My sous chef brought his girlfriend to the restaurant on her birthday last weekend, hoping to impress her with his cooking skills. Poor guy was sweating bullets when she mentioned loving frittatas—something he’d never made. I slipped him this zucchini and feta recipe, so simple yet impressive. When she called it “better than any brunch spot in town,” I knew we’d saved his reputation. Now it’s our Saturday special, and my go-to recommendation for protein-packed breakfast that looks fancy but takes under 30 minutes.
History & Origin
Since ancient times, the frittata has been a culinary marvel that transformed simple ingredients into a versatile and nourishing meal.
Originating in Italy, the term “frittata” comes from “frittare,” meaning “to fry,” reflecting its traditional cooking method. Ancient Roman and Spanish influences shaped this practical dish, which resourcefully combined vegetables, cheese, and eggs.
Chefs across cultures adapted the frittata to showcase local culinary preferences. Whether loaded with potatoes in Spain or featuring regional ingredients, the frittata remained a flexible canvas for creativity.
Its evolution demonstrates how a simple egg-based dish can transcend geographical boundaries.
Recipe
This delightful Zucchini and Feta Frittata is a perfect breakfast or brunch option that combines the fresh flavors of summer vegetables with protein-rich eggs and tangy feta cheese. Its versatility allows for easy customization, making it an ideal dish for those following a gluten-free or low-carb diet.
The beauty of this frittata lies in its simplicity and adaptability. Whether you’re meal prepping for the week or looking for a quick and nutritious meal, this recipe offers a delicious solution that can be easily modified to suit your taste preferences or dietary needs.
Ingredients
- 6 large eggs
- 2 medium zucchinis, diced
- 1 medium onion, chopped
- 1/2 cup crumbled feta cheese
- 2 tablespoons olive oil
- Salt and pepper to taste
- Optional: chopped chives or herbs
Equipment
- Muffin tin or oven-safe dish
- Whisk
- Cutting board
- Knife
- Skillet
- Mixing bowl
Instructions
- Preheat oven to 375°F (190°C)
- Heat olive oil in a skillet over medium heat
- Sauté onions until translucent, about 3-4 minutes
- Add zucchini and cook for additional 2-3 minutes
- Whisk eggs in a mixing bowl
- Add feta cheese, salt, and pepper to eggs
- Fold in sautéed vegetables
- Pour mixture into greased muffin tin or oven-safe dish
- Bake for 15-20 minutes until eggs are set and slightly golden
- Let cool for 5 minutes before serving
Nutrition
220 kcal | 5g Carbohydrates | 15g Protein | 16g Fat | 6g Saturated Fat | 2g Polyunsaturated Fat | 7g Monounsaturated Fat | 310mg Cholesterol | 320mg Sodium | 380mg Potassium | 1200 Vitamin A IU | 15mg Vitamin C | 180mg Calcium | 1.5mg Iron
Cooking Tips
For best results, use fresh, firm zucchinis and avoid over-cooking the vegetables to maintain their texture. If using a muffin tin, consider using silicone liners or thoroughly greasing the tin to prevent sticking. The frittata can be served hot or at room temperature, making it an excellent option for make-ahead meals or potluck gatherings.
Serving Suggestions
The Zucchini and Feta Frittata offers incredible versatility in presentation and pairing. Slice the frittata into clean wedges and serve warm or at room temperature, accompanied by a crisp green salad that provides a refreshing contrast to the rich, savory dish.
For an elevated dining experience, pair the frittata with a chilled glass of white wine, such as a Sauvignon Blanc or Pinot Grigio, which beautifully complements the tangy feta and delicate zucchini flavors. The dish looks especially appealing when garnished with fresh herbs like chopped parsley or chives, adding a pop of color and an extra layer of freshness to the presentation.
Common Mistakes & Troubleshooting
When preparing this frittata, home cooks often struggle with achieving the perfect texture and preventing the eggs from overcooking or becoming rubbery. In my own experience, I once made the mistake of cooking the frittata on too high heat, which resulted in a dry, tough exterior while the center remained undercooked.
To avoid this, use medium-low heat and consider finishing the frittata under the broiler for a few minutes to create a golden, evenly cooked top. Another common error isn’t properly seasoning the eggs or not distributing the zucchini and feta evenly, which can lead to bland or inconsistent bites.
Frequently Asked Questions
Can I Freeze This Zucchini and Feta Frittata?
Yes, I can help you freeze this frittata! Let me recommend wrapping individual slices tightly in plastic wrap and placing them in a freezer-safe container. They’ll keep well for up to 2-3 months when properly stored.
How Long Will This Frittata Stay Fresh in the Refrigerator?
I recommend storing your frittata in an airtight container in the refrigerator for up to 3-4 days. After that, the texture might become soggy, and the flavor could start to degrade, so it’s best to consume it within that timeframe.
Are There Any Low-Fat Alternatives for This Recipe?
I’d suggest using low-fat feta, egg whites instead of whole eggs, and adding more zucchini to boost volume without increasing calories. You’ll still get a delicious frittata that’s lighter and healthier without sacrificing too much flavor.
Can I Make This Frittata Without Using an Oven?
I’ll help you make this frittata without an oven! You can easily cook it on the stovetop in a non-stick skillet, covering it with a lid to help the eggs set and achieve a similar result to baking.
What Other Vegetables Work Well in This Frittata?
I love experimenting with frittatas! Bell peppers, spinach, and asparagus are fantastic alternatives. You can also try tomatoes, mushrooms, or even caramelized onions. Each veggie adds unique flavor and nutrition to your egg-based dish.
Final Thoughts
This frittata has become a staple in my kitchen for good reason. The creamy feta balances perfectly with tender zucchini, while eggs provide a protein-rich canvas for these Mediterranean flavors. Don’t hesitate to make it your own by adjusting herbs or adding different cheeses based on what you have available.
If you enjoyed this zucchini version, be sure to check out my recipe for Broccoli and Ham Frittata, where I take the humble frittata in an entirely new direction!
