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Italian

Courgette frittata

Contains egg (no meat or fish)

Frittata di zucchine

A thick Italian open omelette packed with softly fried courgettes, onion and parmesan, cooked slowly in a pan. Good hot, warm or cold.

Courgette frittata is an Italian egg dish from Italy, ready in about 40 minutes and made with zucchini and egg. It serves 4 and is rated easy to cook.

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No licensed photograph of this dish yet.

Prep
10 min
Cook
25 min
Rest
5 min
Total
40 min
Serves
4
Level
Easy
Calories
264

Ingredients

4 servings

Equipment

Method

  1. Step 1

    Gently fry the onion (opens in a new tab) and courgettes (opens in a new tab) in 2 tablespoons of oil with half the salt in a 24 cm non-stick pan until soft and lightly golden.

    Onions frying golden in a pan
    How it looks · Photo: Magda Ehlers on Pexels

  2. Step 2

    Whisk (opens in a new tab) the eggs (opens in a new tab) with the parmesan (opens in a new tab), remaining salt, pepper (opens in a new tab) and basil (opens in a new tab). Stir in the courgettes (opens in a new tab).

    Eggs being whisked in a bowl
    How it looks · Photo: Kampus Production on Pexels

  3. Step 3

    Add the remaining oil to the pan, pour in the egg (opens in a new tab) mixture and cook over low heat without stirring until the edges are set and the top is just a little wobbly.

    • 10 min
    • low heat

    Food safety: Cook until the centre is fully set if serving to anyone vulnerable.

  4. Step 4

    Slide the frittata onto a plate, invert the pan over it and flip it back in to cook the top for 2 minutes (or finish under a hot grill). Rest for 5 minutes before slicing.

    • 7 min
    • low heat
    Food cooking over a grill
    How it looks · Photo: Malte Luk on Pexels

About this dish

Origin
Italy · Well documentedMore food from Italy
Dish
Breakfast · Brunch · Lunch · Egg dishes · Main courses
Cooking method
Pan-fried
Taste
savoury, mild, fresh
Diet
Vegetarian (lacto-ovo) · No gluten ingredients · No nut ingredients · Keto-style · Low-carb · High-protein
All labelsVegetarian (lacto-ovo) · Eggetarian · Pescatarian · Flexitarian-friendly · Whole-food focused · No gluten ingredients · No nut ingredients · No added sugar · Alcohol-free · Pork-free · Beef-free · Keto-style · Low-carb · High-protein
Worked out from the ingredients. How labels work
Good for
One-pan · Everyday · Budget-friendly · Portable / lunchbox · Child-friendly
Cook more with
Zucchini · Egg · Onion · Parmesan
Techniques
Broiling · Pan-frying

Allergens

  • Contains: Milkfrom parmesan
  • Contains: Eggsfrom egg

Based on typical versions of these ingredients and not verified allergen-free. Brands differ and cross-contact happens, so always check labels. For severe allergies, follow your clinician’s advice.

Nutrition

264 kcal per serving

Calculated

1 serving ≈ 224 g · recipe makes 4

Where the energy comes from

  • Protein 22%
  • Carbohydrate 10%
  • Fat 68%
Nutrition per serving and per 100 g
NutrientPer servingPer 100 g*
Energy264 kcal118 kcal
Protein14.5 g6.5 g
Carbohydrate6.6 g3 g
Net carbohydrate5.1 g2.3 g
Sugars4 g1.8 g
Added sugars0 g0 g
Fibre1.5 g0.7 g
Fat20.1 g9 g
Saturated fat5.3 g2.4 g
Trans fat——
Cholesterol286 mg128 mg
Sodium670 mg299 mg
Salt equivalent1.7 g0.7 g
Vitamins & minerals per serving
Potassium
416 mg
Calcium
184 mg
Iron
1.9 mg
Magnesium
34 mg
Vitamin A (RAE)
151 µg
Vitamin C
20 mg
Vitamin D
1.6 µg
Vitamin B12
0.8 µg
Folate (DFE)
65 µg

How these numbers were made

  • Calculated from USDA FoodData Central (SR Legacy) per-100 g values and the listed quantities.
  • *Per 100 g of combined raw ingredients; the cooked dish may weigh more or less.
  • Optional ingredients are not included: basil.
  • “—” means the value isn’t known for enough of the ingredients; it is never zero by default.
  • Values are estimates for guidance, not for medical dosing. U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov.

Good to know

Tips

  • Low heat gives a tender, evenly set frittata without a rubbery base.

Common mistakes

  • Stirring the eggs once they are in the pan, which gives scrambled egg rather than a set cake.

Serve with

  • Serve in wedges with salad, or tucked into a crusty roll.

Storage

  • Keeps 2 days in the fridge.

Reheating

  • Eat at room temperature or warm briefly.

Variations

  • Frittata di pasta (Italy): A Neapolitan way with leftover spaghetti bound in egg and cheese.

Original editorial recipe · FriendsPantry editorial · Not yet independently reviewed · Added · Updated

Recipe DNA

How this dish is built

Grouped by each ingredient’s role in the dish. Each band’s width is its share of the dish by weight. Choose a component to see what it does.

What the dish is built around

Main ingredient

Used in steps 1, 2

Reviews & corrections

Reviews come from signed-in cooks and appear after a moderator checks them. We never show made-up ratings.

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