- Diet & lifestyle
- Vegetarian meals
This vegetarian frittata is a fabulous use of courgette. Add your own touches, like fresh or dried herbs, or chopped ham or bacon.
Buckinghamshire, England, UK
43 people made this
IngredientsMakes: 1 frittata
- oil for frying
- 100g courgettes, roughly chopped
- 50g mushrooms, roughly chopped
- 2 eggs, beaten
- salt and pepper to taste
- 50g cheese, grated
MethodPrep:10min ›Cook:20min ›Ready in:30min
- Turn on grill in the oven.
- Heat oil in a small frying pan, then add the courgettes and mushrooms. Cook for about 5 minutes, until courgettes begin to soften.
- Combine beaten eggs with salt, pepper and grated cheese.
- Pour over courgettes and mushrooms and tip frying pan, allowing the egg to cover the entire surface. Cook on a medium heat for 5 minutes.
- When starting to brown underneath, place under grill for a further 5 minutes, till set in the centre.
Reviews & ratingsAverage global rating:(3)
Reviews in English (3)
Googled recipe with courgettes and mushrooms and this is what came up. That's tomorrow night's dinner sorted. Hope it turns out okay.-24 Sep 2017
Added a bit of smoked paprika to it as well.-07 Jan 2016
Lovely-04 Oct 2013
Courgette and Pepper Frittata
Add the potatoes to a pan of boiling water and cook for 5-8min or until almost tender. Drain and set aside. Heat the oil in an 18-20.5cm (7-8in) non-stick frying pan and cook the onion until soft - add a splash of water if needed. Add the courgette and pepper and fry gently for 5min.
Preheat the grill. Add the potatoes and eggs to the pan and season. Cook for 2-3min until cooked around the edges and slightly golden underneath.
Sprinkle the cheese on top, then put under the preheated grill for 1-2min until just set. Serve immediately with a green salad.
Like this? You'll love.
Next time round
Swap the courgette and pepper for 150g (5oz) mushrooms and 200g (7oz) steamed broccoli florets.
- The 5 Ingredients:
- 1 (8-ounce) package exotic mushroom blend
- ½ cup shredded Parmigiano-Reggiano cheese
- 1 ½ teaspoons chopped fresh thyme
- 3 large egg whites
- 2 large eggs
Preheat broiler. Heat an 8-inch ovenproof skillet over medium-high heat. Coat pan with cooking spray. Add mushrooms to pan sauté 12 minutes or until lightly browned. Place mushrooms in a medium bowl cool slightly. Wipe pan clean with paper towels. Combine mushrooms, cheese, thyme, 1/4 teaspoon freshly ground black pepper, 1/8 teaspoon salt, egg whites, and eggs in a medium bowl, stirring well with a whisk. Heat pan over medium heat. Coat pan with cooking spray. Add mushroom mixture cook, covered, for 3 minutes or until almost set. Broil 3 minutes or until egg is set. Cut into 4 wedges.
Keto goat cheese and mushroom frittata
- 5 oz. 140 g mushrooms
- 3 oz. (2¾ cups) 85 g (650 ml) fresh spinach
- 2 oz. (9 tbsp) 55 g (130 ml) scallion scallions
- 2 oz. 55 g butter
- 6 6 egg eggs
- 4 oz. 110 g goat cheese
- salt and pepper
- 5 oz. (2½ cups) 140 g (600 ml) leafy greens
- 2 tbsp 2 tbsp olive oil
- salt and pepper
Below 4 E% carbs or, 7 g of carbs or less if it is a mealRead more
Instructions are for 2 servings. Please modify as needed.
Top with chopped olives and tomatoes or a sprinkle of fresh herbs for added color and flavor.
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Great recipe! I used feta by mistake and it was still gorgeous. Can't wait to have it again!
Any preferable fruits for KETO diet.
Marium, Generally fruits are going to be too high fructose and too high carb to have a place in a ketogenic diet. The exceptions are avocado, tomatoes and small quantities of berries. You will still have to keep an eye on carb count though!
No dairy , is it possible with your plan?
Ginette, yes!! It's absolutely possible to be keto and dairy free! We have a lot of good advice and information on our website.
Can I swap kale for the spinach?
Kale has more carbs and a different texture and takes a different amount of time to cook down. If you try this sub, try only using half the called for amount.
I am the only one that likes mushrooms . If I wanted to replace this with another meal in the Challenge how would I do that to keep everything the same fat etc.
Hi, Barb! You can simply swap that meal for any of our other keto meals. https://www.dietdoctor.com/low-carb/keto/recipes
Great recipes, I am enjoying them. The only issue so far is that a measurement for teaspoon is put as tbsp! In the UK, tbsp is a tablespoon and teaspoon is tsp. This almost caught me out when I realised for one serving, it was asking me to drizzle 2 tablespoons of olive oil onto salad greens!! Please watch out! :)
Two tablespoons (tbsp) of olive oil is correct for two servings. One serving is one tablespoon (tbsp) of olive oil.
