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.
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 you will love it
- A great way to use up courgettes
- A light and low calorie lunch
- Easy to adapt
- Stores well, making it great for picnics
Ingredients needed
- 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.
A full ingredients list with measurements is in the recipe card below.
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: In a large bowl, whisk the eggs, milk and salt and pepper together and add the mint and ⅔ of the feta.
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
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.
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:
- Easy Roast Potatoes
- Broccoli Salad
- No Mayo Potato Salad
- Easy Cheesy Potato Bake
- Mediterranean Potato Salad
- Baked Polenta Fries
- The BEST Air Fryer Fries
- Beetroot and Goats Cheese Salad
- Roasted Sweet Potato Salad
FAQs
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 good cholesterol.
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.
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.
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.
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.
More egg recipes
If you’ve tried this courgette frittata recipe, let us know how you got on in the comments below.
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Recipe
Courgette, Mint and Feta Frittata
Ingredients
- 1 tablespoon Olive oil
- 2 Courgette (zucchini) - thinly sliced
- 2 Shallots - diced
- 8 Eggs
- 1 teaspoon Whole milk
- 1 pinch Sea salt and black pepper
- 20 g (0.5 cups) Fresh mint - chopped
- 60 g (0.33 cups) Light Feta - crumbled
- 30 g (0.25 cups) Light Feta - crumbled
Instructions
- Heat 1 tablespoon Olive oil in an ovenproof pan and then add 2 Courgette (zucchini) and 2 Shallots and gently cook for 3-4 minutes.
- In a large bowl, whisk together 8 Eggs, 1 teaspoon Whole milk and 1 pinch Sea salt and black pepper. Add 20 g Fresh mint and 60 g Light Feta.
- Pour the egg mixture into the pan. Heat on the hob for 3-4 minutes and then put under a preheated grill for around 4-5 minutes, until the eggs are set. Sprinkle with 30 g Light Feta and some extra mint and serve
Recipe 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.
Nutritional Information
The nutritional information provided is approximate and is calculated using online tools. Information can vary depending on various factors, but we have endeavoured to be as accurate as possible.
Biana
This frittata looks great, so perfect for spring, with all the delicious spring flavors!
Lindsay
I don't know that I would have ever thought to pair mint and feta with zucchini, but I love it!
Michelle
Love how easy this is to customize. I never would have thought to add mint! Yum!
Jessie
I have to say I was a little nervous about the mint but this was very good. We made it for breakfast today.
Megan Lehr
My family loved this! Super easy to throw together for breakfast.
Soniya
Oh wow! This looks so delicious and inviting.. Can't wait to make it
Kim Guzman
What a perfect recipe! It's so easy and quick. It will make the perfect brunch for tomorrow. Thank you for the tip on holding the zucchini back a little to add to the top. That's perfect!
Neli Howard
I’ve never thought of adding mint to a frittata, but that’s brilliant! Thanks so much for sharing this recipe :-)
Tania | Fit Foodie Nutter
This is such a great family recipe! Love the combination of courgette & mint here a lot!
Beth
Wow! My hubby and I loved this recipe! So delicious and flavorful! I definitely will be making this again soon!
cyndy
I love the idea of adding mint! And yes, you are right frittatas are the perfect fridge raid! Also, great for keto!
Heidy M
Your recipe sounds amazingly delicious, and I can almost guarantee it will be a massive hit with my family. Have a wonderful weekend! I'm looking forward to your new News Letter!
H
Angela
The perfect recipe for spring! Love all of the flavors here too. The mint makes this frittata so special. Yum!