Zucchini and Tomato Frittata Recipe

When it comes to quick and healthy meals, a frittata is a perfect choice. This Zucchini and Tomato Frittata combines fresh vegetables, protein-packed eggs, and flavorful cheese to create a dish that’s as satisfying as it is nutritious. Whether you’re looking for a delicious breakfast, a light lunch, or a simple dinner, this frittata is versatile and packed with flavor. Best of all, it’s easy to make and comes together in just 30 minutes.

Why You’ll Love This Zucchini and Tomato Frittata

This Zucchini and Tomato Frittata is the epitome of fresh, simple, and wholesome ingredients. The zucchini adds a mild, slightly sweet flavor that pairs perfectly with the juicy cherry tomatoes. The eggs provide a light, fluffy texture, and the cheese adds richness and depth to each bite. Plus, it’s loaded with nutrients, making it a great choice for a balanced meal.

Whether you’re preparing it for breakfast or brunch, serving it as a light dinner, or bringing it to a picnic or potluck, this frittata will impress your guests and keep everyone coming back for more. It’s a great way to use seasonal vegetables and get your daily dose of protein and fiber.

Ingredients for Zucchini and Tomato Frittata

Before you begin, make sure to gather the following ingredients for both the frittata and its optional garnishes:

For the Frittata:

6 large eggs

½ cup milk (or dairy-free alternative)

1 medium zucchini, thinly sliced

1 cup cherry tomatoes, halved

½ cup shredded mozzarella or feta cheese

2 tbsp Parmesan cheese (optional)

1 small onion, finely chopped

2 cloves garlic, minced

1 tbsp olive oil or butter

½ tsp salt

¼ tsp black pepper

½ tsp dried oregano or basil (optional)

For Garnish:

Fresh basil or parsley for garnish

Step-by-Step Instructions for Zucchini and Tomato Frittata

Step 1: Preheat the Oven

Preheat your oven to 375°F (190°C). If you’re using an oven-safe skillet, there’s no need for a separate baking dish; simply use the skillet to cook the frittata.

Step 2: Sauté the Vegetables

In an oven-safe skillet, heat the olive oil or butter over medium heat.

Add the chopped onion and sauté for about 2 minutes, until the onion becomes soft and translucent.

Stir in the garlic and zucchini slices, and cook for another 3-4 minutes, until the zucchini is tender and slightly golden.

Add the halved cherry tomatoes to the skillet and cook for an additional minute, just enough to soften them slightly.

Step 3: Prepare the Egg Mixture

In a medium bowl, whisk together the eggs, milk, salt, black pepper, and dried oregano or basil (if using).

Stir in the shredded cheese until it’s evenly distributed.

Step 4: Combine & Bake

Pour the egg mixture over the sautéed vegetables in the skillet, ensuring the vegetables are evenly covered.

Let the frittata cook on the stovetop for 2-3 minutes, allowing the edges to begin setting. This helps the frittata hold together during baking.

If you’re using Parmesan cheese, sprinkle it on top of the frittata now.

Transfer the skillet to the preheated oven and bake for 15-20 minutes, or until the eggs are set and the top is lightly golden. You can check if it’s done by gently shaking the skillet; the center should be firm, not jiggly.

Step 5: Serve

Once the frittata is done, remove it from the oven and let it cool for a few minutes.

Garnish with fresh basil or parsley for an extra burst of flavor and color.

Slice and serve warm, either as a complete meal or alongside a fresh salad or crusty bread.

Helpful Tips for Making the Perfect Zucchini and Tomato Frittata

Dairy-Free Option: For a dairy-free frittata, you can use unsweetened almond milk or coconut milk and replace the cheese with a dairy-free alternative or skip the cheese altogether.

Spicy Kick: If you like a bit of heat, add a pinch of red pepper flakes or a dash of hot sauce to the egg mixture before pouring it over the vegetables.

Extra Protein: To make the frittata heartier, you can add cooked bacon, ham, or crumbled sausage. These options will add both flavor and protein to the dish.

Vegetable Variations: Feel free to experiment with different vegetables. Adding spinach, mushrooms, or bell peppers will give the frittata more color and flavor while boosting its nutritional content.

Cutting and Serving: The frittata can be served as a single large slice, or you can cut it into smaller wedges for easy sharing at a brunch or gathering.

Nutritional Information (Per Serving)

Each serving of this Zucchini and Tomato Frittata provides a nutritious, balanced meal. Based on a recipe that serves 4, here’s an approximate nutritional breakdown:

Calories: 180 kcal

Protein: 12g

Carbohydrates: 5g

Fat: 12g

Fiber: 1g

Sugar: 2g

(Note: Nutritional values may vary depending on the exact ingredients used, such as cheese type or milk alternative.)

Storage and Reheating

If you have leftovers, store them in an airtight container in the refrigerator for up to 3-4 days. Reheat individual slices in the microwave for 30-45 seconds, or reheat in the oven at 350°F (175°C) for 10 minutes for the best texture.

Serving Suggestions

This Zucchini and Tomato Frittata is a versatile dish that pairs well with a variety of sides:

For Breakfast: Serve with a side of mixed fruit or a fresh smoothie for a light but satisfying start to your day.

For Lunch or Dinner: Pair with a crisp green salad, roasted potatoes, or a slice of whole-grain bread for a complete meal.

For Brunch: Offer it as part of a brunch spread along with muffins, fresh pastries, and yogurt.

Conclusion

This Zucchini and Tomato Frittata is a wonderful dish that brings together fresh, healthy ingredients in a way that’s both delicious and satisfying. The combination of eggs, vegetables, and cheese makes it a balanced meal, perfect for any time of the day. Easy to make and full of flavor, it’s sure to become a go-to recipe for busy mornings, relaxed weekends, or light weeknight dinners. Enjoy this frittata as a wholesome meal that highlights the beauty of simple, seasonal ingredients.

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