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Courgette egg white frittata recipe

Courgette egg white frittata recipe

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  • Recipes
  • Ingredients
  • Vegetable
  • Squash
  • Courgette

Courgette and shallots are pan-fried with thyme-scented egg whites for a quick and easy frittata perfect for breakfast, lunch or dinner.

3 people made this

IngredientsServes: 1

  • 1 teaspoon olive oil
  • 1 tablespoon minced shallot
  • 1/2 clove garlic, minced
  • 1 small courgette, shaved into thin strips
  • 4 egg whites
  • salt to taste
  • 1/2 teaspoon chopped fresh thyme
  • ground black pepper to taste

MethodPrep:10min ›Cook:15min ›Ready in:25min

  1. Heat olive oil in a nonstick frying pan over medium heat; cook and stir shallot and garlic in the hot oil until softened, about 5 minutes. Add courgette; cook, stirring occasionally, until tender, about 5 minutes.
  2. Whisk egg whites, salt and thyme together in a small bowl; mix into courgette mixture.
  3. Cook, undisturbed, over low heat until frittata is set, about 2 minutes. Flip frittata and cook for 1 more minute. Season with salt and pepper.

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Reviews & ratingsAverage global rating:(3)

Reviews in English (3)

by Tatia

I had to flip it in parts instead of whole. I’ll keep trying. It was delicious.I sautéed the onions and zucchini with olive oil and added a little butter in the pan before adding the eggs. I also added some shredded cheese before I flipped it. I used Zatar seasoning.-07 Aug 2018

  • 4 teaspoons extra-virgin olive oil, divided
  • 1 cup diced zucchini, (1 small)
  • ½ cup chopped onion
  • 1/2 cup grape tomatoes, or cherry tomatoes, halved
  • ¼ cup slivered fresh mint
  • ¼ cup slivered fresh basil
  • ¼ teaspoon salt, divided
  • 5 large eggs
  • Freshly ground pepper, to taste
  • 1/3 cup crumbled goat cheese, (2 ounces)

Heat 2 teaspoons oil in a 10-inch nonstick skillet over medium heat. Add zucchini and onion cook, stirring often, for 1 minute. Cover and reduce heat to medium-low cook, stirring occasionally, until the zucchini is tender, but not mushy, 3 to 5 minutes. Add tomatoes, mint, basil, 1/8 teaspoon salt and a grinding of pepper increase heat to medium-high and cook, stirring, until the moisture has evaporated, 30 to 60 seconds.

Whisk eggs, the remaining 1/8 teaspoon salt and a grinding of pepper in a large bowl until blended. Add the zucchini mixture and cheese stir to combine.

Wipe out the pan and brush it with the remaining 2 teaspoons oil place over medium-low heat. Add the frittata mixture and cook, without stirring, until the bottom is light golden, 2 to 4 minutes. As it cooks, lift the edges and tilt the pan so uncooked egg will flow to the edges.

Place the pan under the broiler and broil until the frittata is set and the top is golden, 1 1/2 to 2 1/2 minutes. Loosen the edges and slide onto a plate. Cut into wedges and serve.

Recipe Summary

  • 1 cup water
  • 3 tablespoons olive oil
  • ½ teaspoon salt
  • ½ green bell pepper, seeded and chopped
  • 3 zucchini, cut into 1/2-inch slices
  • 2 cloves garlic, peeled
  • 1 small onion, diced
  • 6 fresh chopped mushrooms
  • 1 tablespoon butter
  • 5 eggs
  • salt and pepper to taste
  • 1 cup shredded mozzarella cheese
  • 3 tablespoons Parmesan cheese

Preheat oven to 350 degrees F (175 degrees C).

In a large skillet or sauce pan, combine water, olive oil, salt, green pepper, zucchini and garlic cloves. Simmer until zucchini is tender, about 5 to 7 minutes.

Drain off water and discard garlic. Stir in onion, mushrooms and butter. Cook until onion is transparent. Add eggs and stir season with salt and pepper. Cook over low heat until eggs are firm.

Sprinkle mozzarella cheese over eggs. Bake in preheated oven for 10 minutes. Remove from oven and sprinkle with Parmesan cheese. Place under broiler for 5 minutes. Let stand 5 minutes before cutting into wedges and serving.

Steps to Make It

In a 12-inch nonstick ovenproof skillet, melt the butter with the olive oil over medium heat.

Add the onions, garlic, broccoli, and cauliflower. Cook over medium heat, stirring occasionally with a heatproof spatula until the vegetables are crisp-tender. Then add 2 tablespoons water to the skillet, cover, and steam for 2 minutes, at which point the vegetables should be tender.

Arrange the pasta on top of the vegetables. Pour the eggs over all and sprinkle with the thyme, salt, and pepper.

