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Keto Zucchini Frittata (Low-Carb Vegetarian Recipe!) 🥘

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Our Keto Zucchini Frittata Recipe is made from simple ingredients: eggs and healthy veggies. This Italian-inspired omelet is one of the healthiest keto recipes that even picky eaters will enjoy it. What's particularly wonderful about a frittata is its versatility. You can easily adapt this dish and add your favorite keto veggies.

A slice of baked keto zucchini frittata served on a plate from a cast iron pan.
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Preparation and cooking overview

You can prepare this frittata recipe in just 30 minutes. You just have to whisk your eggs, add cream and spices, and then add zucchini and cheese. Transfer the egg mixture to a skillet, and let it bake. The result? A pot of mouthwatering, cheesy frittata!

Chef's note

In this Zucchini Frittata Recipe, you have endless opportunities to get creative. Choose from a wide range of keto-friendly vegetables like spinach, bell peppers, or mushrooms to create a personalized flavor profile. Amp up the deliciousness by adding your favorite keto-friendly cheeses such as cheddar, mozzarella, or feta. Simply mix your selected combination of veggies and cheese, bake it in the oven, and witness the magical transformation into a gorgeous golden-green masterpiece.

  • Prep Time: 10 minutes
  • Cooking Time: 20 minutes
  • Total Time: 30 Minutes
  • Difficulty Level: Easy
  • Recipe Makes 4 Servings

🥘 Ingredients for this keto zucchini frittata recipe

Ingredients like grated zucchini, eggs, grated cheese, turmeric powder, olive oil, heavy cream, grated nutmeg, black pepper, salt made ready on the kitchen table.
  • 2 medium zucchinis, grated and squeezed
  • 1 tablespoon turmeric powder
  • 3 tablespoon olive oil
  • 6 large eggs
  • 5 ounces aged cheddar cheese, grated
  • ¼ bunch of fresh dill
  • ¼ cup heavy cream
  • 1 teaspoon grated nutmeg
  • Freshly cracked black pepper, to taste
  • Sea salt, to taste

Ingredient substitutions

  • Turmeric powder: If you don't like turmeric, use ground ginger or ground mustard, but the flavor profile will be slightly different.
  • Olive oil: Use avocado or sunflower oil. They have neutral flavors and won't alter the taste of your dish.
  • Cheese: You can use different types of cheese, such as Parmesan cheese, Feta cheese, Mozzarella cheese, Gruyère, etc., or use a cheese mixture.
  • Dill: If you don't like dill, you could try fresh fennel, tarragon, or parsley.
  • Heavy cream: You can use full-fat coconut milk as a dairy-free alternative.
  • Nutmeg: Ground cinnamon or allspice can be used if nutmeg is unavailable.

Additional ingredients

Take the opportunity to explore a world of flavors and create a frittata that is uniquely yours. Mix and match ingredients that excite your taste buds. You can add the following:

  • Feta cheese
  • Kalamata olives
  • Sun-dried tomatoes
  • A touch of oregano for a Mediterranean-inspired delight.
Baked zucchini frittata recipe ready to be served.

Cooking tools required

To make this Keto Zucchini Frittata recipe, you'll need the following tools:

  • Cutting board
  • Knife
  • Whisk
  • Spatula
  • Measuring cups and spoons
  • Cast iron skillet
  • Grater
  • Zester

Tools substitute options

  • Cutting board: If you don't have a cutting board, use a clean, flat surface like a sturdy plate or a cleaned countertop.
  • Whisk: You can use a fork if you don't have a whisk.
  • Spatula: Use a wide spoon as a substitute for the spatula.
  • Cast iron skillet: If you don't have a cast-iron skillet, use any oven-safe skillet or baking dish.
  • Zester: If you don't have a zester, use a grater (small hole side), or you can use a vegetable peeler or knife. But make sure the bitter white pith is absent.
Keto frittata recipe in a cast iron pan.

How to make Keto Zucchini Frittata: step-by-step guide

Cooking methods

  • Baking

Preparation steps

  1. Gather all the required ingredients for the recipe.
  2. Measure all the ingredients and keep them in bowls or plates.
  3. Set up your cooking area and keep cooking tools within easy reach.

Cooking instructions

  1. In a mixing bowl, crack the eggs and add the heavy cream. Now season with salt & pepper, grated nutmeg, and turmeric, and whisk with a fork until frothy.
  2. Add the grated cheddar cheese, chopped dill, and grated and squeezed zucchini to the bowl. Mix until well combined.
  3. Heat the cast-iron skillet, then remove from the heat. Then add the olive oil to the skillet. Spread the mixture into the heated pan.
  4. Bake the egg mixture for 20 minutes or until the top is golden brown in the preheated oven at 390°F (200°C).
  5. Remove from the oven.
  6. Cut a slice, and a healthy zucchini frittata is ready to serve you!
Breaking eggs in a large glass mixing bowl.
Whisking eggs with a whisker in a mixing bowl.
Transferring grated zucchini to a bowl containing egg mixture.
Transferring the frittata mixture to cast iron pan for baking.
Fully baked low carb zucchini frittata recipe in a cast iron pan.

Chef's pro tip

The secret to a fluffy frittata is thorough whisking, so make sure you whisk the eggs well. You can also use an egg beater for the fluffiest texture.

How to serve with Keto Zucchini Frittata?

