An easy one-pan zucchini frittata is a healthy vegetarian meal idea for breakfast, brunch, and midweek dinner that your family will love. Prepared in an iron cast skillet, this easy and healthy frittata recipe is low carb, gluten-free, dairy-free, paleo, Keto and Whole 30 friendly.
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Zucchini frittata – a healthy low carb keto frittata recipe
My husband is following a ketogenic diet and always looking for healthy keto breakfast recipes, low carb lunch ideas, and keto-friendly dinners. Eggs and zucchini contain a lot of protein and fibre and are very filling. Simon can wolf down vast amounts of food, and this low carb zucchini frittata kept him fed and satisfied for quite a while.
Another thing I love about this keto zucchini frittata, aside from it being delicious low carb, healthy and gluten-free, is that this is such a flexible meal idea that you serve at any time of day. Even with cutting the veggies, it only takes about 40 minutes to put a warm paleo zucchini frittata on the table.
Zucchini frittata: make-ahead breakfast recipe, healthy snack and low carb dinner recipe
You can serve this low carb zucchini frittata for:
- a hearty and healthy, low calorie breakfast zucchini recipe
- light lunch with salad
- quick dinner with soup
- or cut into small pieces and serve as a healthy snack and appetizer
- frittata wedges are also a nourishing addition for school kids’ lunch boxes
- or take the frittata to a picnic
What ingredients do I need to make zucchini frittata from scratch?
Here is the ingredients list you need to make this healthy vegetarian zucchini frittata:
Zucchini is one of my all-time favourite veggies, and there are so many ways to make low carb recipes with zucchini. If you’re looking for more low carb and keto-friendly dinner recipes, check out these ketogenic meatballs with zucchini noodles.
I also incorporated a bell pepper and a small onion into this healthy frittata recipe to round out the zucchini flavour.
Eggs are a rich source of protein and an excellent paleo breakfast option to give you long-lasting energy for the day. I like to use fresh organic free-range eggs, free from GMOs.
Traditional Italian herbs give this vegetable frittata recipe a delicious Mediterranean aroma. I used fresh oregano and thyme, but dried herbs work fine too, for example, this ready-made Italian seasoning.
Adding garlic is optional, and it’s okay to skip. 1 finely minced garlic clove or 1/2 teaspoon garlic powder is enough to season this gluten-free keto zucchini frittata.
Sea salt and pepper
You also need a splash of olive oil for frying. This is a dairy-free frittata recipe, so I didn’t use any cheese. If you want you can add 1/2 a cup of shredded mozzarella, cheddar or grated parmesan to the egg-and-milk mixture.
How to make the best zucchini frittata
Are you ready to make healthy cast iron skillet vegetable frittata? The items below are helpful to make a delicious cast iron skillet frittata:
Cast iron skillet
A cast iron skillet is great for cooking my healthy baked frittata recipe. Because a cast iron skillet is ovenproof, you can use the skillet on the stovetop to sauté the vegetables and then simply place it in the oven to finish the frittata.
Jug and whisk
Zucchini frittata is one of the easiest low carb zucchini recipes ever. To cook the frittata perfectly, cut the zucchini into thin slices. A mandolin slicer makes the process quick and easy.
Tips to make delicious keto zucchini frittata in the cast iron skillet
And here are 4 tips to make the best keto vegetarian frittata:
Precook the zucchini and pepper
Make sure the vegetables are cooked and seasoned before you add the eggs. Zucchini that are still raw won’t be fully cooked by the time the eggs are done.
Use a mix of healthy veggies
And your by no means limited to zucchini and bell peppers to make a healthy low carb keto frittata. Broccoli, carrots, potatoes, spinach, mushrooms are all vegetables, which you can use to cook a delicious vegetarian cast iron skillet frittata. Check out this baked pumpkin frittata if you’re looking for more healthy frittata recipes.
I found that 8 eggs to 2 1/2 – 3 cups vegetables is a good ratio to make a delicious frittata. Just make sure to cut the veggies into bite-sized pieces. And it’s best to precook potatoes as they often won’t fully cook.
Don’t overbake the zucchini frittata
Watch the frittata while it bakes in the oven, so it doesn’t dry out or burn. My family likes their frittata well cooked – no wobbly, undercooked centre. I also found that picky eaters usually prefer eggs to be well done. I prefer a 10 minute baking time, but the frittata is usually ready after 8 minutes. The centre of the frittata should be set and opaque.
Can you freeze frittata?
Yes! If you want to freeze this easy paleo zucchini frittata, simply slide the frittata from the pan onto a cutting board and cut it into wedges once it has cooled down. Then simply store the frittata in airtight containers in the freezer for up to two months.
Can you reheat frittata?
When you’re ready to eat, reheat the zucchini frittata in the microwave or a preheated oven until hot. If you have leftover frittata, I recommend using these glass meal prep containers. You can store, freeze, and then reheat leftovers all in the same container. Super practical!
- 8 eggs
- 1/4 cup / 60 ml / 2 oz dairy-free milk
- 2 tbsp olive oil
- 2 cups / 300 g / 10.5 oz zucchini, sliced
- 1 bell pepper, core, seeds, and membranes removed, cubed (1 cup / 175 g / 6 oz)
- 1/2 onion
- 1 fresh garlic clove or 1/2 tsp dried garlic powder
- 1 tbsp fresh herbs or 1 tsp dried herbs
- ground black pepper
- finely ground sea salt
- Preheat the oven to 400°F / 200°C / gas mark 6.
- In a medium jug or bowl, combine the eggs, non-dairy milk, and herbs. Set aside.
- Heat the olive oil in a 10-in / 25 cm skillet or ovenproof sauté pan over medium-high heat until it gently shimmers.
- Add the zucchini, bell pepper, and onion. Fry, occasionally stirring, until softened, for about 5 to 8 minutes. Season with salt and pepper according to your taste.
- Add the garlic and cook, stirring constantly, for another 30 seconds.
- Pour the egg mixture (step 2) over the vegetables. Tilt the pan to disperse the egg mixture evenly. Cook for 3 to 4 minutes, until the eggs begin to set around the sides.
- Put the pan into the preheated oven and bake for 10 to 12 minutes, until the eggs have set and the centre of the frittata is no longer wobbly.
- Remove from the oven and let cool for 15 minutes.
- Cut the spinach frittata into wedges and serve salad, salsa, or soup.
Shelf life and storage
Keep leftover spinach frittata in an airtight food container in the refrigerator for up to 3 days.
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Nutrition Information:Yield: 8 Serving Size: 1
Amount Per Serving: Calories: 120Total Fat: 8gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 187mgSodium: 150mgCarbohydrates: 4gNet Carbohydrates: 0gFiber: 1gSugar: 2gSugar Alcohols: 0gProtein: 7g
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