Cook the frittata, lifting the edges occasionally to let uncooked egg flow underneath and wiggling the spatula in the center of the frittata so the egg can flow under and cook evenly until the bottom is lightly browned and the frittata is almost set. Shake the pan occasionally so the frittata doesn't stick.

Heat the broiler. Place the frittata under the broiler, about 6 inches from the heat source, and broil for another 4 to 8 minutes or just until the egg mixture is set. Remove the skillet from the oven.

Sprinkle the frittata with both kinds of cheese. Put it back under the broiler. Broil for 3 to 6 minutes longer, rotating the skillet occasionally so it cooks evenly until the cheese is melted and begins to brown.

Cut the frittata into wedges and serve immediately.

Glass Bakeware Warning

Do not use glass bakeware when broiling or when a recipe calls to add liquid to a hot pan, as glass may explode. Even if it states oven-safe or heat resistant, tempered glass products can, and do, break occasionally.

Milly Millbank’s courgette, asparagus and feta egg white frittata

Milly Millbank has recently released her cooking book Milly’s Real Food, advocating healthy eating without eliminating food groups. This includes a recipe for courgette, asparagus and feta egg white frittata.

Known for her career as an actress (think Mount Pleasant, Mr. Selfridge and Silent Witness), Nicola ‘Milly’ Millbank has turned her hand to the food scene through This recipe for courgette, asparagus and feta egg white frittata is ideal for gym goers. Egg whites are absolutely packed with protein and good to eat before a morning workout. However, this frittata is much fresher and flavourful, using fresh asparagus and courgette, both in their prime in June.

The recipe below is for one large breakfast before a heavy workout, or can be shared between two with a couple of slices of toast.

London Foodie In New York

I like to make the excuse that working on morning TV has turned me into somewhat of a morning person and a rather anti-social evening person. In truth, though, I’ve always been more keen to get going in the early hours of the morning and even more eager to snuggle under my douvet at the end of the day.

In lieu of this, Don and I decided to throw a Saturday brunch over a late night dinner party after a series of hostess faux-pas at past ones’ we’ve thrown. I’m referring to the moments where I’ve found myself openly yawning at the table as I slouch further and further down my chair towards the end of the evening. Of course It doesn’t help that most of our guests these days are students, whose hours and lifestyles rather contradict mine- late night drinking binges have become somewhat of a foreign entity to me.

So brunch it was and it absolutely had to involve eggs. (It would have also involved Heinz baked beans if they weren’t so bloody expensive). I’ve relished in eating soft boiled eggs with soldiers since I was a little girl. My siblings and I used to play a trick on my mum and dad where we would turn over our empty egg shell in it’s egg cup to make it look like we had not eaten it and then either offer it to my father (who was always on the look out for leftovers) or ask mum to cut the top off before bursting into fits of giggles when they discovered the empty shell. I’m not sure who invented this trick but it proved to be an unending source of amusement- one that I recently couldn’t resist trying on my always-on-the-look-out-for-seconds-fiancé.

I cannot even begin to describe the joy that I feel, even now dunking a freshly buttered toast soldier into a gorgeously deep orange-coloured yolk. Soft boiled eggs are one of the few foods that I find acceptable to call sexy. But regardless of their sex-appeal, cooking eggs to order for ten people was not the kind of work I had in mind, even if they would have my guests gagging for more. Besides I was intent on trying out Rick Tramonto’s tip for a beautifully risen frittata- which happened to be a sexy little trick in itself.

Making a frittata does require a little more work than a soft boiled egg but you can make it in advance and if you’re lucky you’ll have some left over for lunched during the week. I filled this with what I had in the fridge but you could quite easily replace the veggies, herbs and cheeses- making sure that if you use slow-cooking veggies that you par-cook them in advance. I’ve omitted the standard flip and finished the frittata under the grill- because not only do they look nicer this way but it’s a lot easier-and who really wants to risk serving a frittata that’s broken in two from a fumbled flip? Plainly speaking, that would be such a turn-off.

Courgette, mint & goats cheese frittata

Eggs are one of my favourite comfort foods but making perfect soft boiled eggs for 10 people is not the kind of stess I need in the morning- this is delicious cold for lunch the next day and can be served at room temperature- meaning no last minute dashes to the kitchen.

Diet Facts: A nutritious protein filled dish

1 medium sized onion, thinly sliced (red, white, yellow or a bunch of spring onions will do)

8 large eggs (the best quality you can buy)

1/2 tsp freshly ground black pepper

55g/ 1/2 cup grated Parmigiano Reggiano

1/2 bunch mint, roughly chopped

400g/14 oz courgette, sliced (about 1/4 cm/1/8 inch thick)

2 roasted red peppers, sliced (optional)

85g/3 oz rindless goats cheese, broken into rough chunks

1/ In a 12 inch non-stick frying pan (skillet) melt the butter and then add the onions, cover and sweat over a medium-low heat for about 15 minutes, stirring occasionally until beginning to turn golden. Add a splash of water if they look dry.

