Sunday, July 12, 2015

Greek Frittata Recipe with Zucchini, Tomato, Feta, and Herbs (Low-Carb, Gluten-Free, South Beach Diet)

This Greek Frittata with Zucchini, Tomato, Feta, and Herbs will be delicious for breakfast, lunch, or dinner!

Greek Frittata with Zucchini, Tomato, Feta, and Herbs (Low-Carb, Gluten-Free, South Beach Diet) Found on

If you're lucky enough to have a vegetable garden or access to a good farmer's market, you must realize that zucchini season is upon us!  Zucchini is one of those ingredients that really gets my creative cooking energy going, and even though I've shared more than 50 Zucchini Recipes since I started this blog, it seems like every summer I have fun thinking of recipe ideas to use zucchini.

This Greek Frittata with Zucchini, Tomatoes, Feta and Herbs is a recipe I first came up with in 2006 and I'm thrilled to finally have some photos that show how really delicious this frittata is! The recipe uses a generous amount of zucchini, canned tomatoes, and Mozzarella and Feta cheese, and when I made it with Jake for these updated photos we added some fresh chopped Greek oregano and fresh basil. No worries if you don't have fresh herbs, this will still be delicious with dried oregano and basil. I'd happily eat this tasty Greek Frittata for breakfast, lunch, or dinner and this recipe a perfect option for Meatless Monday

(You can find more meatless recipes by using the recipes-by-photo category for Meatless Monday or checking Vegetarian Recipes in the recipe index. For more Meatless Monday ideas from other bloggers, check Meatless Monday at BlogHer, where I write a weekly post spotlighting one of the fabulous meatless recipe ideas I find around the web.)

Greek Frittata with Zucchini, Tomato, Feta, and Herbs (Low-Carb, Gluten-Free, South Beach Diet) Found on
While tomatoes are draining in a colander, cut the zucchini into strips and then into 1/2 inch pieces. Heat the olive oil and saute the zucchini, garlic, and dried herbs. Then add the drained tomatoes and continue to cook until the liquid from the tomatoes is all evaporated. Beat the eggs, then pour eggs over the vegetables and cook until eggs are barely starting to set. Add half the cheese (and chopped fresh herbs if you have them) and stir gently, then cook the frittata a few minutes more.

Greek Frittata with Zucchini, Tomato, Feta, and Herbs (Low-Carb, Gluten-Free, South Beach Diet) Found on
Then sprinkle over the remaining mozzarella and Feta, cover the pan, and cook until the cheese is mostly melted and the eggs are mostly set. Put the frittata under the broiler and brown the top for a few minutes, watching it carefully and rotating the pan as needed.  (When it's summer I do this browning step in a toaster oven.)

Greek Frittata with Zucchini, Tomato, Feta, and Herbs (Low-Carb, Gluten-Free, South Beach Diet) Found on
Sprinkle Frittata with a little more chopped fresh herbs if you have them and serve. This can make 4 large servings or six smaller ones.  I love to eat it with a dollop of sour cream.

Greek Frittata with Zucchini, Tomato, Feta, and Herbs (Low-Carb, Gluten-Free, South Beach Diet)
Greek Frittata with Zucchini, Tomatoes, Feta, and Herbs was updated with much better photos and improved recipe directions in July 2015. And to illustrate why I am so determined about re-taking photos for favorite recipes from the past, here's the original photo of this recipe from back in 2006!

Updated photo Greek Frittata with Zucchini, Tomato, Feta, and Herbs (Low-Carb, Gluten-Free, South Beach Diet)
And this is my second try for a photo in June 2012, still not showing off the frittata at its best. I rest my case for updating the photos! I like to save these older photos so I can see I'm making progress as a photographer.

Greek Frittata with Zucchini, Tomato, Feta, and Herbs (Low-Carb, Gluten-Free, South Beach Diet)
Greek Frittata with Zucchini, Tomato, Feta, and Herbs
(Makes 4 large or 6 smaller servings; recipe created by Kalyn.)

1 can (14.5 oz.) diced tomatoes, very well drained
1 medium zucchini, diced in 1/2 inch pieces
1 T olive oil
2 cloves garlic, finely minced
1/2 tsp. dried basil
1/4 tsp. dried oregano
1 tsp. Spike seasoning (optional, if you don't have Spike use any general-purpose seasoning mix that's good with eggs)
coarse ground black pepper to taste
6 eggs
1/2 cup grated Mozzarella cheese (or more)
1/2 cup crumbled Feta cheese (or more)
2 T chopped fresh Greek Oregano (optional)
2 T chopped fresh basil (optional)
sour cream for serving (optional)

Pour the tomatoes into a colander placed in the sink and let tomatoes drain well.  Cut ends off the zucchini, then cut it lengthwise into strips and then into 1/2 inch pieces.  

Use a 10 or 12 inch heavy frying pan which can go under the broiler. Spray pan with nonstick spray if needed. Preheat broiler.  Heat olive oil in pan, add zucchini, garlic, dried herbs, and Spike seasoning and saute 3 minutes. Add tomatoes and cook 3-5 minutes more, until liquid from tomatoes is nearly all evaporated.

While vegetable mixture cooks, break eggs into bowl and beat well with cream or milk. Pour eggs into pan with the zucchini and spices and cook 2-3 minutes, or until eggs are barely starting to set.

Add half of Mozzarella cheese and Feta (and most of the chopped fresh herbs if you're using them) and stir gently; then cook about 3 minutes more.  Sprinkle remaining Mozzarella and feta cheese over top and cook a few minutes with a lid on the pan.  (The cheese should be mostly melted and the eggs fairly set when you put it under the broiler.)

