Zucchini-Tomato Frittata(Makes 4 Servings; Carb Count: 10 Grams)
A colorful, protein-packed zucchini-tomato frittata bursting with fresh herbs and flavors, perfect for a healthy breakfast, brunch, or light meal for any occasion.
Ingredients
Instructions
- Preheat oven to 375°F (190°C).
- In a bowl, whisk together eggs and egg whites until well combined.
- In a skillet, sauté zucchini, broccoli, and bell peppers until tender.
- Add sun-dried tomatoes, green onions, basil, and red pepper to the vegetables and cook for 2 minutes.
- Pour the beaten eggs over the vegetable mixture in the skillet and cook without stirring for 2-3 minutes until edges set.
- Sprinkle cottage cheese, Parmesan cheese, and seasonings evenly over the mixture.
- Transfer the skillet to the oven and bake for 15-20 minutes until the frittata is puffed and cooked through.
- Remove from oven, let cool slightly, then slice and serve.
Tips & Substitutions
For a creamier texture, consider using full-fat cottage cheese instead of low-fat. You can also substitute asparagus for the broccoli for a different flavor profile. If fresh basil isn't available, dried basil can work in a pinch, but use less as it’s more concentrated. For added protein, toss in some cooked diced chicken or turkey.
Serving Suggestions
Serve the frittata warm, garnished with additional fresh basil or a sprinkle of Parmesan cheese. It pairs beautifully with a side of mixed greens dressed with lemon vinaigrette or roasted vegetables. For a heartier meal, complement it with crusty bread or enjoy it alongside baked goods like Baklava(Greek Pastry) for dessert.
Storage & Reheating
Store leftover frittata in an airtight container in the refrigerator for up to 3 days. To reheat, microwave individual slices for about 30-45 seconds. Alternatively, place in a preheated oven at 350°F (175°C) for 10-15 minutes until warmed through.
Nutrition & Diet Analysis (per serving)
Each serving of Zucchini-Tomato Frittata(Makes 4 Servings; Carb Count: 10 Grams) contains roughly 520 calories, with 32g protein, 81g carbohydrates, and 8g fat. It is an excellent source of vitamin C (101% of the Daily Value), protein (64% of the Daily Value), and calcium (31% of the Daily Value), and a good source of dietary fiber. Note that it is relatively high in sodium, at 814mg per serving (35% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use frozen vegetables in this frittata?
Yes, frozen vegetables can be used, but make sure to thaw and drain them well to avoid excess moisture. Sauté them until heated through before adding the eggs to ensure they cook evenly.
How can I make this frittata dairy-free?
To make the frittata dairy-free, simply omit the cottage cheese and Parmesan cheese. You can replace the cottage cheese with a dairy-free alternative like cashew cream or silken tofu blended until smooth for a similar texture.
What other vegetables can I add to the frittata?
You can customize this frittata with a variety of vegetables. Spinach, kale, or mushrooms are excellent choices. Just be sure to sauté them first to release moisture and enhance their flavors, ensuring a delicious end result.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).