This Zucchini and Vegetable Frittata is a healthy and delicious meal that’s easy to make and perfect for breakfast, lunch, or dinner. Packed with nutritious vegetables like zucchini, carrots, and peppers, along with cheese for added flavor, this frittata is a satisfying and filling dish. It’s a versatile recipe that can be served warm or at room temperature, making it great for any occasion.
Preparation, Cook, and Total Times
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Preparation Time: 15 minutes
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Cooking Time: 25-30 minutes
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Total Time: 40-45 minutes
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Yield: Serves 4-6
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Cuisine: Mediterranean
Full List of Ingredients
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2 medium onions, chopped
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Olive oil (for frying)
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2 carrots, grated
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2 peppers, chopped
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1 kg (2.2 lbs) zucchini, chopped
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1/2 tablespoon salt
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Black pepper, to taste
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3 eggs
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300 ml (1.25 cups) milk
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4 tablespoons flour
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200g (7 oz) cheese, grated (cheddar, mozzarella, or a mix)
Step-by-Step Cooking Directions
1. Prepare the Vegetables
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Heat a couple of tablespoons of olive oil in a large pan over medium heat.
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Add the chopped onions and cook until softened and golden brown, about 5-7 minutes.
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Add the grated carrots and chopped peppers to the pan and cook for another 5 minutes, stirring occasionally.
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Add the chopped zucchini, season with salt and black pepper, and cook for another 5-7 minutes, until the zucchini starts to soften. The vegetables should release some moisture, but if necessary, cook off any excess liquid.
2. Prepare the Egg Mixture
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In a bowl, whisk together the 3 eggs, 300 ml of milk, and 4 tablespoons of flour. Season with a pinch of salt and black pepper to taste. Whisk until the mixture is smooth and well combined.
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Stir in the grated cheese, making sure it’s evenly distributed throughout the mixture.
3. Combine the Vegetables and Egg Mixture
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Once the vegetables are tender and cooked through, remove the pan from the heat. Pour the egg and cheese mixture over the vegetables, stirring gently to combine.
4. Cook the Frittata
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Return the pan to medium heat. Allow the frittata to cook for about 10 minutes, or until the edges begin to set. You can cover the pan with a lid to help the top cook more evenly.
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Once the edges are set but the center is still slightly runny, carefully flip the frittata onto a large plate. Place the plate over the pan, invert it, and then slide the frittata back into the pan to cook the other side. Alternatively, you can finish the frittata under the broiler for 5-7 minutes to brown the top.
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Continue cooking for another 10-15 minutes until the frittata is fully set and golden brown on both sides.
5. Serve
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Allow the frittata to cool for a few minutes before slicing. Serve warm or at room temperature, garnished with extra cheese or fresh herbs if desired.
Nutritional Information (Per Serving)
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Calories: 250
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Fat: 18g
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Saturated Fat: 7g
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Cholesterol: 180mg
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Sodium: 600mg
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Carbohydrates: 14g
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Fiber: 3g
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Sugars: 6g
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Protein: 13g
Note: Nutritional information may vary depending on specific ingredients used.
The Origins and Popularity of the Recipe
The frittata is an Italian dish similar to an omelet or quiche but with a more rustic and hearty appeal. It’s typically made with a variety of vegetables, meats, or cheese and cooked in a skillet. The versatility of the frittata makes it a popular choice for breakfast or brunch, but it can easily transition to a dinner or lunch option. Zucchini, being a staple in Mediterranean cooking, adds a fresh and light flavor that balances well with the other vegetables and cheese.
Reasons Why You’ll Love the Recipe
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Healthy and Nutritious: This frittata is packed with vegetables, making it a low-calorie, fiber-rich dish. The eggs provide high-quality protein, and the cheese adds flavor and calcium.
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Quick and Easy: It’s a one-pan dish that takes minimal effort to prepare, making it perfect for a busy day or a quick meal.
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Versatile: You can easily customize the frittata with different vegetables, meats, or cheeses to suit your preferences or dietary needs.
Health Benefits
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Zucchini is low in calories but high in antioxidants, fiber, and vitamins, making it excellent for digestion and overall health.
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Carrots provide beta-carotene, which supports eye health, and they’re also rich in fiber.
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Eggs are a great source of protein, vitamins, and minerals, including vitamin D and choline, which are important for brain health.
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Cheese adds calcium and protein, essential for strong bones and muscle repair.
Serving Suggestions
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With a Side Salad: Pair the frittata with a fresh green salad or a tangy tomato salad for a light, well-rounded meal.
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With Whole Grain Bread: Serve with a slice of whole grain bread or toast for extra fiber and texture.
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As a Light Dinner: This frittata can be enjoyed on its own for a satisfying and healthy dinner.
Cooking Tips
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Use Fresh Vegetables: Fresh zucchini and carrots will provide the best flavor and texture in the frittata.
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Don’t Overcook the Vegetables: Cook the vegetables just until tender to retain their flavor and nutrients. Overcooking them can make them too mushy.
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Use a Nonstick Pan: A nonstick pan will make flipping the frittata much easier and will prevent sticking.
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Add Herbs: Fresh or dried herbs like basil, thyme, or oregano can be added to the egg mixture for extra flavor.
Variations to Try
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Add Meat: If you’d like a heartier frittata, add cooked sausage, bacon, or ham to the vegetable mixture.
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Use Different Cheese: Try using goat cheese, feta, or mozzarella for a different flavor profile.
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Spicy Version: Add a chopped jalapeño or a pinch of red pepper flakes to the egg mixture for some heat.
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Vegan Version: Use a vegan cheese substitute and flax eggs to make this recipe vegan-friendly.
Conclusion
This Zucchini and Vegetable Frittata is a simple, healthy, and flavorful dish that can be served at any meal. It’s loaded with vegetables, cheese, and protein, making it a nutritious option that will keep you full and satisfied. The versatility of this dish allows you to customize it to your taste, so you can enjoy it again and again. Whether you serve it for breakfast, lunch, or dinner, this frittata is sure to be a favorite in your recipe collection.
10 Comprehensive FAQ Section
1. Can I make this frittata ahead of time?
Yes, you can make the frittata ahead of time and store it in the refrigerator for up to 3 days. Reheat it in the oven or microwave before serving.
2. Can I use frozen vegetables?
Yes, you can use frozen zucchini and other vegetables, but make sure to thaw and drain any excess moisture before using them in the frittata.
3. Can I make this recipe without cheese?
Yes, you can omit the cheese if you prefer a dairy-free version or substitute it with a dairy-free cheese.
4. Can I add other vegetables to the frittata?
Absolutely! Feel free to add vegetables like spinach, mushrooms, or bell peppers to the mixture for added flavor and nutrition.
5. How do I know when the frittata is done?
The frittata is done when the edges are golden brown, and the center is firm and set. You can also insert a toothpick into the center to check for doneness.
6. Can I make this frittata without eggs?
Yes, you can replace the eggs with a flax or chia egg substitute to make it vegan-friendly.
7. How should I store leftovers?
Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or oven before serving.
8. Can I freeze this frittata?
Yes, you can freeze the frittata for up to 1 month. Wrap it tightly in plastic wrap or foil and reheat it in the oven when ready to eat.
9. Can I use a different kind of flour?
Yes, you can substitute the flour with almond flour or another gluten-free flour to make the frittata gluten-free.
10. Can I make mini frittatas?
Yes, you can make individual mini frittatas by pouring the mixture into a muffin tin. Bake for about 15-20 minutes or until set.