This incredible zucchini frittata recipe has taken home kitchens by storm, proving that vegetables can be just as satisfying as meat when prepared with the right technique. This Mediterranean-inspired dish combines tender zucchini with colorful vegetables, creamy eggs, and melted mozzarella cheese to create a meal that’s both nutritious and incredibly delicious.
Why This Zucchini Recipe is So Popular
Zucchini frittata represents the perfect balance of healthy eating and indulgent flavors. The secret lies in properly preparing the zucchini to remove excess moisture, ensuring a perfectly set frittata that’s never watery or soggy. Combined with aromatic vegetables and creamy cheese, this dish proves that plant-based meals can be incredibly satisfying and flavorful.
Ingredients
For the Egg Base:
- 3 large eggs
- 150ml (⅔ cup) whole milk
- Salt to taste
- Black pepper to taste
For the Vegetable Mixture:
- 2 medium zucchini (approximately 500g/1.1 lbs)
- 1 medium onion, diced
- 1 medium carrot, diced
- 2 cloves garlic, minced
- 1 yellow bell pepper, diced
- 1 medium tomato, diced
- 2 spring onions, chopped
- 2-3 tablespoons vegetable oil
- Salt for zucchini preparation
- Black pepper to taste
- 1 teaspoon Provençal herbs
For Assembly:
- 150g (5 oz) mozzarella cheese, grated
- Additional salt and pepper to taste
For the Sauce:
- 3 tablespoons sour cream
- 1 tablespoon Dijon mustard
- 2 tablespoons fresh dill, chopped
- 1 small fresh cucumber, finely diced
Step-by-Step Instructions
Preparing the Zucchini
Step 1: Prepare the Zucchini Wash the zucchini thoroughly and cut them into small cubes, leaving the skin on for added nutrition and texture. The pieces should be approximately 1cm (½ inch) in size for even cooking.
Step 2: Remove Excess Moisture Place the diced zucchini in a large bowl and sprinkle generously with salt. Mix well and let stand for 15-20 minutes. This crucial step draws out excess moisture that could make the frittata watery.
Step 3: Drain the Zucchini After the resting period, drain the zucchini in a fine-mesh colander. Press the zucchini with paper towels or a clean kitchen towel to remove as much liquid as possible. This step is essential for achieving the perfect texture.
Preparing the Vegetable Base
Step 4: Prepare the Egg Mixture In a large bowl, whisk together the eggs, milk, salt, black pepper, and Provençal herbs until well combined. Set aside while preparing the vegetables.
Step 5: Sauté the Aromatics Heat vegetable oil in a large oven-safe skillet or frying pan over medium heat. Add the diced onion and cook for 3-4 minutes until translucent and fragrant.
Step 6: Add Root Vegetables Add the diced carrot to the onion and cook for another 3-4 minutes until the carrot begins to soften. The carrot should retain some bite while becoming tender.
Step 7: Incorporate Garlic and Pepper Add the minced garlic and diced yellow bell pepper to the pan. Cook for 2-3 minutes until the pepper begins to soften and the garlic becomes aromatic.
Building the Frittata
Step 8: Add Zucchini Add the drained and dried zucchini cubes to the vegetable mixture. Cook for 5-7 minutes, stirring occasionally, until the zucchini is tender but still maintains some structure.
Step 9: Add Tomato and Seasonings Add the diced tomato to the pan along with additional salt, black pepper, and Provençal herbs. Cook for 2-3 minutes until the tomato begins to break down and release its juices.
Step 10: Remove Excess Liquid If there’s any excess liquid in the pan from the vegetables, carefully drain it off or cook uncovered for a few additional minutes to evaporate the moisture.
Final Assembly and Cooking
Step 11: Combine with Eggs Preheat your oven to 180°C (356°F). Pour the prepared egg mixture over the cooked vegetables in the pan. Gently stir to distribute the vegetables evenly throughout the eggs.
Step 12: Add Cheese and Herbs Sprinkle the grated mozzarella cheese evenly over the surface of the frittata. Add the chopped spring onions for a fresh finish and additional flavor.
