Quick Description: A light, fluffy, and protein-packed frittata loaded with zucchini, juicy tomatoes, and melty cheese – perfect for a satisfying low-carb meal.
Servings: 4
Prep Time: 10 minutes
Cook Time: 20–25 minutes
Total Time: 30–35 minutes
Dietary Badges: High-Protein, Low-Carb, Vegetarian, Gluten-Free
Ingredients
- 8 large eggs (for extra protein)
- 1 medium zucchini, thinly sliced
- 1 cup cherry tomatoes or 1 large tomato, chopped
- 3/4 cup shredded cheese (cheddar, mozzarella, or feta)
- 2 tablespoons milk or cream (optional, for creaminess)
- 2 tablespoons olive oil
- 2 tablespoons chopped fresh parsley or basil (plus more for garnish)
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon garlic powder (optional)
- 1/4 cup chopped onions (optional)
Instructions
- Preheat oven: Set oven to 375°F (190°C) if finishing in the oven.
- Prep vegetables: Slice zucchini thinly. Chop tomatoes if using a large one. Optional: Sauté onions in 1 tablespoon olive oil until translucent.
- Cook vegetables: Heat remaining 1 tablespoon olive oil in an oven-safe skillet over medium heat. Add zucchini (and onions if using) and cook 3–4 minutes until slightly softened. Stir in tomatoes and cook 2 more minutes. Season lightly with salt and pepper.
- Prepare egg mixture: In a bowl, whisk together eggs, milk/cream (if using), salt, pepper, and garlic powder. Mix in half of the cheese and chopped herbs.
- Combine and cook: Pour egg mixture over the vegetables in the skillet. Cook over medium-low heat for 4–5 minutes until edges begin to set.
- Top and bake: Sprinkle remaining cheese on top. Transfer skillet to oven and bake 10–15 minutes, or until center is set and top is lightly golden. Alternatively, cover and cook on stovetop on low until fully set.
- Garnish and serve: Let cool slightly, garnish with fresh parsley or basil, slice into wedges, and serve warm or at room temperature.
Ingredient Tips & Substitutions
- Eggs: Using 8 eggs boosts protein without adding carbs.
- Cheese: Choose full-fat cheese for flavor; plant-based cheese works for dairy-free.
- Milk/cream: Optional; skip for ultra-low-carb or use unsweetened almond milk.
- Vegetables: Mushrooms, spinach, and bell peppers are excellent additions without raising carb count.
Variations & Serving Suggestions
- Flavor variations: Add cooked chicken or turkey for extra protein.
- Herbs: Swap parsley/basil with chives, thyme, or oregano for a flavor twist.
- Serving ideas: Pair with a green salad or roasted veggies for a complete low-carb meal.
- Presentation: Slice into wedges and sprinkle with extra fresh herbs for a colorful, appealing plate.
Storage & Make-Ahead
- Refrigerator: Store in an airtight container for up to 3 days.
- Reheating: Warm in the oven at 350°F for 5–10 minutes or microwave in 1-minute bursts.
- Make-ahead: Prepare vegetables and egg mixture ahead; assemble and cook when ready.
Nutrition (Per Serving, Approximate)
- Calories: 220 kcal
- Protein: 18 g
- Carbs: 5 g
- Fat: 15 g
- Fiber: 1.5 g
Dietary Highlights: High-protein, low-carb, gluten-free, vegetarian
FAQs
Q: Can I make this dairy-free?
A: Yes! Skip the cheese and milk, or use plant-based alternatives.
Q: Can I add meat?
A: Absolutely. Cooked chicken, turkey, or bacon adds protein and flavor.
Q: Can it be cooked entirely on the stovetop?
A: Yes, cover and cook on low heat until the center is set, about 10–12 minutes.
Q: Can I freeze leftovers?
A: Yes, freeze individual wedges in airtight containers for up to 2 months. Reheat gently in the oven.
Personal Notes
I love this frittata for busy mornings or quick dinners. The combination of zucchini and tomatoes keeps it fresh, while extra eggs ensure it’s filling and high in protein. It’s a versatile recipe – feel free to experiment with herbs, veggies, or even leftover cooked meats for a family-friendly meal.