  • Slice neatly: Let it cool, then use a sharp knife to cut into wedges.
  • Plating: Place one or two slices on a white plate for color contrast.
  • Garnish: Sprinkle some fresh parsley, dill, or herbs of your choice on the frittatas. Add a dollop of keto sour cream or Greek yogurt on the side.
  • Salads: It's a great way to serve your omelet with a side salad. Chop some cucumbers, onions, bell peppers, and cherry tomatoes, and sprinkle some lime wedges to create a tasty side salad with your dish.
Slice of low carb zucchini frittata served on a white plate.

How to make it healthier?

While there are no hard and fast rules when it comes to making a frittata, it's important to strike a balance with your ingredients. Feel free to get creative and mix and match your favorite veggies and cheeses, but keep in mind that going overboard with certain ingredients may increase the overall carb count. Smart choices give smart results. Here are some tips to make your keto frittata healthier:

  • Use vegan milk or cream instead of heavy cream to keep it low-carb.
  • Be mindful when incorporating cheese, as excessive cheese can result in a heavy, greasy, and overly salty frittata. Use lower-fat cheese options like part-skim mozzarella.
  • You can use a spray of olive oil to grease the pan.

Time-saving tips

  • Purchase pre-grated cheese and pre-chopped herbs.
  • Use store-bought grated zucchini, if available, or grate the zucchini beforehand.
Baked zucchini frittata.

What can I prepare ahead of time?

This baked egg dish has become our favorite recipe for meal prep since you can do a lot of things beforehand. For example:

  • Preheat the oven.
  • Whisk your eggs ahead of time and store them in the fridge until needed.
  • Make the spice mixture.
  • Grate the cheese and zucchini and cheese.

Storage and reheating instructions

For storage

  • Cut frittata into slices and store them in an airtight container in the refrigerator for up to 3 to 4 days.
  • If you want to freeze the leftovers, wrap individual slices tightly in plastic wrap or foil and place them in a freezer-safe bag or container. They can be stored in the freezer for 2 to 3 months.

For reheating

  • Microwave: Simply place a slice of leftovers on a microwave-safe plate and heat it for about 1 minute or until it's heated through.
  • Oven: Preheat your oven to 350°F (175°C), place the leftovers on a baking sheet, and heat it for 10-15 minutes or until warmed.
Zucchini frittata in a cast iron pan.

Recipe wrap-up and conclusion

This Italian Keto Zucchini Frittata is all about keeping it simple and having fun in the kitchen. It's your turn now! Roll up your sleeves and whip up your own spin on this keto-friendly frittata. Feel free to toss in your favorite veggies, cheeses, and spices - there are no wrong answers here!

Frequently asked questions

1 cup of raw zucchini contains 3.5g of total carbs, and a typical serving can contain approximately 5-8 grams of carbs. Check out our recipe card to know the carbs and other nutritional information about this healthy zucchini frittata.

Frittata with zucchini can become soggy if there's too much moisture in your zucchini. You can squeeze out excess water from the zucchini and avoid overcooking.

A fully cooked frittata should still have a slight jiggle in the center when it's taken out of the oven.

It can puff up during baking due to the oven's heat, causing the eggs to inflate. To get rid of this, you can preheat your pan, reduce oven temperature, and cook it for a longer time.

Yes! But cooking on the stovetop can be challenging. It involves cooking one side until set, flipping it to cook the other side, or alternatively, covering the skillet to let the top cook gently after setting the bottom.

It's important to be mindful of the consistency of the prepared mixture. Straying too far from the consistency of an omelet mixture may result in undesired outcomes. To maintain the right consistency, avoid adding ingredients that make the mixture too thick or heavy.

📖 Recipe

Baked keto zucchini frittata recipe in a cast iron pan, ready to be served.

Keto Zucchini Frittata

This Keto Zucchini Frittata is a healthy Italian-inspired dish! Easy to make and baked to perfection!
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Course: Breakfast
Cuisine: Italian
Keyword: vegetable frittata
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 28 minutes
Servings: 3
Calories: 544kcal

Ingredients

  • 2 medium zucchinis grated and squeezed
  • 1 tablespoon turmeric powder
  • 3 tablespoon olive oil
  • 6 large eggs
  • 5 ounces aged cheddar cheese grated
  • ¼ bunch of fresh dill
  • ¼ cup heavy cream
  • 1 teaspoon grated nutmeg
  • Freshly cracked black pepper to taste
  • Sea salt to taste

Instructions

  • In a mixing bowl, crack the eggs and add the heavy cream. Now season with salt & pepper, grated nutmeg, and turmeric, and whisk with a fork until frothy.
  • Add the grated cheddar cheese, chopped dill, and grated and squeezed zucchini to the bowl. Mix until well combined.
  • Heat the cast-iron skillet, then remove from the heat. Then add the olive oil to the skillet. Spread the mixture into the heated pan.
  • Bake the egg mixture for 20 minutes or until the top is golden brown in the preheated oven at 390°F (200°C).
  • Remove from the oven.
  • Cut a slice, and a healthy zucchini frittata is ready to serve you!

Video

Nutrition

Nutrition Facts
Keto Zucchini Frittata
Amount Per Serving
Calories 544 Calories from Fat 414
% Daily Value*
Fat 46g71%
Saturated Fat 19g119%
Trans Fat 0.03g
Polyunsaturated Fat 4g
Monounsaturated Fat 19g
Cholesterol 397mg132%
Sodium 451mg20%
Potassium 580mg17%
Carbohydrates 8g3%
Fiber 2g8%
Sugar 5g6%
Protein 24g48%
Vitamin A 1509IU30%
Vitamin C 24mg29%
Calcium 423mg42%
Iron 3mg17%
*

Nutritional values are estimates only and do not include carbs from sugar alcohols.

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