Step 13: Bake the Frittata Transfer the pan to the preheated oven and bake for 25-30 minutes, or until the center is set and the top is golden brown. The frittata should be firm to the touch and slightly puffed.
Step 14: Prepare the Sauce While the frittata bakes, prepare the accompanying sauce by mixing sour cream, Dijon mustard, chopped fresh dill, and finely diced cucumber in a small bowl. Season with salt and pepper to taste.
Nutritional Information and Timing
Preparation Time: 30 minutes (including zucchini draining time) Cooking Time: 25-30 minutes Total Time: 55-60 minutes Serves: 4-6 people Calories per serving: Approximately 280 calories
Nutritional Benefits: This frittata provides high-quality protein from eggs and cheese, essential vitamins A and C from the colorful vegetables, potassium from zucchini, and beneficial antioxidants from tomatoes and bell peppers. The dish is naturally gluten-free and provides a complete amino acid profile.
Recipe Variations and Substitutions
Dairy-Free Version: Replace milk with unsweetened almond or oat milk and use dairy-free cheese alternatives. The texture will be slightly different but equally delicious.
Herb Variations: Substitute Provençal herbs with Italian seasoning, dried basil, or fresh herbs like thyme, rosemary, or oregano based on your preference.
Cheese Alternatives: Try using feta cheese for a Mediterranean twist, goat cheese for tangy richness, or cheddar for a sharper flavor profile.
Vegetable Substitutions: Replace zucchini with eggplant, add mushrooms for earthiness, or include spinach for additional iron and nutrients.
Protein Boost: Add cooked quinoa, white beans, or chickpeas to increase the protein content and make the dish more filling.
Serving Suggestions
This versatile zucchini frittata works beautifully for any meal of the day. Serve it warm for breakfast or brunch with the creamy dill sauce, or enjoy it at room temperature for lunch with a simple green salad. It also makes an excellent light dinner when paired with crusty bread and a glass of white wine.
Storage and Reheating
Store leftover frittata in the refrigerator for up to 4 days. It’s delicious cold straight from the refrigerator or can be gently reheated in the oven at 160°C (320°F) for 10-15 minutes. Avoid microwaving, as this can make the eggs rubbery.
The Secret to Perfect Frittata
The key to this recipe’s success lies in properly managing moisture content. Salting and draining the zucchini prevents the finished dish from becoming watery, while the combination of milk and eggs creates a creamy, custard-like texture that sets beautifully in the oven.
Frequently Asked Questions
Why is it important to salt and drain the zucchini before cooking? Zucchini contains significant amounts of water that can make the frittata soggy and prevent it from setting properly. Salting draws out this excess moisture, ensuring a firm, well-set frittata with better texture and concentrated flavors.
Can I make this frittata without an oven-safe pan? Yes, you can start the frittata on the stovetop and transfer it to a greased baking dish before adding the cheese and finishing in the oven. Make sure to use a dish similar in size to your pan for even cooking.
How do I know when the frittata is fully cooked? The frittata is done when the center is set and no longer jiggly when gently shaken, the top is golden brown, and a knife inserted in the center comes out clean. The internal temperature should reach 71°C (160°F).
Can I prepare this frittata ahead of time? Absolutely! You can prepare all the vegetables and even combine them with the egg mixture the night before. Store in the refrigerator and bake the next day, adding a few extra minutes to the cooking time if baking directly from cold.
What’s the best way to prevent the frittata from sticking to the pan? Use a well-seasoned cast iron pan or a non-stick oven-safe skillet. Make sure to use adequate oil when sautéing the vegetables, and avoid using metal utensils that could scratch the surface.
This zucchini frittata recipe proves that vegetables can be the star of any meal when prepared with care and creativity. The combination of properly prepared zucchini, aromatic vegetables, creamy eggs, and melted cheese creates a dish that’s both satisfying and nutritious. Whether you’re looking for a healthy breakfast option, a light lunch, or a meatless dinner solution, this frittata delivers on all fronts while being surprisingly simple to prepare.