Baked Zucchini & Potato Frittata
This diabetes-friendly zucchini and potato frittata is a flavourful and satisfying dish that's low in carbs and high in nutrients. Packed with zucchini, potatoes, eggs, and sundried tomato, it's a perfect balance of flavours and textures for a healthy breakfast or brunch option.
- Suitable for diets:
- Gluten Free
- Vegetarian
Why Diabetes Friendly?
- Low to moderate carbohydrates: The dish includes potatoes but balances them with other non-starchy vegetables and a high protein content from the eggs, making it suitable for a lower carbohydrate diet.
- High in nutrients: Eggs provide high-quality protein and essential nutrients; zucchini offers vitamins and fiber, while sundried tomatoes add flavor and additional antioxidants.
- Healthy fats: The use of olive oil contributes healthy monounsaturated fats which are beneficial for heart health and may help manage blood sugar levels.
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Ingredients
- potato (peeled and sliced into 1/4-inch thick medallions) 1 medium
- zucchini (sliced into 1/4-inch thick medallions) 2 medium
- egg 8
- milk ¾ cup
- parmesan cheese ½ cup
- salt ¼ tsp
- pepper (ground) ¼ tsp
- basil (dried ) ½ tsp
- paprika ½ tsp
- olive oil 2 tbsp
- green onion (sliced) 3 stalks
- garlic (minced) 2 cloves
- sun-dried tomato (roughly chopped) ¼ cup
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Cooking Tips
- Roasting vegetables: Roasting the potato and zucchini before adding them to the frittata helps to remove excess moisture and concentrates their flavor.
- Even cooking: Ensure that the egg mixture is evenly poured over the vegetables in the skillet to allow for uniform cooking and flavor distribution.
- Checking doneness: The frittata is done when the center is set and the top is slightly golden. Avoid overcooking as it can make the eggs tough and rubbery.
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Instructions
- Preheat the oven to 350°F (175°C).
- Place the potato and zucchini medallions on a baking sheet lined with parchment paper and brush with 1 tbsp of olive oil. Roast in the preheated oven for about 15-20 minutes, or until slightly tender. Remove from the oven and let cool slightly.1 medium potato, 2 medium zucchini
- In a large bowl, whisk together the eggs, milk, Parmesan cheese, salt, black pepper, basil, and paprika.8 egg, ¾ cup milk, ½ cup parmesan cheese, ¼ tsp salt, ¼ tsp pepper, ½ tsp basil, ½ tsp paprika
- Heat the remaining 1 tbsp of olive oil in a large oven-safe skillet over medium heat. Add the green onion, garlic, and sundried tomato. Sauté until softened, about 5 minutes.2 tbsp olive oil, 3 stalks green onion, 2 cloves garlic, ¼ cup sun-dried tomato
- Add the roasted potato and zucchini medallions to the skillet, spreading them out evenly.
- Pour the egg mixture over the vegetables in the skillet. Cook on the stovetop for a few minutes, or until the edges of the frittata start to set. Option to top with extra grated parmesan cheese.
- Transfer the skillet to the preheated oven and bake for about 15-20 minutes, or until the frittata is set in the center and lightly golden on top.
- Remove from the oven and let cool for a few minutes before slicing and serving.
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FAQ
- Can I make this frittata dairy-free?
Yes, you can omit the Parmesan cheese or substitute it with a dairy-free cheese alternative. Adjust the seasoning as needed since Parmesan adds a salty flavour. - What can I serve with this frittata?
It pairs well with a fresh salad, fruit, or a slice of whole-grain toast for a more filling meal. - Can I add other vegetables to this frittata?
Absolutely! Feel free to include other vegetables like bell peppers, mushrooms, or spinach to increase the nutrient content and add variety. - How should I store leftovers?
Leftover frittata can be stored in an airtight container in the refrigerator for up to 3 days. Reheat in the oven or on the stovetop for best results. - Can this frittata be made ahead of time?
Yes, you can prepare the frittata in advance and reheat it when ready to serve. It's a great option for meal prep or for serving at gatherings where you want to cook ahead.
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Nutrition
Per serving
Calories: 346kcal
Carbohydrates: 20.8g
Fiber: 3.4g
Sugar: 8.3g
Fat: 20.7g
Saturated Fat: 6.8g
Trans Fat: 0.03g
Protein: 20.6g
Nutrition Facts
Baked Zucchini & Potato Frittata
Serving Size
0.25 Frittata
Amount per Serving
Calories
346
% Daily Value*
Fat
20.7
g
32
%
Saturated Fat
6.8
g
43
%
Trans Fat
0.03
g
Cholesterol
341.4
mg
114
%
Sodium
508.5
mg
22
%
Potassium
958.9
mg
27
%
Carbohydrates
20.8
g
7
%
Fiber
3.4
g
14
%
Sugar
8.3
g
9
%
Protein
20.6
g
41
%
Vitamin C
32.9
mg
40
%
Vitamin D
2.3
µg
15
%
Calcium
296.5
mg
30
%
Iron
3.4
mg
19
%
Magnesium
68.5
mg
17
%
Zinc
2.3
mg
15
%
* Percent Daily Values are based on a 2000 calorie diet.
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