Frittаtаs are super tasty and you can eat them any time of the day . they work great for breakfast brunch or a light dinner . its basically eggs mixed with whatever you like 然 and cooked slow so it comes out thick and easy to slice . mix in zucchіni and tоmatoes for a sweet soft bite with a juicy tangy pop . this combo brings flavor and lots of good nutrients .
in this post i’ll show you how to make a zucchini and tomato frіttata step by step . we’ll talk about what a frittata is and where it came from , then cover the health perks of zucchini and tomatoes . next up is the list of stuff you need and all the kitchen tools . after that , you get simple instructions to cook it just right . we’ll even go over tips for tweaking the recipe plus nutrition facts and some faq’s . get ready for a dish that’s filling tasty and packed with good stuff !
Understanding Frittatas
a frittata is an Italian egg dish that’s kind of like an open omelet . you beat eggs then cook them slowly , often finishing in the oven so it stays thick and sliceable . it dates back to 19th century Italy when people used leftover veggies and cheese . now it’s everywhere from brunch menus to casual dinners . you can eat it hot or at room temp , which makes it easy to pack for later .
zucchini and tоmatoes work really well together in a frittata . zucchini adds a mild sweetness and a bit of snap , plus it’s low in calories and high in vitamin C vitamin A and potassium . tomatoes bring juiciness acidity and antioxidants like lycopene that help your heart and maybe lower cancer risk . together they add taste color and nutrition to your meal .
Ingredients for Zucchini and Tomato Frittata
choose fresh veggies for best results . pick small firm zucchinis that are bright green . smaller ones are less seedy and more tender . for tomatoes , roma ones are sturdy and full of flavor , cherry tomatoes give you sweet bursts and nice color .
you’ll also need:
- Eggs: about 6 large , preferably free-range .
- Herbs and spices: fresh or dried basil oregano salt and pepper .
- Cheese: feta mozzarella or parmesan to make it creamy .
tools you need:
- a medium mixing bowl and whisk .
- a good non-stick or cast-iron skillet .
- an oven-safe pan or a baking dish if your skillet isn’t oven-proof .
How to Make Zucchini and Tomato Frittata
Prep Work
wash zucchinis then slice into thin rounds or half moons . wash and chop roma tomatoes or halve cherry tomatoes . to avoid a soggy frittata , pat veggies dry or pre-cook zucchini for a minute in the pan to release water .
Cooking Steps
Sauté the Veggies
heat 1 tablespoon olive oil in the skillet over medium . add zucchini and cook 5–6 min until it softens . toss in a crushed garlic clove and cook another minute . add tomatoes and stir 2–3 min until they just start to break down . season with a pinch of salt and pepper .
Mix Eggs
crack the eggs in a bowl and beat with herbs salt and pepper . pour the eggs over the veggies , tilting the pan so it spreads evenly . cook on medium-low 5–7 min until the edges set but the center is still a bit jiggly .
Bake to Finish
preheat oven to 375°F (190°C) . if your skillet is oven-safe , pop it in . otherwise transfer mixture to a greased baking dish . bake 15–20 min until the top is golden and fully set . let it rest 5 min before slicing .
Serving Ideas
serve warm or at room temp with a green salad and crusty bread . sprinkle extra herbs or cheese on top for a pretty touch .
Tips for Perfecting Your Frittata
Avoid Overcooking
take it out when the center is still slightly soft . the heat left will finish cooking . overcooked eggs get rubbery .
Mix It Up
add other veggies like onions bell peppers spinach or mushrooms . try different cheeses and spices—thyme parsley or chili flakes all work .
Storing and Reheating
keep leftovers in an airtight container in the fridge up to 3 days . for longer storage freeze slices wrapped in plastic for 1–2 months . reheat in the oven at 350°F (175°C) or zap in the microwave .
Nutritional Information
each serving has around 180 calories 12 g protein 10 g fat and 5 g carbs . zucchini adds vitamin C potassium and fiber ; tomatoes bring antioxidants like lycopene . overall it’s a nutrient-dense meal that keeps you full .
Frequently Asked Questions (FAQs)
Can I use other veggies?
yes , frittatas are super flexible . swap zucchini and tomatoes for broccoli , bell peppers or sweet potatoes . just mind the water content .
How long does it keep?
in the fridge up to 3 days ; freeze for up to 2 months . cool completely before storing .
Can I make it ahead?
definitely . you can cook it and reheat later or freeze portions for busy days .
Is it gluten-free?
yes this recipe is gluten-free and can be dairy-free if you skip cheese or use a plant-based one .
Conclusion
a zucchini and tomato frіttata is easy fun and healthy . it’s perfect for any meal and you can change it up however you like . give it a try and enjoy your tasty creation !
Zucchini and Tomato Frittata
Equipment
- 1 10-inch skillet or oven-safe frying pan
- 1 whisk
- 1 mixing bowl
- 1 cutting board
- 1 spatula
- 1 oven
Ingredients
- 6 large eggs
- 1 medium zucchini, diced about 6 inches
- 1 cup cherry tomatoes, halved
- 1 small onion, finely chopped
- 1 cup shredded cheese such as mozzarella or feta
- 2 tablespoons olive oil
- to taste salt
- to taste pepper
- optional fresh basil or parsley, for garnish
Instructions
- Preheat your oven to 375°F if using an oven-safe skillet.
- In a mixing bowl, whisk together the eggs, salt, and pepper until well combined. Set aside.
- Heat the olive oil in a skillet over medium heat. Add the chopped onion and sauté for about 2 minutes until softened.
- Add the diced zucchini to the skillet and cook for another 3-4 minutes, until slightly tender.
- Stir in the halved cherry tomatoes and cook for an additional 2 minutes.
- Pour the egg mixture into the skillet over the sautéed vegetables. Gently stir to combine.
- Cook for about 5 minutes on the stovetop, just until the edges start to set.
- If using an oven-safe skillet, transfer it to the preheated oven and bake for about 10 minutes, or until the center is set and the top is slightly golden. If not using an oven, cover the skillet with a lid and cook until the eggs are fully set.
- Remove from heat and let it cool for a few minutes before slicing.
- Garnish with fresh basil or parsley, if desired, and serve warm.