Just as others have asked, rather than switching recipes (so many mushroom recipes), what can be used in lieu of said fungus? Please!
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How to adapt it
The great thing about a frittata is how easy to adapt they are. They are the ultimate fridge raid meal (not to mention a great way to use up a lot of eggs too), and you can use so many different vegetables and cheese in a frittata. The courgette, paired with the mint and feta, really is the star of this meal. However, that doesn't mean that there aren't a few other ingredients that would also be delicious in it. Here are some of our favourites:
- Peas - Add frozen peas at the same time as the egg mixture.
- Asparagus - This can be chopped up and fried at the same time as the courgettes and shallots.
- Potatoes - slices of cooked white or sweet potato would make this frittata much more filling. Add at the same time as the eggs.
- Tomatoes - Halved cherry tomatoes add a little burst of flavour with every bite.
- Sweetcorn - This would add a nice pop of colour to the frittata.
- Sun-dried tomatoes - These would add a lot of flavour and pair beautifully with the feta.
- Spinach - Give this courgette frittata a green boost by stirring in some chopped spinach at the same time as the eggs. You could use chopped kale too.
About the author
Rudy Mawer, MSc, CISSN
Rudy has a 1st class BSc in Exercise, Nutrition & Health and a Masters in Exercise & Nutrition Science from the University of Tampa. Rudy currently works as a Human Performance Researcher, Sports Nutritionist and Physique Coach. Over 7 years he has helped over 500 people around the world achieve long last physique transformations.
He now works closely with a variety of professional athletes and teams, including the NBA, USA Athletics, World Triathlon Gold Medalists, Hollywood Celebrities and IFBB Pro Bodybuilders. If you would like to get in contact or work with Rudy please contact him on social media.
Fast 800 recipe: Super green frittata (roughly 300 calories)
Today, the kids weren't at home (freedom!!) and I decided for lunch, I would make something that takes a little time, but I would love and the kids wouldn't.
I found this super green frittata in a old Taste magazine that I bought while travelling (oh the bliss) in Australia. I've saved the leftover for lunch tomorrow - can't wait. It would also be great for a picnic.
Essential equipment: food processor & oven proof frying pans
Ingredients (4 servings):
good handful spinach leaves
250 grams mushrooms, sliced
200 grams broccoli, cut into small florets
1 tablespoon sunflower seeds
1 tablespoon pumpkin seeds
In the food processor, blitz the basil, parsley, courgette/zucchini, onions and spinach leaves.
In a large frying pan, add 1 tablespoon of olive oil and spoon in the green mix from the food processor and lightly cook for a few minutes until there is no liquid.
In a large jug, add the eggs and yoghurt and gently whisk. Season well. Add this to the green mixture to the frying pan and mix until well combined. Leave over a small flame and gently cook for 10 minutes.
In another frying pan, add the other tablespoon of oil and cook the mushrooms and broccoli over a medium heat until browned. Add the lemon zest, garlic cloves and seeds. Cook until the seeds are lightly browned. Season.
Place the frittata under a grill for a couple of minutes until nicely browned on the top.
Add the mushroom mix to the top of the frittata and sprinkle over a little Parmesan cheese. Serve hot or cold.
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What is a frittata?
In case you're wondering what a frittata is, it's basically an omelette, that can be cooked on the stove, baked in the oven (as we did with our eggplant frittata ), or even baked in a muffin tin pan like our artichoke and asparagus mini frittatas.
If you visit Italy, you would use the word frittata if you to order a baked omelette. In Spain however, the word we use is tortilla. Spain's most popular tapa is tortilla de patatas, an incredibly delicious potato and onion omelette.
- 1 cup water
- 3 tablespoons olive oil
- ½ teaspoon salt
- ½ green bell pepper, seeded and chopped
- 3 zucchini, cut into 1/2-inch slices
- 2 cloves garlic, peeled
- 1 small onion, diced
- 6 fresh chopped mushrooms
- 1 tablespoon butter
- 5 eggs
- salt and pepper to taste
- 1 cup shredded mozzarella cheese
- 3 tablespoons Parmesan cheese
Preheat oven to 350 degrees F (175 degrees C).
In a large skillet or sauce pan, combine water, olive oil, salt, green pepper, zucchini and garlic cloves. Simmer until zucchini is tender, about 5 to 7 minutes.
Drain off water and discard garlic. Stir in onion, mushrooms and butter. Cook until onion is transparent. Add eggs and stir season with salt and pepper. Cook over low heat until eggs are firm.
Sprinkle mozzarella cheese over eggs. Bake in preheated oven for 10 minutes. Remove from oven and sprinkle with Parmesan cheese. Place under broiler for 5 minutes. Let stand 5 minutes before cutting into wedges and serving.