Mediterranean Zucchini and Tomato Frittata

Mediterranean Zucchini and Tomato Frittata

June 15, 2025 by kitchen12Leave a Commenton Mediterranean Zucchini and Tomato Frittata

A wholesome, protein-rich dish bursting with the sunny flavors of the Mediterranean, the Zucchini and Tomato Frittata is a perfect meal for any time of day—breakfast, lunch, or a light dinner. It combines tender zucchini, juicy cherry tomatoes, creamy feta cheese, and eggs into a satisfying, healthy skillet-baked meal.Ingredients6 large eggs – The protein-rich base of the frittata.½ cup milk or heavy cream – Adds creaminess and fluffiness to the eggs. Use heavy cream for a richer texture.1 medium zucchini, sliced – Offers a fresh, mild flavor and adds moisture.1 cup cherry tomatoes, halved – Brings a burst of sweet acidity.½ cup crumbled feta cheese – Delivers tanginess and a creamy-salty bite.Salt and black pepper to taste – Enhances and balances the flavors.Olive oil (for sautéing) – Optional but traditional and heart-healthy.Method of PreparationPreheat the oven (optional):If you’d like to finish the frittata under a broiler for a golden top, preheat your oven to 375°F (190°C).Sauté vegetables:In a greased or oiled oven-safe skillet (preferably non-stick or cast iron), sauté sliced zucchini over medium heat until softened (about 4–5 minutes). Add the halved cherry tomatoes and cook for another 2–3 minutes, just until they start to blister and release some juice. Remove from heat.Whisk the eggs:In a medium mixing bowl, whisk 6 eggs with ½ cup milk or cream, salt, and black pepper until well combined and slightly frothy.Combine ingredients:Add the sautéed zucchini and tomatoes to the egg mixture. Stir in the crumbled feta cheese.Cook the frittata:Pour the entire mixture back into the skillet (ensure it’s lightly greased). Cook on the stovetop over medium-low heat for 5–7 minutes, or until the edges begin to set.Finish in the oven (optional):Transfer the skillet to the oven and bake for another 8–10 minutes, or broil for 2–3 minutes until the center is set and the top is lightly golden.Serve:Let the frittata cool for 5 minutes before slicing. Serve warm or at room temperature.Nutritional BenefitsThis frittata is rich in:Protein from eggs and fetaHealthy fats (especially if using olive oil and full-fat dairy)Fiber and antioxidants from zucchini and tomatoesCalcium and vitamin D from the cheese and eggsIt’s also low in carbohydrates, making it suitable for low-carb or Mediterranean-style diets.VariationsAdd herbs: Fresh basil, oregano, or dill pair wonderfully.Include onions or garlic: Sauté finely chopped onions or minced garlic with the zucchini for extra flavor.Switch cheeses: Goat cheese, mozzarella, or parmesan work well as feta alternatives.Make it dairy-free: Use a plant-based milk and omit or substitute the cheese with a vegan option.Add protein: Crumbled sausage, diced ham, or leftover chicken can bulk it up.Frequently Asked Questions (FAQ)Q: Can I make this frittata ahead of time?Yes. Frittatas keep well in the fridge for up to 3–4 days. Reheat gently in the microwave or eat cold.Q: Can I freeze leftovers?You can freeze slices of frittata, though the texture may change slightly. Wrap tightly and use within 2 months.Q: What’s the difference between a frittata and an omelette?A frittata is thicker, cooked slowly, and usually finished in the oven. Omelettes are cooked quickly on the stovetop and folded.Q: Can I bake the entire frittata in the oven?Yes. Pour the mixture into a greased baking dish and bake at 375°F (190°C) for about 20–25 minutes, or until fully set.Q: What can I serve it with?Try a green salad, crusty whole-grain bread, or roasted potatoes on the side.Final ThoughtsThe Mediterranean Zucchini and Tomato Frittata is a versatile, quick, and nutritious dish that’s easy to customize. Whether you’re following a Mediterranean diet or just looking for a delicious way to enjoy more veggies, this frittata fits the bill.Enjoy!