When frittata looks nearly done, place under broiler until top is slightly browned. (This probably won't take more than a few minutes; watch it carefully and rotate the pan if needed to get it evenly browned.)

Sprinkle the cooked frittata with the rest of the chopped fresh herbs (if using) and let it sit for a couple of minutes; then cut into pie shaped wedges to serve. This is good with a dollop of sour cream.

South Beach / Low-Carb Suggestions:
Feta is a lower-fat cheese, but it would be recommended to use low-fat mozzarella if making this for the South Beach Diet. I'd eat this for any phase of South Beach, and it would also be suitable for most other types of low-carb eating plans. (Most low-carb eating plans would allow full-fat mozzarella as well.)

Nutritional Information?
I chose the South Beach Diet to manage my weight partly so I wouldn't have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you.

More Tasty Breakfast Ideas with Zucchini:
(Recipes from other blogs not always South Beach Diet friendly; check ingredients.)

Zucchini Parmesan Latkes from Leite's Culinaria

Zucchini and Green Chile Breakfast Casserole from Kalyn's Kitchen

Grilled Zucchini Frittata with Goat Cheese and Cherry Tomatoes from Aggies Kitchen

Frittata with Zucchini, Sun-Dried Tomatoes, and Sausage from Kalyn's Kitchen

Summer Squash with Baked Eggs from The Kitchn

(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)

More About My Greek Frittata:
This recipe was first posted as part of Weekend Breakfast Blogging at Saffron Trail, and I posted it when I was on my way to visit San Francisco. Anh at Food Lover's Journey also wrote a nice post about my Greek Frittata.

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More to Chew On:


  1. Oh, yeah, that looks really great. Wonderful pictures!
    Enjoy San Fran. Such a tough place to have to visit!

  2. Kalyn, this looks really yummy. I have to try this -- I'm a sucker for a good frittata, and I love feta cheese with eggs.

    Thanks for posting this, and have a great trip!

    The Inadvertent Gardener

  3. Kalyn! you are coming to SF?
    Will you still be here on Monday evening? Clotilde from Chocolate & Zucchinni is doing a big meet up, and are if you are still around you should most defintely join us. Check her blog for more details.


  4. As a big fan of eggs this sounds wonderful to me :) Have fun in SF!

  5. It is only 4 pm here and this makes me hungry!!! JUst the type of food I love!

  6. Tanna, Genie, Joey and Bea, thanks, and I promise it was delicious. As for SF, I will promise to have fun.

    Sam, thanks. I am only going to be in SF until Sunday night. I thought about trying to meet up with you and some of the other SF bloggers, but since I'm coming with two friends who are not bloggers, and not even foodies I decided I better not.

  7. Kalyn,
    I have to make your frittata!!! I just love egg and cheese!!!
    Hope you have a wonderful visit in SF.

  8. Looks good. Very different from the Greek frittata I make. It has potatoes, spinach and onion. Only feta in it. No mozza.

  9. Thanks for that wonderful entry Kalyn. I love frittatas and the step by step instructions will inspire several bloggers to try out your recipe

  10. It seems that frittata's are always our go to meal for Sunday lounging around day. I will definitely try yours.
    Enjoy the big city!!! I'm sure you will have tons to tells us upon your return.

  11. I will definitely try this one. It looks fabulous.

  12. Hey interesting site my friend.
    Keep on bloggin in the free world.
    Feel free to drop by my blog anytime.

    -- FreeCyprus
    Hellenic Reporter

  13. This was so good, I made it tonight and both DH and I loved it.

  14. This was so good!~ Both my husband and I loved it!!

  15. Anonymous, thanks for the feedback. Glad to hear you liked it.

  16. Kalyn, I think "Greek inspired" would be a more apt title of this dish. Delish indeed but not Greek in any regional dish sense or as something one would come across in Greece.

  17. How big is the can of chopped tomatos?

  18. It's a 14.5 oz. can of tomatoes (duh!) Sorry about that; I will edit right now and add that info.

  19. I love this combination of flavors, and it's just the type of dish I'd nibble on throughout the week, too. Greek seasoning blend might be a great addition here in place of the oregano. It sometimes includes dried lemon peel, which could be interesting.

  20. Lydia, I love Greek Seasoning and agree it would be great in this!

  21. Kalyn, Looking for wondrous friends from the past and found this. Can't wait to try the recipe! Glad to see you still have a garden--and a passion!

    Grace Henley--still in Seattle

  22. Grace, hello! So great to hear from you. I am off to write you an e-mail right now.

  23. I usually make frittata for weekend brunch. You're right. This can be a quick meal during the week as well. The Greek version will be a nice change. Thank you for the great recipe again!

  24. Hyosun, so glad you like it!

  25. I can see why this has been a favorite for so many years. The flavors are so fresh...perfect for summertime.

  26. Thanks Dara. I am excited to try this with fresh tomatoes when I get some.

  27. Just made this for dinner. Quite tasty!

  28. This sounds like a great dish since it really could be eaten for breakfast, lunch or dinner!

  29. This looks delish! I have a question. Do I stir the mix after I add the eggs, as I do when making scrambled eggs? Or, do I just let it sit and cook.

  30. No you don't really stir the mixture much once the eggs are added.

  31. heading to the kitchen wish me luck!!!!

  32. I love the contrast with the new photos and old ones! This time, the beauty of the dish really comes through -- and of course it is all of my favorite flavors.

    1. Lydia, I do love seeing the progress in the photography, thanks!

  33. You do such wonders with Greek flavors! This looks like another winner, for sure.

    1. Thanks Donna! I've been enjoying this for breakfast for years.

  34. Looks good. Very different from the Greek frittata I make. It has potatoes, spinach and onion. Only feta in it. No mozza.


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