High Protein Zucchini Frittata
Packed with wholesome ingredients and designed to keep you fueled, this High Protein Zucchini Frittata is the ultimate healthy breakfast or brunch idea! Made with farm-fresh zucchini, protein-rich eggs and egg whites, low-fat cottage cheese, and a sprinkle of parmesan, this dish is light yet satisfying. Sautéed onions and garlic infuse the frittata with aromatic richness, while fresh parsley and optional red pepper flakes add layers of flavor. Perfectly baked to golden perfection, this oven-to-table dish is ready in just 40 minutes and serves up to four—ideal for meal prep or sharing with loved ones. A guilt-free comfort food that works beautifully warm or at room temperature! Keywords: High-protein breakfast, zucchini frittata recipe, healthy egg dishes, protein-packed brunch, low-fat meal ideas.
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Recipe Information
Ingredients
- 2 medium zucchini
- 6 large eggs
- 4 large egg whites
- 1 cup low-fat cottage cheese
- 0.25 cup parmesan cheese
- 0.5 medium onion
- 2 cloves garlic
- 1 tablespoon olive oil
- 2 tablespoons fresh parsley
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
- 0.25 teaspoon crushed red pepper flakes (optional)
Instructions
Preheat your oven to 375°F (190°C).
Wash the zucchinis thoroughly and grate them using a box grater. Place the grated zucchini into a clean kitchen towel, squeeze out the excess water, and transfer to a bowl.
Dice the onion and mince the garlic. Heat a medium oven-safe skillet over medium heat and add the olive oil. Sauté the onion until softened, about 3 minutes, then add the garlic and cook for an additional 1 minute.
In a large mixing bowl, whisk together the eggs and egg whites. Stir in the low-fat cottage cheese, parmesan cheese, fresh parsley, salt, black pepper, and crushed red pepper flakes, if using.
Fold the grated zucchini into the egg mixture until fully incorporated.
Transfer the zucchini and egg mixture into the skillet with the sautéed onion and garlic. Stir gently to combine and spread the mixture evenly in the skillet.
Cook on the stovetop over medium-low heat until the edges start to set, about 5 minutes.
Transfer the skillet to the preheated oven and bake for 15-20 minutes, or until the frittata is fully set and golden on top.
Remove the skillet from the oven and allow the frittata to cool for 5 minutes before slicing into wedges.
Serve warm or at room temperature, garnished with additional parsley if desired.
Nutrition Facts
Calories |
1097 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 56.3 g | 72% | |
| Saturated Fat | 19.2 g | 96% | |
| Polyunsaturated Fat | 1.8 g | ||
| Cholesterol | 1165 mg | 388% | |
| Sodium | 6448 mg | 280% | |
| Total Carbohydrate | 56.0 g | 20% | |
| Dietary Fiber | 5.2 g | 19% | |
| Total Sugars | 42.2 g | ||
| Protein | 90.5 g | 181% | |
| Vitamin D | 6.2 mcg | 31% | |
| Calcium | 736 mg | 57% | |
| Iron | 8.1 mg | 45% | |
| Potassium | 1986 mg | 42% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
