: Don’t overlook to season this dish! Salt & pepper are vital to boost all of the scrumptious flavors on this recipe.

Grated Cheese: I wish to make this a courgette and feta frittata through the use of crumbled feta cheese, however you need to use any cheese you want! Parmesan cheese, goat cheese, or mozzarella cheese are all nice choices.

Elective Toppings: Contemporary dill, basil leaves, or parsley for garnish.

📖 Variations

You possibly can modify this scrumptious frittata in so many alternative methods! Listed below are a couple of of my favorites:

  • Greens: Change up this wholesome zucchini frittata by attempting completely different contemporary veggies! Squash, cherry tomatoes, spinach, mushrooms, candy potatoes, bell peppers, crimson peppers, leek, corn, yellow onion, contemporary spinach, yellow squash, eggplant or olives would all style nice on this recipe.
  • Toppings: This simple frittata recipe tastes nice topped with avocado slices, bitter cream, or contemporary herbs like dill or parsley.
  • Egg White Frittata: Omit the entire eggs, and use 2 egg whites for every egg this recipe requires.
  • Frittata Muffins: As soon as the eggs are mixed with the veggies within the pan, pour egg combination into muffin tins sprayed with cooking spray (as an alternative of protecting it within the cast-iron skillet). Bake at 350 levels for 20 minutes.
  • Goat Cheese Frittata: As a substitute of the feta, use crumbled, creamy goat cheese!
  • Butternut Squash Frittata: Strive substituting pumpkin or butternut squash instead of the zucchini on this recipe for a hearty, flavorful meal.

🔪 Directions

A fundamental frittata components usually consists of a ratio of eggs, cream, cheese, and fillings. We loosen up this recipe by rising the veggies, omitting the cream, and decreasing the cheese! For particulars on dietary data, see the recipe card beneath. Right here is the cooking course of to make a baked frittata recipe:

Warmth Oil and Onions: Warmth just a little olive oil in a forged iron pan (it’s also possible to use an oven-safe skillet or casserole dish) over medium warmth and add the onion, garlic and zucchini. Sauté veggies with a cook dinner time of about 4-5 minutes till calmly brown.

zucchini sauteeing in a pan

Add Tomatoes: Add chopped tomatoes to the courgette combination. Prepare dinner for an additional 2 minutes.

veggies sauteeing in a pan

Put together Eggs: In a big bowl beat the eggs and season with just a little little bit of salt and black pepper.

eggs in a bowl

Mix Eggs With Different Substances: Pour the egg combination over the cooked greens and crumble feta or mozzarella cheese excessive in a baking dish.

cheese added to egg mixture in pan

Bake: Place your forged iron skillet immediately within the oven. Bake for 25 minutes at 375 F / 180 C till the frittata is about within the center and barely golden on high. 

baked easy healthy low fat courgette frittata recipe (low carb vegetable frittata)

Cool: Let it cool for five minutes after which slice into 8 particular person slices. Serve: Serve this courgette frittata with contemporary herbs equivalent to dill or parsley. 

slice of baked easy healthy low fat courgette frittata recipe

❓Recipe FAQs

HOW TO REHEAT A FRITTATA?

One of the best a part of this straightforward frittata recipe is which you could reheat it on the stovetop simply the following day.

To reheat: place 1-2 Tbsp of oil in a skillet. Add the frittata to the skillet and cook dinner over medium warmth for 3 minutes on both sides. One other fast and straightforward means is to microwave it for 30 seconds on a low warmth setting till warmed via.

HOW LONG CAN YOU STORE A FRITTATA?

Frittatas make nice leftovers for breakfast, lunch, dinner or snacks. It may be saved within the fridge in an hermetic container for 3-4 days.

HOW DO YOU SERVE A FRITTATA?

A serve this oven baked frittata with potatoes, home made garlic bread, potatoes, contemporary toast or a inexperienced salad.

HOW MANY CALORIES ARE IN A VEGETARIAN FRITTATA?

This wholesome frittata recipe accommodates roughly 100 energy per serving. An extra ounce of feta cheese would supply an additional 75 energy to this dish.

