Zucchini and Tomato Frittata

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Zucchini and Tomato Frittata

A Zucchini and Tomato Frittata is a light, protein-rich meal that combines fluffy eggs, juicy tomatoes, tender zucchini, herbs, and melted mozzarella into one comforting skillet dish. Perfect for breakfast, brunch, lunch, or even a quick dinner, this recipe is easy to prepare and naturally low in carbohydrates. The fresh parsley adds brightness, while the mozzarella gives the frittata a creamy texture and golden finish.

Ingredients

  • 6 large eggs
  • 1/4 cup milk (or dairy-free alternative)
  • 1 medium zucchini, thinly sliced
  • 1 cup cherry tomatoes, halved
  • 1/4 cup chopped fresh parsley, plus extra for garnish
  • 1/2 cup shredded mozzarella cheese
  • 1 tablespoon olive oil
  • Salt and black pepper to taste

Instructions

  1. Preheat your oven to 375°F (190°C).
  2. In a bowl, whisk together eggs, milk, parsley, salt, and pepper until smooth.
  3. Heat olive oil in an oven-safe skillet over medium heat. Add sliced zucchini and cook for 3–4 minutes until slightly softened.
  4. Stir in cherry tomatoes and cook for another 2 minutes.
  5. Pour the egg mixture evenly over the vegetables. Sprinkle mozzarella cheese on top.
  6. Cook on the stovetop for 2 minutes without stirring, allowing the edges to set.
  7. Transfer the skillet to the oven and bake for 10–12 minutes, or until the center is firm and the top is lightly golden.
  8. Garnish with extra parsley and serve warm.

Recipe Notes

  • Use fresh seasonal zucchini and ripe cherry tomatoes for the best flavor.
  • Dairy-free milk and vegan cheese can be substituted for a lactose-free version.
  • A cast-iron skillet works best because it distributes heat evenly.

Helpful Tips

  • Avoid overbaking, as eggs can become rubbery.
  • Add spinach, mushrooms, or onions for extra vegetables.
  • Let the frittata rest for 5 minutes before slicing to help it hold shape.
  • Serve with toasted bread or a green salad for a complete meal.

Servings

This recipe serves 4 people.

Nutritional Information (Per Serving Approx.)

  • Calories: 210
  • Protein: 15g
  • Carbohydrates: 5g
  • Fat: 14g
  • Fiber: 1g
  • Calcium: 15% DV

Health Benefits

Eggs provide high-quality protein that supports muscle repair and keeps you full longer. Zucchini is rich in antioxidants, vitamin C, and fiber, which support digestion and immunity. Tomatoes contain lycopene, a powerful antioxidant linked to heart health. Parsley adds freshness and contains vitamins A and K, while mozzarella contributes calcium for healthy bones.

Q&A

Can I make this frittata ahead of time?

Yes. Store it in an airtight container in the refrigerator for up to 3 days. Reheat gently before serving.

Can I freeze it?

Yes, although the texture may soften slightly after thawing. Wrap slices individually for easy reheating.

What can I use instead of mozzarella?

Feta, cheddar, goat cheese, or dairy-free cheese alternatives work well.

Is this recipe keto-friendly?

Yes. It is low in carbohydrates and high in protein, making it suitable for many low-carb diets.

Can I cook it without an oven?

Yes. Cover the skillet with a lid and cook on very low heat until the eggs are fully set.

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