Mediterranean Low-Carb Frittata with Zucchini and Feta
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4
This Mediterranean low-carb frittata with zucchini and feta is light, fluffy, and full of fresh flavor. It’s the kind of dish that feels indulgent but fits perfectly into a balanced, low-carb lifestyle. Zucchini adds a tender texture, feta brings a tangy punch, and the herbs brighten everything up. Whether you serve it for breakfast, lunch, or a simple dinner, this frittata tastes great warm or at room temperature — and even better the next day.
Ingredients
2 medium zucchinis, shredded
8 large eggs
1/4 cup heavy cream or almond milk
1 cup crumbled feta cheese
1/2 teaspoon dried dill (optional)
1/4 cup chopped fresh parsley (optional)
1 tablespoon olive oil
Salt and black pepper to taste
Instructions
Prep the Zucchini:
Shred the zucchinis using a box grater. Place them in a clean towel or paper towel and squeeze out as much moisture as possible to prevent the frittata from becoming watery.
Preheat and Sauté:
Preheat your oven to 375°F (190°C). Heat olive oil in an oven-safe skillet over medium heat. Add the shredded zucchini and sauté for 3–4 minutes until softened and lightly golden. Season with a pinch of salt and pepper.
Make the Egg Mixture:
In a large bowl, whisk together eggs, heavy cream (or almond milk), dried dill, and a bit of salt and pepper. Stir in the feta cheese and chopped parsley if using.
Combine and Cook:
Pour the egg mixture into the skillet with the zucchini. Stir gently to distribute the ingredients evenly. Cook on the stovetop for about 2–3 minutes, just until the edges begin to set.
Bake:
Transfer the skillet to the preheated oven. Bake for 10–12 minutes, or until the frittata is fully set in the center and lightly golden on top.
Serve:
Let it cool slightly before slicing. Serve warm or at room temperature with a side salad or a drizzle of olive oil.
Tips
Drain the zucchini well:
Zucchini holds a lot of water. After shredding, salt it lightly and let it sit for a few minutes before squeezing. This helps release even more moisture and keeps your frittata fluffy, not soggy.
Use an oven-safe skillet:
A cast-iron or nonstick oven-safe pan works best so you can start on the stove and finish in the oven without transferring.
Don’t overbake:
Bake just until the center is set. Overbaking can make eggs rubbery and dry. The frittata should jiggle slightly when you pull it out; it will continue to cook from residual heat.
Let it rest before slicing:
Give it about 5 minutes to set up before cutting. This helps it hold together better and makes slicing easier.
Adjust creaminess:
Heavy cream makes the texture rich and velvety. Almond milk keeps it lighter and dairy-free. You can also use half-and-half or Greek yogurt for a slight tang.
Variations
Vegetable Boost:
Add diced bell peppers, spinach, or cherry tomatoes for more color and nutrition. Just make sure to sauté them first to remove extra moisture.
Cheese Swaps:
Try goat cheese, ricotta, or shredded mozzarella if you prefer a milder flavor. A sprinkle of Parmesan on top adds a nice crust.
Protein Add-ins:
For a heartier version, stir in cooked chicken, turkey, or smoked salmon before baking.
Herb Options:
Replace dill and parsley with oregano, basil, or mint for a different Mediterranean note.
Spice It Up:
A pinch of red pepper flakes, black olive slices, or sun-dried tomatoes gives it a bold flavor twist.
Mini Frittatas:
Pour the mixture into a greased muffin tin and bake for 12–15 minutes for portable, meal-prep-friendly frittata cups.
Serving Ideas:
Serve it with a side of tzatziki, Greek salad, or roasted cherry tomatoes for a full Mediterranean-style meal.
Q&A
Q: Can I make this frittata ahead of time?
Yes. You can bake it up to 2 days ahead. Store it in the fridge, covered, and reheat slices in the oven or microwave. It also tastes great cold for a quick breakfast or lunch.
Q: What’s the best pan size for this recipe?
An 8- or 9-inch oven-safe skillet is perfect. If you use a larger pan, the frittata will be thinner and cook faster, so check it early.
Q: Can I freeze leftovers?
Yes, but the texture may soften slightly after thawing. Let it cool completely, cut into portions, and freeze in airtight containers for up to 2 months. Reheat in the oven or toaster oven until warm.
Q: How can I make this dairy-free?
Use almond milk instead of cream and swap the feta with a dairy-free cheese or omit it entirely. The flavor will still be bright from the herbs and zucchini.
Q: Can I make it without the oven?
Yes. After cooking on the stovetop, cover the skillet with a lid and reduce heat to low. Cook for about 10–12 minutes until the eggs set in the center.
Nutrition
(Per serving, based on 4 servings)
Calories: ~235
Protein: 14g
Fat: 18g
Carbohydrates: 4g
Fiber: 1g
Net Carbs: 3g
Sugar: 2g
Sodium: ~470mg
(Values may vary slightly based on ingredients and substitutions.)
Conclusion
This Mediterranean Low-Carb Frittata with Zucchini and Feta is simple, satisfying, and versatile enough for any meal of the day. It’s packed with protein, rich in flavor, and light on carbs, making it ideal for a healthy, balanced diet. With just a handful of fresh ingredients, you can whip up something that feels special without much effort. Pair it with a fresh salad, roasted vegetables, or even a slice of whole-grain toast if you’re not keeping it low-carb — and you’ve got a complete meal that fits any occasion.