Save Start your morning with a vibrant, nutrient-packed dish that feels as good as it looks. This Light Zucchini and Tomato Frittata is the perfect solution for a healthy, low-calorie breakfast or a light main meal. Combining the earthy flavors of fresh zucchini with the bright acidity of cherry tomatoes, this fluffy dish is designed to satisfy your hunger while supporting your weight loss goals.
Save This Italian-inspired frittata brings together simple, fresh ingredients like spinach and garlic, seasoned with aromatic basil and oregano. Whether you're hosting a weekend brunch or prepping a light weekday dinner, this recipe proves that healthy eating doesn't have to be complicated or bland.
Ingredients
- 1 medium zucchini, thinly sliced
- 1 cup cherry tomatoes, halved
- 1 small yellow onion, finely chopped
- 2 cups baby spinach (optional)
- 6 large eggs
- 2 tablespoons skim milk (or unsweetened plant milk)
- 1/4 cup grated Parmesan cheese (optional)
- 1/4 cup fresh basil leaves, chopped (or 1 tsp dried basil)
- 1/2 teaspoon dried oregano
- 1 clove garlic, minced
- 1 tablespoon olive oil (or nonstick cooking spray)
- Salt and freshly ground black pepper, to taste
Instructions
- Step 1: Preheat
- Preheat your oven to 375°F (190°C).
- Step 2: Sauté Aromatics
- In a large oven-safe skillet, heat the olive oil over medium heat. Add the onion and sauté for 2 minutes until softened.
- Step 3: Cook Zucchini
- Add the zucchini and cook for 4–5 minutes, stirring occasionally, until just tender. Add the garlic and cook for 1 minute.
- Step 4: Add Tomatoes and Spinach
- Add the cherry tomatoes and spinach (if using); cook for 2 more minutes until the spinach is wilted and the tomatoes start to soften.
- Step 5: Prepare Egg Mixture
- In a bowl, whisk together the eggs, skim milk, Parmesan (if using), basil, oregano, salt, and pepper.
- Step 6: Combine in Skillet
- Pour the egg mixture over the vegetables in the skillet, stirring gently to distribute. Cook undisturbed for 2–3 minutes until the edges begin to set.
- Step 7: Bake
- Transfer the skillet to the oven and bake for 10–12 minutes, or until the frittata is puffed and the center is just set.
- Step 8: Cool and Serve
- Remove from the oven, cool for 2 minutes, then slice and serve warm or at room temperature.
Zusatztipps für die Zubereitung
To ensure the best texture, make sure the center of the frittata is just set before removing it from the oven; it will finish cooking through the residual heat. Letting it rest for the full two minutes before slicing allows the structure to firm up, making for cleaner pieces.
Varianten und Anpassungen
For a completely dairy-free version, omit the Parmesan cheese or substitute it with nutritional yeast for a cheesy flavor. If you enjoy a bit of spice, feel free to add a pinch of red pepper flakes to the egg mixture before baking.
Serviervorschläge
This frittata is excellent on its own but can be elevated by serving it alongside a fresh green salad. Leftovers are perfect for meal prepping, as they can be refrigerated and enjoyed cold or gently reheated for a high-protein snack.
Save Enjoy this delicious and light frittata as a guilt-free way to incorporate more vegetables into your morning. It's a simple yet elegant dish that brings a fresh, healthy touch to any mealtime.
Kitchen Q&A
- → Can I make this frittata dairy-free?
Yes, simply omit the Parmesan cheese or replace it with nutritional yeast for a dairy-free version that still adds savory flavor.
- → How do I store leftovers?
Refrigerate cooled slices in an airtight container for up to 3 days. Enjoy cold or gently reheated in the microwave.
- → Can I use other vegetables?
Absolutely. Bell peppers, mushrooms, or asparagus work well. Keep the total amount similar for best results.
- → What if I don't have an oven-safe skillet?
Sauté vegetables in any skillet, then transfer everything to a greased baking dish before adding the egg mixture and baking.
- → Is this suitable for meal prep?
Yes, this frittata meal preps beautifully. Make it ahead, slice into portions, and store in the refrigerator for quick meals throughout the week.