Zucchini "Frittata"

Zucchini "Frittata"

A zucchini omelet, Italian-Style.

Unlike the French omelet, an Italian «frittata» [pr. frih-TAH-tuh] has the ingredients mixed with the eggs, before the eggs are cooked, rather than being folded inside. Another main difference is that a «frittata» is cooked slowly over low heat, rather than quickly over medium-high heat. Hence, it is firmer in texture and round in shape, since it isn't folded.

6 servings
Preparation 15 min
Cooking 30 min

180 calories per serving 


2 tbsp olive oil   30 mL
1 tbsp Parsley and Garlic Base (Recipe)   15 mL
6 zucchini, sliced into 3-4 mm rounds   750 g
6 eggs size large    
6 g cheese, lactose-free, grated    
2 tbsp marjoram, fresh   14 g
3 tbsp canola oil   45 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

Before you start

A mandolin will make slicing the zucchini easier.


  1. Prepare the zucchini. Slice them into rounds, 3-4 mm thick.
  2. Heat half of the olive oil in a frying pan. Add the Parsley and Garlic Base. Add the zucchini rounds and cook 5 min uncovered, stirring frequently. Add salt and pepper, cover, and cook over low heat about 7-8 additional min, or until the zucchini is soft, but still al dente. Break 2 eggs directly into the pan, then stir, using a wooden spoon and cook 2 min over medium heat. Remove the pan from the heat.
  3. In a large bowl, lightly beat the remaining eggs, using a fork. Add the zucchini mixture to the beaten eggs. Add the grated cheese and chopped marjoram. Season with salt and pepper, then mix well.
  4. Heat ¾ of the canola oil in a nonstick skillet over high heat. Add the mixture, distributing it evenly over the skillet. Gently lift the edges with a spatula and push them towards the centre. After 3-5 min, the bottom will be cooked to a nice crust. Lower the heat to medium-low and continue to cook until the edges get darker (about 15 more min). Gently shake the skillet occasionally to keep the frittata from sticking. When the frittata has reached a rather firm consistency, it's time to flip it. If this operation makes you nervous, the frittata may be simply finished under a broiler.
  5. Gently lift the edges with a spatula and cover the skillet with a large plate or flat lid. Leave the plate on the skillet 2 min, in order to trap some humidity underneath. This will help the flipping. Hold the skillet handle with one hand and its lid/plate with the other hand, then quickly turn the covered skillet upside-down so that the frittata ends up on the lid/plate. Put the skillet back on the stovetop, add the remaining canola oil to the skillet. Gently slide the frittata back in and cook over medium heat about 5 min.
  6. Slide the frittata onto a serving plate and enjoy!


The zucchini may be cooked in advance, but add the eggs only when ready to make the frittata. The frittata keeps 3 days in the refrigerator. It can be eaten cold or at room temperature. This makes it ideal for packing a lunch.

Nutrition Facts Table

Nutrition Facts

per 1 serving (180g)


% DV*

* DV = Daily Value




15 g

23 %

Saturated 2.5 g
+ Trans 0.2 g

14 %


195 mg


80 mg

3 %


6 g

2 %


2 g

9 %


3 g


8 g

Vitamin A

35 %

Vitamin C

35 %


8 %


20 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: 2 servings
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: ½ serving

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Free :
Added Sugar
Low :
Source of :
Calcium, Fibre, Magnesium, Niacin, Omega-3, Phosphorus, Vitamin B1, Vitamin D, Zinc
Good source of :
Iron, Manganese, Pantothenic Acid, Potassium, Vitamin B6, Vitamin C
Excellent source of :
Folacin, Selenium, Vitamin A, Vitamin B12, Vitamin B2, Vitamin E, Vitamin K

More info

This recipe is in the following categories: Eggs | Vegetables | First courses/Appetizers | Lunch box | Main courses/Entrées | Halal | High Iron | Kosher | Low Sodium | Source of Omega-3 | Vegetarian | Buffet | Picnic | Italian

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