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Zucchini Frittata Recipe

This quick and easy egg white zucchini frittata recipe is ready in just 20 min and will make a perfect start to your day. The recipe is low in calories and carbs (4g of net carbs), and is suitable for a low carb high protein diet.

Recipe Nutritional Profile: Diabetes Appropriate, Healthy Weight, Healthy Heart, High Protein, Low Calories, Low Carbs, Low Cholesterol, Low Fat, Low GI, Low Sodium, Gluten Free, Vegetarian.

Serves 2:

Preparation time: 10 min

Cooking time: 10 min

Zucchini Frittata
Nutrition Facts
Per 1 Serving
Amount Per Serving
Calories from Fat
% Daily Value*
Total Fat
Saturated Fat
Polyunsaturated Fat
Monounsaturated Fat
Total Carbohydrates
Dietary Fiber
Vitamin A    15% Vitamin C    6%
Calcium    2% Iron    2%
Potassium    9%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. The information provided here is approximate and does not include: possible substitutions, optional ingredients and ingredients to taste. How did we calculate Recipe Guidelines?



1 zucchini (courgette), sliced into 0.5cm (0.2") pieces;

5 egg whites;

3 tbsp. of cottage cheese with chives;

1 spring onion, chopped;

2 parsley branches for garnishing, chopped;

2 tbsp. of water;

2 tbsp. of olive oil;

Salt and pepper to taste.

How to Cook the Frittata:

  • Heat the grill.
  • Whisk the egg whites with a pinch of salt, 2 tbsp. of water, cottage cheese and spring onion together in the bowl.
  • Heat 1 tbsp. of olive oil in a large non-stick frying pan with a lid. When the oil is hot enough place the zucchini slices into the frying pan and fry them 3-5 min on each side or until they turn lightly brown.
  • Empty the zucchini onto the plate covered with kitchen paper. Pat the zucchini with the paper on both sides, removing the oil.
  • Wash the pan and preheat again over a low to medium heat with the remaining 1 tbsp. of olive oil. Add the egg mixture to the pan and cook for 1 min for the bottom to set.
Cooking Zucchini Frittata
The Final Frittata in the Pan
Grilling the Frittata
Zucchini Frittata Served!
  • Add the zucchini, spreading the slices over the mixture - the zucchini needs to be pushed well into the mixture. Cover the pan with a lid, reduce the heat and cook for 5 min until the eggs are puffed up.
  • Take the lid off the frying pan and put under a preheated grill for 1-2 min, just until the top goes golden.
  • Serve right away with 1 tbsp. of parsley to garnish.

Author: Lana Soko

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