WHAT IS THE BEST SAUCE FOR A FRITTATA?

A number of the hottest sauces to pair with this courgette frittata embody: adobo sauce, scorching sauce (or chili flakes), lemony tahini sauce, salsa, pico de gallo, tzatziki and chimichurri sauce.

WHAT ARE THE BEST FRITTATA FLAVOR COMBINATIONS?

A number of the ones I get pleasure from embody spinach, artichoke and feta cheese; broccoli, cheddar and inexperienced onion; zucchini, mozzarella and basil and at last a mix of cremini mushrooms, arugula and goat cheese.

Actually, any leftover greens you may have available could make for a scrumptious breakfast frittata! This can be a easy recipe one can find your self making time and time once more.

💭 Professional Ideas

  • Don’t overlook to season this recipe! Salt & pepper are vital to creating this dish shine. You should definitely add contemporary herbs to the highest of the frittata as a garnish as effectively.
  • Mess around along with your vegetable and cheese mixtures to search out your favourite variation.
  • You should definitely pre cook dinner your greens earlier than including them to the eggs. Uncooked greens is not going to be absolutely cooked by the point the eggs are achieved. You may as well roast your greens earlier than including them to the egg combination.
  • Don’t overcook your frittata! Keep watch over this crustless quiche whereas it’s within the oven. Bake till the eggs are puffed and opaque as this wholesome vegetable frittata recipe will proceed cooking as soon as pulled from the oven attributable to residual warmth.
  • Don’t overlook to season this recipe! Salt & pepper are vital to creating this dish shine. You should definitely add contemporary herbs to the highest of the frittata as a garnish as effectively.
  • Mess around along with your vegetable and cheese mixtures to search out your favourite variation.
  • You should definitely pre cook dinner your greens earlier than including them to the eggs. Uncooked greens is not going to be absolutely cooked by the point the eggs are achieved. You may as well roast your greens earlier than including them to the egg combination.
  • Don’t overcook your frittata! Keep watch over this crustless quiche whereas it’s within the oven. Bake till the eggs are puffed and opaque as this wholesome vegetable frittata recipe will proceed cooking as soon as pulled from the oven attributable to residual warmth.
slice taken from pan of baked easy healthy low fat courgette frittata recipe

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📋 Recipe Card

Courgette Frittata

This wholesome vegetarian frittata recipe will rapidly grow to be a brand new favourite recipe in your house. It’s tremendous simple to make, has solely quarter-hour of prep time, and is a low fats, household pleasant wholesome breakfast! Get pleasure from this Courgette Frittata on a lazy weekend morning or as a meal prep breakfast through the week!

Prep Time15 minutes

Prepare dinner Time25 minutes

Whole Time40 minutes

Course: Breakfast, Brunch, Essential Course

Delicacies: American, French

Weight-reduction plan: Gluten Free, Vegetarian

Servings: 8 servings

Energy: 99kcal

  • Don’t overlook to season this recipe! Salt & pepper are vital to creating this dish shine. You should definitely add contemporary herbs to the highest of the frittata as a garnish as effectively.
  • Mess around along with your vegetable and cheese mixtures to search out your favourite variation.
  • You should definitely pre cook dinner your greens earlier than including them to the eggs. Uncooked greens is not going to be absolutely cooked by the point the eggs are achieved. You may as well roast your greens earlier than including them to the egg combination.
  • Don’t overcook your frittata! Keep watch over this crustless quiche whereas it’s within the oven. Bake till the eggs are puffed and opaque as this dish will proceed cooking as soon as pulled from the oven attributable to residual warmth.

Serving: 1slice | Energy: 99kcal | Carbohydrates: 5g | Protein: 6g | Fats: 6g | Saturated Fats: 2g | Polyunsaturated Fats: 1g | Monounsaturated Fats: 3g | Trans Fats: 1g | Ldl cholesterol: 126mg | Sodium: 83mg | Potassium: 308mg | Fiber: 1g | Sugar: 3g



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