Transform your zucchini into a hearty, protein-rich meal with this savory beef and zucchini frittata. This upgraded version of the traditional recipe adds ground beef for extra flavor and nutrition, making it perfect for a satisfying breakfast, lunch, or dinner. The combination of tender zucchini, seasoned beef, and melted cheese creates a delicious one-pan meal that’s both filling and nutritious.
Ingredients
For the Beef Mixture
- 250g (8.8oz) lean ground beef
- 1 small onion, finely diced
- 2 cloves garlic, minced
- 1 teaspoon Italian seasoning
- Salt and black pepper to taste
For the Frittata Base
- 1 large zucchini (approximately 300g/10.5oz)
- 2 large eggs
- 100g (3.5oz) mozzarella cheese, grated
- 1 tablespoon all-purpose flour (15g/0.5oz)
- 2 tablespoons fresh chives, finely chopped
- 2 tablespoons olive oil for cooking
- ½ teaspoon paprika (optional)
Instructions
Preparing the Zucchini
- Wash and trim the ends of the zucchini
- Grate zucchini using the large holes of a box grater
- Sprinkle with 1 teaspoon salt and let sit for 5 minutes
- Squeeze out excess moisture using clean kitchen towel or cheesecloth
- Set aside the drained zucchini
Cooking the Beef
- Heat 1 tablespoon olive oil in a non-stick pan over medium heat
- Add diced onion and cook until translucent (3-4 minutes)
- Add minced garlic and cook for 30 seconds
- Add ground beef and break up into small pieces
- Season with Italian seasoning, salt, and pepper
- Cook until beef is browned and no longer pink (5-7 minutes)
- Remove from pan and set aside
Making the Frittata
- In the same pan, add remaining olive oil
- In a large bowl, beat the eggs until well combined
- Add flour and whisk until smooth
- Season with salt, pepper, and paprika
- Stir in half of the grated zucchini
- Pour the egg mixture into the pan
- Add cooked beef mixture and spread evenly
- Top with remaining zucchini and mozzarella
- Cover and cook for 5-7 minutes until bottom is golden
- Flip carefully using a plate
- Cook uncovered for another 5 minutes
- Garnish with fresh chives
Nutritional Information
Per serving (¼ frittata):
- Calories: 325
- Protein: 24g
- Carbohydrates: 8g
- Fat: 22g
- Fiber: 2g
- Sodium: 520mg
Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
Servings: 4
Cooking Tips and Tricks
- Use lean ground beef (90/10) to prevent excess grease
- Thoroughly drain zucchini to prevent soggy frittata
- Don’t overcrowd the pan with beef while browning
- Season each layer for best flavor
- Let rest for 2-3 minutes before cutting
Variations and Substitutions
- Use ground turkey or chicken for a lighter version
- Add mushrooms or bell peppers for extra vegetables
- Try different cheese combinations (cheddar, provolone)
- Include fresh herbs like basil or oregano
- Add red pepper flakes for heat
Common FAQs
Can I use frozen zucchini?
Fresh is best, but frozen can work if well-drained.
How do I prevent the frittata from sticking?
Use a good non-stick pan and adequate oil.
Can I make this keto-friendly?
Skip the flour and ensure your seasoning has no added sugars.
Is this recipe meal-prep friendly?
Yes, portions can be refrigerated for up to 3 days.
Storage and Make-Ahead Tips
- Store in airtight container in refrigerator for up to 3 days
- Reheat individual slices in microwave or skillet
- Can be served warm or at room temperature
- Don’t freeze as texture may become watery
- Brown beef ahead of time for quicker assembly
This hearty frittata combines the freshness of zucchini with savory ground beef for a complete meal. It’s perfect for those looking for a low-carb, protein-rich option that doesn’t sacrifice flavor. The versatility of this dish makes it suitable for any meal of the day, and its simple preparation means you can have a nutritious meal ready in under an hour.