Courgette Frittata

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My healthy Courgette frittata recipe will quickly become a new favorite breakfast meal prep in your home. It’s super easy to make in 40 minutes with only 15 minutes of prep time, and is a low-fat, family-friendly, healthy breakfast made with zucchini, eggs, and tomatoes.

I love making easy breakfast meal prep recipes to make my mornings easier, and this courgette frittata recipe and vegan zucchini muffins help me with that. Zucchini is such a nutritious vegetable packed with vitamins and minerals, perfect for baked goods.

It keeps food recipes like these savory vegetarian muffins nice and moist, and that’s why it was the perfect ingredient for my vegetarian frittata. The recipe is similar to a Spanish omelet but without the potatoes and spices, and is so simple to make, I make it every week for my family to enjoy anytime of the day.

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🥘 Ingredients

My courgette frittata recipe calls for just six simple ingredients, easily found in your pantry or your local grocery store. These are the ingredients I use:

Olive Oil: I prefer to use olive oil over other types of oils, such as canola or vegetable, as it helps to increase the amount of healthy fats in this recipe. Omega-3 fats have been linked to a reduced risk of cardiovascular disease.

Red Onion: I use red onion in this recipe as it offers a bit of color and a milder onion flavor than the white onion.

Zucchini (Or Courgette): Zucchini is the star of this healthy veggie frittata recipe. They are rich in Vitamins A and C. I slice them, but you could also use them if you want to.

Bell Pepper & Tomato: Bell peppers and tomatoes work well in baked dishes like this with their subtly tangy yet sweet flavor.

Garlic Clove: I use fresh garlic over garlic powder or jarred garlic to give this dish a more flavorful garlic profile.

Eggs: The key ingredient for my family’s favorite recipe is beaten eggs to give the recipe its fluffy texture.

Seasoning: Just a sprinkle of salt and pepper is critical to enhance all the delicious flavors in this recipe.

Grated Cheese: I like to make this a courgette and feta frittata by using crumbled feta cheese, but you can use any cheese you like! Parmesan cheese, goat cheese, or mozzarella cheese are all great options.

Optional Toppings: I like to finish the frittatas with a touch of fresh dill, basil leaves, or parsley for garnish.

🔪 How To Make

Here is my simple cooking process to make a baked zucchini frittata recipe.

Heat Oil and Onions: First, I heat a little olive oil in a cast-iron pan over medium heat, add the onion, garlic, and zucchini, and sauté the veggies for about 4-5 minutes until lightly brown.

Add Tomatoes: Next, I add chopped tomatoes to the courgette mixture, cooking for another 2 minutes.

Prepare Eggs: Then, in a large bowl, I beat the eggs and season them with a little bit of salt and black pepper.

Combine Eggs With Other Ingredients: I pour the egg mixture over the cooked vegetables and crumble feta or mozzarella cheese over the top in a baking dish.

Bake: Finally, I place my cast-iron skillet directly in the oven, baking for 25 minutes at 375 F / 180 C until the frittata is set in the middle and slightly golden on top.

Cool: Let it cool for 5 minutes and then slice it into 8 individual slices.

Serve: I serve this courgette frittata with fresh herbs such as dill or parsley.

📖 Variations

You can modify this delicious zucchini frittata in so many different ways! Here are a few of my favorites:

Vegetables: Change up this healthy zucchini frittata by adding different fresh veggies! I add about half a cup of squash, cherry tomatoes, spinach, mushrooms, sweet potatoes, bell peppers, red peppers, leek, corn, yellow onion, fresh spinach, yellow squash, eggplant, or olives, and cook the veggies together before adding the eggs.

Egg White Frittata: To cut the calories even more and boost the protein, I use egg whites instead of whole eggs. I whisk 2 egg whites for every egg, so for this recipe, I used 12 egg whites.

Frittata Muffins: Once the eggs are combined with the veggies in the pan, I pour the egg mixture into muffin tins sprayed with cooking spray (instead of keeping it in the cast-iron skillet) and bake at 350 degrees for 20 minutes.

🍽 Serving Suggestions

I love eating a slice before I head out the door in the morning. It’s light, flavorful, and packed with nutrition that fills me up. But it’s also nice to enjoy a slice with a salad, soup, or other healthy side dishes:

Soups and salads: I personally like the tomato combination with this zucchini frittata, so I always make tomato soup with canned tomatoes for convenience. It’s super simple and delicious! Another great combination is this creamy, healthy potato salad that I make for potlucks and cookouts.

Side dishes: On weekends, I like to serve this frittata with vegetarian pesto pasta for lunch with the family, as it is light and quick to whip up when I have already cooked frittata in the fridge. My husband on the other hand, likes to spread healthy mashed potatoes on top of his frittata slice with a dollop of Tzatziki sauce or vegan sour cream.

🧊 Storage Directions

Refrigeration: I store any leftover frittata slices in the refrigerator in an airtight container for 3-4 days.

Freezing: I transfer any leftover slices to separate freezer bags or a freezer container and freeze for up to 3 months.

Reheating: I place 1-2 Tbsp of oil in a skillet, and add the frittata to the skillet and cook over medium heat for 3 minutes on each side. Another quick and easy way is to microwave it for 30 seconds on a low heat setting until warmed through.

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