Light Zucchini Tomato Frittata

There's something magical about a frittata that combines simplicity with nourishment. This Light Zucchini and Tomato Frittata transforms humble ingredients into a fluffy, protein-packed meal that's as suitable for a quiet breakfast as it is for entertaining guests. The vibrant colors of green zucchini and ruby tomatoes create a feast for the eyes, while the delicate herbs infuse the dish with Mediterranean aromas that transport you to an Italian countryside.

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This frittata represents the essence of healthy Mediterranean cooking - minimal ingredients treated with respect to create maximum flavor. The eggs puff up beautifully in the oven, creating a light, airy texture that contrasts wonderfully with the tender vegetables. Each bite offers a perfect balance of protein and vegetables, making this dish as nutritious as it is delicious.

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)
• Salt and freshly ground black pepper, to taste
• 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)

Instructions

Prepare the oven and skillet

Preheat oven to 375°F (190°C). Heat olive oil in a large oven-safe skillet over medium heat.

Sauté the vegetables

Add onion and sauté for 2 minutes until softened. Add zucchini and cook for 4–5 minutes, stirring occasionally, until just tender. Add garlic and cook for 1 minute.

Add tomatoes and greens

Add cherry tomatoes and spinach (if using); cook for 2 more minutes until spinach is wilted and tomatoes start to soften.

Prepare the egg mixture

In a bowl, whisk together eggs, skim milk, Parmesan (if using), basil, oregano, salt, and pepper.

Combine and start cooking

Pour egg mixture over vegetables in skillet, stirring gently to distribute. Cook undisturbed for 2–3 minutes until edges begin to set.

Bake to perfection

Transfer skillet to the oven and bake for 10–12 minutes, or until the frittata is puffed and the center is just set.

Serve

Remove from oven, cool for 2 minutes, then slice and serve warm or at room temperature.

Zusatztipps für die Zubereitung

Schneiden Sie das Gemüse in gleichmäßige Stücke, damit es gleichmäßig gart. Verwenden Sie eine Pfanne mit hitzefestem Griff, um nahtlos vom Herd in den Ofen wechseln zu können. Lassen Sie die Frittata nie unbeaufsichtigt, da sie schnell übergaren kann – die perfekte Frittata ist innen noch leicht feucht, wenn sie aus dem Ofen kommt.

Varianten und Anpassungen

Diese Frittata lässt sich wunderbar an persönliche Vorlieben anpassen. Für eine proteinreichere Version können Sie etwas gewürfelten mageren Schinken oder Putenbrust hinzufügen. Vegetarier könnten gebratene Pilze für einen herzhafteren Geschmack ergänzen. Für eine mediterrane Note passen eingelegte Artischocken und getrocknete Tomaten hervorragend. Bei Laktoseintoleranz einfach den Parmesan weglassen oder durch Hefeflocken ersetzen.

Serviervorschläge

Servieren Sie die Frittata direkt aus der Pfanne für einen rustikalen Effekt oder stürzen Sie sie vorsichtig auf eine Servierplatte für eine elegantere Präsentation. Ein einfacher grüner Salat mit Zitronendressing ist die perfekte Begleitung. Für ein reichhaltigeres Frühstück passen geröstetes Vollkornbrot oder ein paar Scheiben Avocado wunderbar dazu. Diese Frittata schmeckt warm, bei Zimmertemperatur oder sogar kalt aus dem Kühlschrank – ideal für ein schnelles Frühstück am nächsten Tag.

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At just 130 calories per serving with 10 grams of protein, this frittata proves that healthy eating doesn't have to be bland or boring. It's the perfect meal to prepare on a Sunday for quick breakfasts throughout the week. The combination of protein from the eggs and fiber from the vegetables will keep you satisfied until lunchtime, making this dish not just delicious but functional nutrition that supports your health goals. Whether you're cooking for yourself or sharing with loved ones, this Light Zucchini and Tomato Frittata is sure to become a regular in your meal rotation.

Recipe Questions & Answers

→ Can I use other vegetables in this dish?

Yes, adding spinach or bell peppers works well to enhance flavor and nutrition without altering cooking time significantly.

→ What is the best way to achieve a fluffy texture?

Whisk eggs thoroughly with milk and herbs before combining with sautéed vegetables and baking in a preheated oven until set but still moist.

→ How do I store leftovers safely?

Refrigerate in an airtight container and consume within 2-3 days. Enjoy cold or gently warmed for best taste and texture.

→ Can dairy-free alternatives be used?

Yes, omit Parmesan or substitute with nutritional yeast and use plant-based milk for a dairy-free variation.

→ How can I add a spicy kick to this dish?

Sprinkle red pepper flakes when mixing eggs or garnish on top before serving for subtle heat.