Zucchini and Onion Frittata

Zucchini and Onion Frittata

This colorful Mediterranean-style dish can be served as tapas or as an entrée.


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Serves: 4 person(s) Change

Preparation Time: 15 mins
Cooking Time: 25 mins

Yield: 4 x wedges

Diabetes-Friendly Recipe Low-Carb Recipe High-Calcium Recipe


  • 1 cooking spray, preferably olive oil spray
  • 1/2 cup finely chopped onion
  • 1 tsp finely chopped garlic
  • 8 oz zucchini, cut into 1/8-inch rounds
  • 4 large eggs
  • 2 large egg whites
  • 2 Tbsp grated Parmesan cheese
  • 1/2 tsp salt
  • 1 pinch of ground black pepper
  • 1/4 cup fresh basil, cut cross-wise into thin slices
  • 1 Tbsp extra virgin olive oil


Coat pan heavily with cooking spray and set over medium-high heat. Sauté onion until golden, 3 to 4 minutes. Mix in garlic and cook 1 to 2 minutes, until onion is lightly browned. Transfer contents of pan to plate to cool.

Coat pan again with cooking spray and return to heat. Add zucchini and cook until slices moist and translucent. Using tongs, keep spreading and turning zucchini to brown slices on both sides, 8 to 10 minutes, adding to onion mixture as zucchini slices brown (cook until zucchini slices are no longer wet). Wipe out the pan.

In mixing bowl, whisk eggs and egg whites until well combined. Mix in Parmesan cheese, salt and black pepper. Add vegetables and basil, and mix with fork to combine with eggs.

Add oil to frittata or sauté pan and tilt oil around sides of pan. Set pan over medium-high heat. Pour in egg mixture, spreading zucchini and onion in an even layer. As eggs start to set, use wide spatula to lift frittata around edges while tilting pan slightly so liquid egg flows out and under the edges. Cook until frittata is browned on bottom and set except in center, about 8 minutes.

Off heat, invert large plate over pan. Pressing it firmly in place against the pan, invert the two so frittata falls from pan onto plate. Slide frittata back into pan and cook to lightly brown bottom, 1 to 2 minutes longer. Slide frittata onto serving plate.

Serve immediately, or cool frittata to room temperature before serving. This frittata can also be covered and refrigerated overnight.


When fresh basil is not readily available, chopped scallions are a good alternative.

Serving suggestion is not included in the nutritional analysis.


If the frittata should stick or break when flipping it, it is ok instead to serve it broken as it will appear more like super scrambled eggs.

Thanks to American Institute of Cancer Research - www.aicr.org

Nutritional Info (per serving)

CALORIES 133 cals
Kilojoules 556 kJ
Fat 8.6 g
Saturated Fat 2.4 g
Cholesterol 214 mg
Sodium 433 mg
Carbohydrates 4.6 g
Fiber 1.0 g
Total Sugars 2.4 g
Protein 10.0 g
Calcium 72.0 mg
Note: A dash indicates no data is available.