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Hello! I’m Anjali. I’m a board certified health coach, author, wife, mom and food lover from the SF Bay area (now living in Seattle, WA!); with a passion for delicious food and a desire to make healthy eating easy, tasty and fun! Learn more about me here and stay for a while!

Anjali Shah

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

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This healthy vegetarian frittata recipe will quickly become a new favorite in your home. It’s super easy to make, has only 15 minutes of prep time, and is a low fat, family friendly healthy breakfast! Enjoy this Courgette Frittata on a lazy weekend morning or as a meal prep breakfast during the week!

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

Are you someone who shies away from trying to make egg frittatas at home because it sounds complicated? I can totally relate – I used to be pretty intimidated to make them too! But I promise, they actually look way harder to make than they actually are.

This courgette frittata is a great recipe for meal prep or for an easy breakfast for the whole family. It’s a super versatile dish, and is easy to customize based on your tastes, preferences, and whatever vegetables you happen to have on time!

What is a courgette? It’s just another name for zucchini! 🙂

Enjoy this baked vegetable frittata at breakfast, lunch, dinner or even for an easy snack any day of the week! It also happens to only have six ingredients – how’s that for easy!?

Latest Recipe Video!

👩🏽‍🍳 Why This Recipe Works

  • Only 15 minutes of prep time!
  • Super easy recipe
  • Simple to customize – use whatever leftover veggies you have on hand!
  • Great for a healthy meal, an easy grab and go breakfast
  • High in protein, low in calories
  • Low carb, keto friendly (4 grams net carbs per serving)
  • A great vegetarian option for picky eaters!
  • Best low calorie frittata ever!

🥘 Ingredients

This courgette frittata recipe calls for just six simple ingredients, easily found in your pantry or your local grocery store.

ingredients for baked easy healthy low fat courgette frittata recipe

Olive Oil: Using olive oil over other types of oils such as canola or vegetable 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: A milder flavor than the white onion, the red onion offers a bit of color and mellow onion flavor to this dish.

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

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

Garlic Clove: Using fresh garlic over garlic powder or jarred gives this dish a more flavorful garlic profile.

Eggs: The key ingredient for this family favorite recipe! Beaten eggs gives the recipe its fluffy texture.

Pinch Of Salt & Black Pepper: Don’t forget to season this dish! Salt & pepper are 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: Fresh dill, basil leaves, or parsley for garnish.

📖 Variations

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

  • Vegetables: Change up this healthy zucchini frittata by trying different fresh veggies! Squash, cherry tomatoes, spinach, mushrooms, sweet potatoes, bell peppers, red peppers, leek, corn, yellow onion, fresh spinach, yellow squash, eggplant or olives would all taste great in this recipe.
  • Toppings: This easy frittata recipe tastes great topped with avocado slices, sour cream, or fresh herbs like dill or parsley.
  • Egg White Frittata: Omit the whole eggs, and use 2 egg whites for each egg this recipe calls for.
  • Frittata Muffins: Once the eggs are combined with the veggies in the pan, pour egg mixture into muffin tins sprayed with cooking spray (instead of keeping it in the cast-iron skillet). Bake at 350 degrees for 20 minutes.
  • Goat Cheese Frittata: Instead of the feta, use crumbled, creamy goat cheese!
  • Butternut Squash Frittata: Try substituting pumpkin or butternut squash in place of the zucchini in this recipe for a hearty, flavorful meal.

🔪 Instructions

A basic frittata formula typically consists of a ratio of eggs, cream, cheese, and fillings. We lighten up this recipe by increasing the veggies, omitting the cream, and reducing the cheese! For details on nutritional information, see the recipe card below. Here is the cooking process to make a baked frittata recipe:

Heat Oil and Onions: Heat a little olive oil in a cast iron pan (you can also use an oven-safe skillet or casserole dish) over medium heat and add the onion, garlic and zucchini. Sauté veggies with a cook time of about 4-5 minutes until lightly brown.

zucchini sauteeing in a pan

Add Tomatoes: Add chopped tomatoes to the courgette mixture. Cook for another 2 minutes.

veggies sauteeing in a pan

Prepare Eggs: In a large bowl beat the eggs and season with a little bit of salt and black pepper.

eggs in a bowl

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

cheese added to egg mixture in pan

Bake: Place your cast iron skillet directly in the oven. Bake for 25 minutes at 375 F / 180 C until the frittata is set in the middle and slightly golden on top. 

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

Cool: Let it cool for 5 minutes and then slice into 8 individual slices. Serve: Serve this courgette frittata with fresh herbs such as dill or parsley. 

slice of baked easy healthy low fat courgette frittata recipe

❓Recipe FAQs

HOW TO REHEAT A FRITTATA?

The best part of this simple frittata recipe is that you can reheat it on the stovetop easily the next day.

To reheat: place 1-2 Tbsp of oil in a skillet. 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.

HOW LONG CAN YOU STORE A FRITTATA?

Frittatas make great leftovers for breakfast, lunch, dinner or snacks. It can be kept in the refrigerator in an airtight container for 3-4 days.

HOW DO YOU SERVE A FRITTATA?

A serve this oven baked frittata with potatoes, homemade garlic bread, potatoes, fresh toast or a green salad.

HOW MANY CALORIES ARE IN A VEGETARIAN FRITTATA?

This healthy frittata recipe contains roughly 100 calories per serving. An additional ounce of feta cheese would provide an extra 75 calories to this dish.

