Zucchini Tomato Frittata – Quick and Nutritious Recipe

Transform your simple ingredients into a delightful and nutritious meal with our Zucchini Tomato Frittata. This dish combines the freshness of zucchini and tomatoes with the richness of eggs and cheese, seasoned perfectly with herbs and spices. It’s not only quick and easy to prepare but also packs a flavorful punch that’s sure to impress.


  • 1 large zucchini
  • Salt, to taste
  • 1 large tomato, sliced
  • 4 large eggs
  • A handful of parsley, finely chopped
  • Black pepper, to taste
  • 2 cloves of garlic, minced
  • 3 tablespoons of yogurt or sour cream
  • 6 tablespoons of flour
  • Olive oil (for greasing and drizzling)
  • 200g mozzarella cheese, shredded (optional)
  • Herbs of Provence, to taste
  • Paprika, to taste
  • Parmesan cheese, grated (for garnish)


  1. Grate the zucchini into a bowl, sprinkle with salt, and let sit for 10-15 minutes to draw out moisture.
  2. In a separate bowl, beat the eggs with parsley, black pepper, and garlic.
  3. Squeeze excess moisture from the zucchini and add to the egg mixture.
  4. Stir in yogurt or sour cream and flour until well combined.
  5. Grease a frying pan with olive oil, pour the mixture in, and spread evenly.
  6. Top with sliced tomatoes, mozzarella, herbs of Provence, and paprika.
  7. Drizzle with olive oil, cover, and cook over low heat for about 20 minutes, or until set.
  8. Garnish with grated Parmesan cheese before serving.

Serving Suggestions:

This versatile frittata can be enjoyed in various ways, making it perfect for any meal:

  • Brunch Delight: Serve it as part of a brunch spread with other dishes such as smoked salmon, fresh baguettes, and a fruit salad. It pairs wonderfully with a light, crisp white wine or a refreshing mimosa.
  • Dinner Option: For a hearty dinner, accompany the frittata with a side of roasted potatoes or a fresh arugula salad dressed with lemon and olive oil. Add a glass of Pinot Noir or a light-bodied Merlot to complement the robust flavors of the dish.
  • Quick Lunch: Slice it into manageable portions for a quick and satisfying lunch. Add a cup of soup, such as tomato basil or a vegetable minestrone, to round out the meal.
  • Picnic Ready: Since it holds well, it’s great for picnics. Pack it along with some crusty bread and a selection of olives and pickles for a delightful outdoor meal.

Nutrition Information:

  • Calories: A typical serving of this frittata contains approximately 250-300 calories, making it a moderate choice for calorie-conscious eaters.
  • Protein: Each serving provides about 12-15 grams of protein, essential for muscle repair and growth, thanks to the eggs and cheese.
  • Fats: The use of olive oil and cheese adds healthy fats to the dish, contributing to cardiovascular health.
  • Carbohydrates: The vegetables add a modest amount of carbohydrates, making this dish suitable for those on a low-carb diet.
  • Fiber: Zucchini and tomatoes are good sources of dietary fiber, which helps in digestion and prolonged satiety.
  • Vitamins and Minerals: Rich in vitamins C, K, and magnesium, this dish boosts the immune system, improves bone health, and supports nerve function.


  • Ensure to squeeze as much water as possible from the zucchini to prevent the frittata from becoming soggy.
  • Experiment with different cheeses like cheddar or goat cheese for a variation in flavor.
  • This dish can be baked in an oven-proof skillet at 375°F (190°C) for about 15-20 minutes instead of cooking on the stove, for a uniformly set frittata.

Internal Links:

  1. Zucchini and Cheese Bake
  2. Tasty German Potato Salad
  3. Creamy Cabbage Salad Recipe

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