Sunday, September 08, 2013

Three Cheese Zucchini Frittata Recipe with Mozzarella, Feta, and Parmesan (Low-Carb, Gluten-Free, Meatless)

Three Cheese Zucchini Frittata is a tasty way to use those giant zucchini that suddenly appear in the fall garden.

Three Cheese Zucchini Frittata

I mentioned last week how I love the idea of Sneak Some Zucchini on to Your Neighbor's Porch Day, but I am puzzled as to why the holiday comes so early in the gardening season.  In Utah, zucchini grows at least until the end of September, and those last few weeks of the summer are when you're most likely to wander out to the garden and find a giant zucchini staring you in the face. 

For a few weeks now I've been experimenting with the monster zucchini a good friend has been giving me, and this Three Cheese Zucchini Frittata was one of the happy results.  Besides using Mozzarella, Feta, and Parmesan cheese, I have a couple of other tricks here that made this one of the best tasting zucchini + egg dishes I've ever had.

A frittata is a type of Italian omelet that's not turned or folded but is browned under the broiler to finish the cooking.  It's the type of dish you can happily enjoy for breakfast, lunch, or dinner, and the ingredient combinations are endless.  But I especially love it when I can make a meatless frittata with something like a giant zucchini that might have been thrown away.  I ate this for breakfast six days in a row (with a little low-fat sour cream on top) and thoroughly enjoyed it.  Of course this is my Meatless Monday recipe for this week, and if you don't have monster zucchini showing up in the garden, you can certainly make this with small pieces of zucchini from the store; enjoy!

(If you want more meatless recipes, you might might want to follow my Meatless Monday Pinterest Board, which has ideas from Kalyn's Kitchen and some of my favorite food blogs, and I also share a new recipe each week for Meatless Monday at BlogHer.) 

I used half of a giant zucchini (about 3 inches across) for this recipe.  Start by cutting the zucchini in fourths and scraping out the pithy center with the seeds, leaving about 1/2 inch of flesh on the skin.

Then cut each piece into thin strips, just over 1/2 inch wide.

Slice the strips into small cubes just a little over 1/2 inch square.

You want to cook the cubes of zucchini over high heat with plenty of seasonings before you add the eggs.  I used a teaspoon each of Italian Herb Blend and Spike Seasoning to flavor the zucchini, plus a little salt and fresh-ground black pepper.

Cook the zucchini until it's well-browned on all sides, turning often.

While the zucchini cooks, beat the eggs so they're completely combined.

Measure out the Mozzarella, Feta, and Parmesan cheese.

When the zucchini is nicely browned, turn the heat to low (or turn off the pan for a couple of minutes if you're using a thick or cast-iron pan that retains the heat.)  Sprinkle the cheeses over the zucchini and let it start to melt.

Then pour in the eggs (and turn the heat to low if you had turned it off.  Turn on your broiler to preheat about now.

Cover the frittata and let it cook on low about 15 minutes.  (I made this frittata in my new Calphalon 10 inch Frittata Pan from Williams Sonoma, which has a second pan that acts as a lid when you're making a frittata. This pan was definitely an investment, but it has a wonderful non-stick surface, and both parts can be used independently.  I love the shallow "lid" part of the pan for cooking fried eggs.)

When the frittata has puffed up like this (but the top is still slightly wet-looking), it's time to finish it under the broiler.

I had the pan about 6 inches away from the broiler, and I only needed about 3 minutes to get the top of my frittata nicely browned, so watch it carefully!  Serve hot, with low-fat sour cream if desired.

Three Cheese Zucchini Frittata with Mozzarella, Feta, and Parmesan
(Makes 6 servings; recipe created by Kalyn as a delicious way to use a monster zucchini.)

half of a giant zucchini, about 3 inches across (or use several smaller zucchinis if you don't have a big one)
1 T olive oil
1 tsp. Italian Herb Blend
1 tsp. Spike Seasoning
8 eggs, well beaten
1/2 cup grated low-fat Mozzarella
1/2 cup crumbled Feta cheese
2 T freshly grated Parmesan cheese
salt and fresh ground pepper to taste
reduced-fat sour cream for serving, optional but good

Cut the large piece of zucchini into fourths lengthwise, and use a sharp spoon to scrape out the pithy center part and seeds, leaving about 1/2 inch of flesh on the skin.  Then cut each piece into large strips just over 1/2 inch wide and chop the strips into pieces just over 1/2 inch square.  (You need about 2 cups of chopped zucchini pieces.  If you don't have a giant zucchini, just chop up enough smaller zucchini to make 2 cups.)