WHAT IS THE BEST SAUCE FOR A FRITTATA?

Some of the most popular sauces to pair with this courgette frittata include: adobo sauce, hot sauce (or chili flakes), lemony tahini sauce, salsa, pico de gallo, tzatziki and chimichurri sauce.

WHAT ARE THE BEST FRITTATA FLAVOR COMBINATIONS?

Some of the ones I enjoy include spinach, artichoke and feta cheese; broccoli, cheddar and green onion; zucchini, mozzarella and basil and finally a combination of cremini mushrooms, arugula and goat cheese.

Honestly, any leftover vegetables you have on hand can make for a delicious breakfast frittata! This is a simple recipe you will find yourself making time and time again.

💭 Expert Tips

  • Don’t forget to season this recipe! Salt & pepper are critical to making this dish shine. Be sure to add fresh herbs to the top of the frittata as a garnish as well.
  • Play around with your vegetable and cheese combinations to find your favorite variation.
  • Be sure to pre cook your vegetables before adding them to the eggs. Raw vegetables will not be fully cooked by the time the eggs are done. You can also roast your vegetables before adding them to the egg mixture.
  • Don’t overcook your frittata! Keep an eye on this crustless quiche while it is in the oven. Bake until the eggs are puffed and opaque as this healthy vegetable frittata recipe will continue cooking once pulled from the oven due to residual heat.
  • Don’t forget to season this recipe! Salt & pepper are critical to making this dish shine. Be sure to add fresh herbs to the top of the frittata as a garnish as well.
  • Play around with your vegetable and cheese combinations to find your favorite variation.
  • Be sure to pre cook your vegetables before adding them to the eggs. Raw vegetables will not be fully cooked by the time the eggs are done. You can also roast your vegetables before adding them to the egg mixture.
  • Don’t overcook your frittata! Keep an eye on this crustless quiche while it is in the oven. Bake until the eggs are puffed and opaque as this healthy vegetable frittata recipe will continue cooking once pulled from the oven due to residual heat.
slice taken from pan of baked easy healthy low fat courgette frittata recipe

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📋 Recipe Card

baked easy healthy low fat courgette frittata recipe (low carb vegetable frittata in a pan)
Print Recipe
5 from 6 votes

Courgette Frittata

This healthy vegetarian frittata recipe will quickly become a new favorite recipe in your home. It’s super easy to make, has only 15 minutes of prep time, and is a low fat, family friendly healthy breakfast! Enjoy this Courgette Frittata on a lazy weekend morning or as a meal prep breakfast during the week!
Prep Time15 mins
Cook Time25 mins
Total Time40 mins
Course: Breakfast, Brunch, Main Course
Cuisine: American, French
Diet: Gluten Free, Vegetarian
Servings: 8 servings
Calories: 99kcal
Author: Anjali Shah

Ingredients

  • 2 Small zucchini sliced
  • 1 Red onion diced
  • 1 Garlic clove minced
  • 6 Medium eggs
  • 3 Ripe tomatoes diced
  • 1 tbsp Olive oil
  • Salt & Black Pepper for seasoning
  • cup crumbled feta or shredded mozzarella cheese
  • fresh dill or parsley  optional toppings

Equipment

Instructions

  • Heat the olive oil in an ovenproof pan over medium heat and add the onion, garlic and zucchini. Cook for 4-5 minutes until lightly brown.
  • Add chopped tomatoes and cook for another 2 minutes.
  • In a bowl beat the eggs and season with salt and pepper.
  • Pour the egg mixture over the cooked vegetable and crumble feta or mozzarella cheese over the top.
  • Bake for 25 minutes at 375ºF / 180ºC until the frittata is set in the middle and slightly golden on top.
  • Let it cool for 5 minutes and slice into 8 even slices.
  • Serve with fresh herbs.

Video

https://youtu.be/r3aFAMJidWw

Notes

  • Don’t forget to season this recipe! Salt & pepper are critical to making this dish shine. Be sure to add fresh herbs to the top of the frittata as a garnish as well.
  • Play around with your vegetable and cheese combinations to find your favorite variation.
  • Be sure to pre cook your vegetables before adding them to the eggs. Raw vegetables will not be fully cooked by the time the eggs are done. You can also roast your vegetables before adding them to the egg mixture.
  • Don’t overcook your frittata! Keep an eye on this crustless quiche while it is in the oven. Bake until the eggs are puffed and opaque as this dish will continue cooking once pulled from the oven due to residual heat.

Nutrition

Serving: 1slice | Calories: 99kcal | Carbohydrates: 5g | Protein: 6g | Fat: 6g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 1g | Cholesterol: 126mg | Sodium: 83mg | Potassium: 308mg | Fiber: 1g | Sugar: 3g

Posted In…

Breakfast ·

Whether it’s a quick smoothie or indulgent (but guilt-free) pancakes, my breakfast recipes have everything you need to start your day off right.

These recipes are healthy, filling, and easy to make!

10 responses to “Courgette Frittata (Healthy, Low Carb, Low Calorie!)”

  1. I pre-cooked a double batch of veggies and granddaughters (7&10) each put one together for Sunday breakfast! I managed the baking and placed slices on a platter when ready to bring to the table. It was yummy and the girls were so proud!! We ate with a spoonful of crème fresh! Thank you for the great recipe!!!5 stars

  2. Adding fresh zucchini to the frittata was wonderful! Not a big fan of feta so added in some goat cheese and mozzarella. Delicious!5 stars

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