Mediterranean Zucchini and Tomato Frittata
This Mediterranean Zucchini and Tomato Frittata is a light, flavorful, and protein-packed dish perfect for breakfast, brunch, or a quick dinner. Combining fresh zucchini, juicy cherry tomatoes, and savory cheeses, this frittata is infused with Mediterranean herbs for a delicious and wholesome meal. It’s easy to make, low-carb, and can be baked in the oven or air-fried for convenience. Serve it warm with a side salad or crusty bread for a complete meal!
Prep Time: 10 minutes
Cook Time: 20-25 minutes (oven)
12-15 minutes (air fryer)
Total Time: 30-35 minutes
Ingredients:
6 large eggs
½ cup milk (or heavy cream for a richer texture)
1 medium zucchini, sliced into thin rounds
1 cup cherry tomatoes, halved
½ cup feta cheese, crumbled (or shredded cheese of choice)
¼ cup grated Parmesan cheese
1 garlic clove, minced
1 tablespoon olive oil
1 teaspoon dried oregano (or Italian seasoning)
Salt and black pepper, to taste
Fresh parsley, chopped (for garnish)
Instructions:
Preheat oven to 375°F (190°C). If using an air fryer, preheat to 350°F (175°C).
Sauté the zucchini: Heat olive oil in an oven-safe skillet (or air fryer-safe dish) over medium heat. Add zucchini slices and cook for 2-3 minutes until slightly tender. Add minced garlic and cook for another minute.
Prepare the egg mixture: In a bowl, whisk together eggs, milk, oregano, salt, and black pepper. Stir in the Parmesan and half of the feta cheese.
Assemble the frittata: Pour the egg mixture over the sautéed zucchini. Arrange cherry tomato halves on top and sprinkle the remaining feta cheese.
Bake or air fry:
Oven: Bake for 20-25 minutes until the center is set.
Air Fryer: Cook at 350°F (175°C) for about 12-15 minutes, checking for doneness.
Garnish and serve: Let the frittata cool for a few minutes, then sprinkle with fresh parsley. Slice and enjoy warm!
Tips for the Perfect Frittata
✔ Use fresh ingredients – Fresh zucchini, ripe cherry tomatoes, and high-quality cheese make a big difference in flavor.
✔ Don’t overcook – The frittata should be just set in the center and slightly golden on top. Overcooking can make it dry.
✔ Customize it – Add spinach, bell peppers, mushrooms, or olives for extra Mediterranean flair.
✔ Dairy-free option – Swap the milk for unsweetened almond milk and use dairy-free cheese or nutritional yeast.
✔ Make it ahead – This frittata stores well in the fridge for up to 3 days and can be enjoyed cold or reheated.
Nutrition (Per Serving – Approx. 1 Slice out of 6)
Calories: ~180-220 kcal
Protein: ~12g
Carbs: ~5g
Fat: ~14g
Fiber: ~1.5g
Frequently Asked Questions (FAQ)
❓ Can I make this frittata ahead of time?
✔ Yes! You can make it ahead and store it in the fridge for up to 3 days. Reheat in the microwave or oven at 300°F (150°C) for a few minutes.
❓ Can I freeze frittata?
✔ Yes, let it cool completely, slice it into portions, and freeze in an airtight container for up to 2 months. Reheat in the oven or air fryer.
❓ Can I make it dairy-free?
✔ Absolutely! Substitute the milk with unsweetened almond milk and use dairy-free cheese or nutritional yeast.
❓ What can I serve with this frittata?
✔ A side salad, avocado slices, whole-grain toast, or roasted potatoes pair well with this dish.
❓ Can I add meat to this frittata?
✔ Yes! Cooked crumbled sausage, diced ham, or shredded chicken can be added for extra protein.