Zucchini and Feta Frittata (Gluten-Free, Low-Carb, Low-FODMAP)

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Super easy and seasonal low FODMAP zucchini and feta frittata. The perfect weeknight dinner for when you want something delicious in your gob as soon as possible, that won’t undo the efforts of that spin class you went to!

At their best from June – October, zucchinis are currently in season and give this frittata a fresh, delicate flavor, that’s perfect for warm late-spring evenings. Lemon zest and chilli flakes give zing and a bit of spiciness, but you could also add chopped fresh chilli if you’d like a bit more of a kick.

Further Food Nutritionist Commentary:

This low carb, protein packed frittata is an easy breakfast, lunch, or dinner option! Thanks to the delicious eggs, one serving of the frittata is jam packed with 9g of protein! The zucchini also contributes to the party with 21% of your daily Vitamin C needs and 18% of your daily Vitamin A needs (per serving). What I also love about this frittata is that you can use any veggies you want to jazz it up and keep the flavor profile interesting every time you make it!

By Liz Lederman
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Zucchini and Feta Frittata (Gluten-Free, Low-Carb, Low-FODMAP)

  • Prep Time:10 minutes
  • Cook Time:25-30 minutes
  • Servings: 8

Ingredients

2 medium zucchinis
Olive oil or garlic infused olive oil (for frying)
Sea salt and cracked pepper
8 medium free-range eggs
1/4 cup almond milk, or milk of choice
1 cup feta cheese
Zest of 1/2 a lemon
1/2 teaspoon chili flakes (optional)

Instructions

  1. Heat the oven to 350 Fahrenheit. Grease an oven proof dish with butter or a little olive oil.
  2. Grate the zucchinis into a bowl and season well with salt and pepper.
  3. Heat a large frying pan with a little olive oil or garlic-infused oil and add the zucchinis. Fry for 3-5 minutes, or until the courgettes are softened and smelling delicious. Press the courgette against the pan with a wooden spoon to squeeze out any excess liquid and pour them away. Allow to cool for a few minutes.
  4. In a large bowl, beat together the eggs, milk, feta, lemon zest and chilli flakes if using. Season generously.
  5. Scoop the grated courgette into your oven dish and pour the egg mixture on top. Crumble over the rest of the feta.
  6. Bake for 25-30 minutes, or until just set in the middle. Serve with a really good green salad.
Heat the oven to 350 Fahrenheit. Grease an oven proof dish with butter or a little olive oil. Grate the zucchinis into a bowl and season well with salt and pepper. Heat a large frying pan with a little olive oil or garlic-infused oil and add the zucchinis. Fry for 3-5 minutes, or until the courgettes are softened and smelling delicious. Press the courgette against the pan with a wooden spoon to squeeze out any excess liquid and pour them away. Allow to cool for a few minutes. In a large bowl, beat together the eggs, milk, feta, lemon zest and chilli flakes if using. Season generously. Scoop the grated courgette into your oven dish and pour the egg mixture on top. Crumble over the rest of the feta. Bake for 25-30 minutes, or until just set in the middle. Serve with a really good green salad.

Nutrition Information

Per Serving: Calories: 131; Total Fat: 9 g; Saturated Fat: 4 g; Monounsaturated Fat: 1 g; Polyunsaturated Fat: 0 g; Cholesterol: 202 mg; Sodium: 243 mg; Potassium: 131 mg; Carbohydrate: 5 g; Fiber: 1 g; Sugar: 2 g; Protein: 9 g

Nutrition Bonus:

Vitamin C: 21%; Vitamin A: 18%; Iron: 5%; Calcium: 14%

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