Zucchini Frittata
A zucchini frittata is one of those dishes that perfectly captures the heart of the Mediterranean diet, simple ingredients, fresh vegetables, and nourishing flavor. Combining tender zucchini, olive oil, herbs, and eggs, this vegetable frittata is both light and filling. It’s a recipe that works for any meal of the day: a breakfast frittata to start the morning, a satisfying brunch centerpiece, or a quick, healthy dinner option.
The beauty of a zucchini frittata lies in its balance of freshness and richness. Zucchini brings moisture and a subtle sweetness, while eggs and Parmesan provide protein and depth of flavor. In many Mediterranean homes, this dish highlights the idea that healthy food doesn’t have to be complicated, just a few good ingredients cooked with care.
What Is a Frittata?
A frittata is an Italian-style egg dish similar to an omelet or crustless quiche. The name comes from the Italian word friggere, meaning “to fry,” because the dish starts on the stovetop and is finished in the oven. Unlike scrambled eggs, a frittata is cooked slowly to achieve a custard-like texture.
Traditional frittatas can include vegetables, cheese, or meats, but this zucchini frittata keeps things simple, celebrating the natural sweetness of summer squash. It’s a staple of Mediterranean home cooking, a practical and flavorful way to use fresh, seasonal produce.
How to Make a Zucchini Frittata
This easy frittata recipe begins by sautéing onions, garlic, and thinly sliced zucchini in extra virgin olive oil until tender and lightly golden. This step draws out the natural flavor of the vegetables and removes excess moisture, ensuring a perfect texture.
Next, whisk together eggs, milk, Parmesan cheese, and herbs like basil and oregano. Pour the mixture into the skillet over the cooked zucchini and let it cook briefly on the stovetop until the edges start to set.
To finish, transfer the skillet to the oven and bake until the frittata is puffed and golden. Once cooled slightly, it’s ready to slice and serve. You can enjoy it warm, at room temperature, or even cold the next day, a hallmark of many Mediterranean dishes.
This recipe works beautifully for meal prep, picnics, or casual gatherings. Pair it with a green salad, roasted potatoes, or a slice of crusty bread for a complete Mediterranean meal.
Frittata vs. Quiche
While both dishes feature eggs as the base, there are key differences between a frittata and a quiche. A quiche includes a pastry crust and is mixed with cream or half-and-half, giving it a richer, custard-like consistency.
A frittata, on the other hand, is crustless and typically lighter. It relies on olive oil rather than butter or cream, aligning it more closely with the Mediterranean diet. This makes the zucchini frittata a healthier option that’s naturally gluten-free and lower in fat.
Health Benefits of Zucchini Frittata
This vegetable frittata offers several nutritious benefits, making it a great fit for anyone following the Mediterranean way of eating.
Zucchini: Low in calories but high in fiber, vitamin C, and antioxidants that support digestion and immune health.
Olive oil: A source of heart-healthy monounsaturated fats that help reduce inflammation and support cardiovascular wellness.
Eggs: Packed with protein, B vitamins, and essential minerals that provide lasting energy.
Herbs: Basil and oregano add antioxidants and flavor without added sodium or fat.
Parmesan cheese: Adds calcium and protein when used in moderation, offering a savory richness.
Together, these ingredients make a balanced, nourishing meal that’s full of flavor and aligned with the Mediterranean diet philosophy-wholesome, seasonal, and satisfying.
FAQs
Can I use other vegetables in this recipe?
Yes. Try adding spinach, bell peppers, or cherry tomatoes for more color and flavor.
Can I make a Zucchini Frittata ahead of time?
Absolutely. It can be stored in the refrigerator for up to three days and served cold or gently reheated.
Is this recipe gluten-free?
Yes, this zucchini frittata is naturally gluten-free and suitable for those avoiding wheat.
Can I use another cheese instead of Parmesan?
Feta, goat cheese, or Pecorino Romano all work well for different flavor profiles.
The zucchini frittata is the definition of simple, healthy comfort food. Easy to make, full of fresh flavor, and ideal for any meal, it’s proof that Mediterranean cooking can be both effortless and delicious.
Zucchini Frittata
Ingredients
- 2 tablespoons extra virgin olive oil
- 1 small onion, finely chopped
- 2 cloves garlic, finely minced
- 2 medium zucchini, thinly sliced
- 6 large eggs
- 1/4 cup milk
- 1/2 cup grated Parmesan cheese
- 1 tablespoon fresh basil, chopped
- 1 teaspoon dried oregano
- salt and freshly ground black pepper, to taste
Instructions
- Preheat the oven: Preheat the oven to 375°F (190°C).
- Sauté the vegetables: In an oven-proof skillet, heat olive oil over medium heat. Add onion, garlic, and zucchini. Sauté until the zucchini is tender and lightly golden, about 8–10 minutes. If excess liquid forms, remove it with a spoon.
- Whisk the eggs: In a medium bowl, whisk together eggs, milk, Parmesan, oregano, basil, salt, and pepper until well combined.
- Combine and cook: Pour the egg mixture over the sautéed vegetables in the skillet. Cook over medium heat for 4–5 minutes, until the edges begin to set.
- Bake the frittata: Transfer the skillet to the oven and bake for 10–15 minutes, or until the frittata is fully set and the top is golden.
- Cool and serve: Allow to cool slightly before slicing. Serve warm, garnished with fresh basil or a drizzle of olive oil.
Nutrition
About the Author: Jess Haines-Stephan
