Courgette, Mint and Feta Frittata

Name: Courgette, Mint and Feta Frittata
Prep time: 10 min
Cook time: 13 min
Total time: 23 min
Ingredients: 1 tbsp olive oil; 2 small courgettes (thinly sliced); 2 shallots (diced); 8 medium eggs; 5 ml milk; 1 pinch Sea salt and black pepper; 20 mint leaves (chopped); 80 g reduced fat feta

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Courgette Frittata is a deliciously light lunch option that is bursting with feta and mint. Easy to bulk out with vegetables, it is protein packed and stores well, making it perfect for picnics too.

A frittata in a pan with a yellow towel wrapped around the handle. A bowl of salad is next to it.

If you are looking for new ways to use eggs, then frittatas are a good place to start. They are basically a crustless quiche and they are so easy to adapt. This courgette frittata is one our our favourites, as it has very few ingredients, but the feta and mint give it a lot of flavour.

Whether you call them courgettes or zucchinis, if you are growing them in your garden this year then chances are you will have a LOT of them. When you are bored of courgette soup and pasta, then give this frittata a try.

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Why should I try it?
What you will need
Step by step
Health benefits of courgette
Courgette or zucchini?
How to adapt it
What to serve it with
FAQs
Extra tips
More egg recipes
Recipe

Why should I try it?

A great way to use up courgettes
A light and low calorie lunch
Easy to adapt
Stores well, making it great for picnics

What you will need

Courgettes - Choose ones that are no longer than 8 inches and are free of nicks. A really fresh courgette will have very tiny hairs on the skin.
Shallots - We find these have a nice sweetness to them, however you could swap them for half a small brown onion instead.
Eggs - They star ingredient of a frittata. Always try to go for free range.
Milk - A little splash of milk helps to make the frittata nice and fluffy.
Mint - This is the perfect herb to go with courgette and it gives the frittata a nice fresh flavour.
Feta - Cheese is always good in a frittata and feta adds a lot of flavour and a little goes a long way.

All the ingredients needed for this recipe laid out with text overlay labels.

Step by step

One: Heat a little oil in an ovenproof pan and then add the courgette and shallots and gently cook for 3-4 minutes.

Two shot collage of chopped shallots and sliced courgette cooking in a pan.

Two: In a large bowl, whisk the eggs, milk and salt and pepper together and add the mint and ⅔ of the feta.

Two shot collage of a bowl of whisked eggs, crumbled feta and chopped mint, before and after mixing.

Three: Pour the egg mixture in to the pan. Heat on the hob for 3-4 minutes and put under a preheated grill for around 4-5 minutes, until the eggs are set. Sprinkle with the rest of feta and some mint and serve

Two shot collage of an uncooked frittata and then cooked frittata.

Health benefits of courgette

Courgettes are very low in calories and they have a high water content. They are also super nutritious as they are a great source of vitamins A and C, potassium and fibre. Make sure to include the skin of the courgette in the frittata, as that is where most of the fibre comes from.

Courgette or zucchini?

Courgettes and zucchinis are essentially the same vegetable but are called different things in different countries. In the UK, they are known as a courgettes, but in the US, they are called zucchini.

Technically though, there is a difference between the two. The names are used to refer to that same plant, but which is growing at a different stage of plant's development. The courgette is younger and therefore slightly smaller than the older and larger zucchini.

For any recipe on this blog that uses courgette we are also referring to a zucchini too. For more UK/US food terms see our chart of food translations.

Slices of courgette in a frittata topped with mint leaves and crumbled feta.

How to adapt it

The great thing about a frittata is how easy to adapt they are. They are the ultimate fridge raid meal (not to mention a great way to use up a lot of eggs too), and you can use so many different vegetables and cheese in a frittata. The courgette, paired with the mint and feta, really is the star of this meal. However, that doesn't mean that there aren't a few other ingredients that would also be delicious in it. Here are some of our favourites:

Peas - Add frozen peas at the same time as the egg mixture.
Asparagus - This can be chopped up and fried at the same time as the courgettes and shallots.
Potatoes - slices of cooked white or sweet potato would make this frittata much more filling. Add at the same time as the eggs.
Tomatoes - Halved cherry tomatoes add a little burst of flavour with every bite.
Sweetcorn - This would add a nice pop of colour to the frittata.
Sun-dried tomatoes - These would add a lot of flavour and pair beautifully with the feta.
Spinach - Give this courgette frittata a green boost by stirring in some chopped spinach at the same time as the eggs. You could use chopped kale too.

What to serve it with

A courgette and feta frittata is a nice light lunch option. However, if you want to make it more of a filling meal and serve it with some sides, then we are a few options for you:

A pan of cooked frittata with a slice removed and put on a plate in the background.

FAQs

Is a courgette frittata healthy?

Yes, this is a really light and healthy lunch option. Not only is it low in calories at just 143 calories per portion, but it is bursting with nutrients from the courgette too. Also, not only are eggs protein packed, but they are a good source of omega 3s and u0022goodu0022 cholesterol.

How to store courgette frittata?

This stores really well, so we make up a big courgette frittata and then store it in the fridge in an air tight container for easy weekday lunches. It will keep in the fridge for 3 days. It is ideal for putting in a packed lunch for school or work.

Is a courgette frittata suitable of children?

Yes, this is great for kids, just make sure to keep the added salt low, or leave it out completely. We made frittatas a lot when we were weaning both our kids. If you want to make the courgette a bit more hidden from fussy eaters, then you could grate it instead of slicing it.

What else can I use instead of feta?

Feta has quite a strong flavour, so if that isn't for you then you could swap it for grated cheddar or parmesan. Stilton or goats cheese would work well too.

What can I use instead of mint?

Just like feta, mint has a strong flavour. It pairs so well with the courgette and it gives the courgette frittata a lovely fresh taste. However, if you don't like the flavour, then you could swap it for fresh basil or parsley.

Extra tips

The amount of eggs used will depend on the size of the frying pan you are using. We used a 10 inch pan, so if yours is 8 inch then use 6 eggs instead of 8.
It is very important that you start this recipe in a frying pan that is suitable to go in the oven/under a grill.
To make your feta frittata much prettier, after you have cooked the courgettes, remove half of them from the pan and set aside. Follow the rest of the instructions and then just before you transfer the pan to the grill, add the rest of the courgettes to the top of the nearly set egg mixture and then put it under the grill. This makes no difference to the taste, but it makes it look nice.

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