Heat the oil in a heavy non-stick frittata pan or frying pan that can go under the broiler.  (If you're not sure about eggs sticking to the pan, it wouldn't hurt to spray with some non-stick cooking spray before you add the oil.)  Add the zucchini pieces, season with the Italian Herb Blend, Spike Seasoning, salt, and pepper, and cook over high heat, turning often, until the zucchini is nicely browned on all sides, about 9 minutes.  Beat the eggs and measure out the three types of cheese while the zucchini cooks.

Reduce heat to low (or turn the heat off for a couple of minutes if you have a thick cast-iron pan that retains the heat), sprinkle the cheeses over the zucchini and let it start to melt for a minute or two.  (Turn your broiler on at this point and let it heat while the frittata cooks.)  Then add the beaten eggs, and stir gently with a rubber scraper (I also scraped the side of the pan where a thin layer of egg cooked quickly.)  Cover the pan, and cook on low until the frittata is barely firm but still still slightly wet- looking, about 15 minutes.

Put the pan about 6 inches away from the broiler and broil the frittata until the top is nicely browned.  This only takes about 2-3 minutes with most broilers, so watch it carefully.  Serve hot, with reduced fat sour cream if desired.

This will keep at least a week in the fridge and can be reheated for a minute or two in the microwave.

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South Beach Suggestions: 
Every ingredient here is a good choice for a low-glycemic diet, and as long as you don't get carried away with the cheese, this would make a good breakfast, lunch, or dinner for any phase of the South Beach Diet

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 Delicious Meatless Ideas with Zucchini Plus Eggs:
(Recipes from other blogs not always South Beach Diet friendly; check ingredients.)

Zucchini Bake with Feta and Thyme ~ Kalyn's Kitchen

Zucchini, Tomato, and Egg Tart ~ Taste and Tell

Zucchini and Green Chile Breakfast Casserole ~ Kalyn's Kitchen

Zucchini Pie ~ The Perfect Pantry

Monster Zucchini and Basil Strata ~ Kalyn's Kitchen

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

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Posts may include links to my affiliate account at, and this blog earns a few cents on the dollar if readers purchase the items I recommend, so thanks for supporting my blog when you shop at Amazon!


  1. I could eat this for breakfast six days in a row, too! Just perfect, and I love the combination of three cheeses.

  2. Three cheeses AND zucchini sound good to me!

  3. Could you cook it in a pie pan in the

  4. Thanks Lydia and Joanne. Going to make this again today!

    Deborah, it will be more like a breakfast casserole, but definitely you could use a heavy pie pan or glass casserole dish. I'd bake at 375F and start checking after about 30 minutes. And you won't need to brown the top.

  5. I was wondering what to make for breakfast today and found your recipe. I just made it and YUM! I loved it.

  6. Kara, so glad you liked it!

    (Kara is my gorgeous niece!)

  7. Great recipe, Kalyn! I've seen those pans for sale and started to hyperventilate when I noticed the price tag ;-)

    Still, as you say, a worthy investment

    I have three small zucchini in the fridge, but not sure I can face this recipe with my kitchen undergoing renovation, it's a mess beyond description (sigh)

  8. Sally, I know what you mean about the pan price; I bought it in a moment of weakness I guess. But I do love the pan and I use both parts for other purposes. Good luck on the kitchen renovation, hang in there!

  9. A frittata is the perfect "breakfast for dinner" meal. This is a great way to use up all of that zucchini, Kalyn.

  10. Thanks Dara, and I agree! I could eat this for dinner any time.

  11. I didn't know there was such a thing as a frittata pan! I think I need one!

  12. Pam, the frittata pan is amazing, but as I said, it was definitely an investment!

  13. Love that frittata and the beautiful golden color! The pan sounds wonderful - I have seen it in WS but didn't know it would be worth it. It is now on my Santa List!

  14. Donna, I do love the pan, so I guess for me it's worth it!

  15. Made this last night (with the addition of onion and Mrs Dash instead of Spike) and it is AWESOME! Baked it in an 8x8 casserole since I don't have an oven-safe pan (350, 30 min). Reheated lovely for breakfast this morning. I was looking for something to use up my increasing bounty of zucchini and have for quick breakfasts. This will definitely be in the permanent rotation! Thank you!

  16. So glad you enjoyed it! I think Mrs. Dash is a great idea to sub for Spike.


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