2/ Meanwhile, in a large bowl, beat together the eggs, salt and pepper, lemon zest, baking powder, Parmigiano and all but 2 Tbsp of the chopped mint.

3/ Turn the heat up to medium-high and add the courgette and red peppers, tossing to slightly wilt- about 5 minutes. Pour all of the contents of the pan into the eggs. Stir to combine and then return to the frying pan, stirring for 1 minute and making sure that the ingredients are evenly dispersed.

4/ Turn the heat down to low, cover and leave alone for 10 minutes. At this time, have a peak- check that the eggs are setting around the edges and not burning or sticking to the sides of the pan. Top with the goat cheese and cover for a further 5-10 minutes. It should be nearly set all the way through by this point. Remove the lid.

5/ Heat your grill (broiler) to high and place an oven rack a few inches from the heat source. Place the pan under the grill, for a couple of minutes, just to crisp up the edges. Allow to sit for at least 10 minutes befores sprinkling with the remaining mint and cutting into wedges to serve

Courgette and lemon confit

Will keep in the fridge for four weeks.

Makes 1 medium-sized storage jar

courgettes 600g, large
lemon juice 150ml (about 2 lemons)
olive oil 150ml
thyme 6 sprigs
rosemary 4 sprigs
garlic 6 cloves
fennel seeds 1 tsp
black peppercorns 20

Wipe the courgettes, then cut them in half lengthways. Slice each half into pieces about 1cm thick.

Put the lemon juice, olive oil and 150ml of water into a wide, shallow pan. Add the sliced courgettes, the whole thyme and rosemary sprigs, the garlic and bring to the boil. Scatter in the fennel seeds, peppercorns and a teaspoon of salt.

As the liquid boils, lower to a simmer and cover with a lid. Cook for 30 minutes, until the courgettes are soft. Remove the lid, stir the courgettes, then simmer gently for a further half hour, moving them around with a wooden spoon every 5 minutes or so. When the courgettes are tender, transfer, together with any juices, to a sterilised, air-tight storage jar. Then leave to cool and refrigerate.

Egg Whites Courgette Frittata

Ingredients for the pastry (for a pan of about 24 cm diameter):

  • 150 g of white flour
  • 80 g of spelt flour
  • 20 ml of olive oil
  • about 130 ml of water
  • 1 pinch of salt.

Ingredients for the filling:

  • 3 courgettes
  • 1 shallot
  • 2 tablespoons of olive oil
  • 1 spoon of white wine
  • 80 g of grated Parmesan Cheese
  • 200 ml of white eggs
  • parsley a.r.
  • salt.

Preparing the Egg Whites Courgette Frittata

Preparing the pastry

In a bowl, put together the flour, the oil and the salt.

Stir the ingredients using a spoon. Add the water, few at time. When the mixture begins to come together, start kneading with your hands.

Knead until a uniform dough is obtained. Cover it with cling film and let it stand for 1 hour.

Preparing the filling

Wash, dry the courgette and slice them. Once finished with the courgette, slice also the shallot.

Into a pan, warm the oil. Add the shallot and the wine: let the shallot sweat and the wine evaporate. Add the courgette, flavour with salt, some parsley and cook for about 10 minutes, stirring occasionally.

In the meantime, beat 100 ml of egg whites using the electric whisk until a firm mass is obtained.

Putting together the frittata

Preheat the oven to 180° C in convection mode.

Line a cake pan with baking paper or grease and flour it.

Take the pastry out of the fridge. Onto a lightly floured surface, roll the pastry out to an even thickness of about 3-4 mm.

Arrange the pastry onto the prepared cake pan.

Spread the surface whit some beaten egg white. Cover with some courgette and some grated Parmesan cheese (keep one spoon aside).

Repeat these steps until the ingredients are finished. Once done, cover the surface with the remaining egg whites (the not beaten ones) and the remaining grated Parmesan cheese.

Fold the edges of the pastry towards the center of the frittata.

Bake the Egg Whites Courgette Frittata

Bake the Egg Whites Courgette Frittata for about 35 minutes or until its top is golden brown.

More egg recipes

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Garden Skillet Egg White Frittata

Fresh basil and bell peppers with a kick from a chipotle pepper. This healthy breakfast is awesome!


  • ½ whole Red Bell Pepper, Seeded And Diced
  • ½ whole Orange Bell Pepper, Seeded And Diced
  • 1 whole Tomato, Seeded And Diced
  • 1-½ cup Egg Whites
  • Salt And Pepper, to taste
  • ¼ cups Fresh Basil Leaves, Torn
  • 1 whole Chipotle Pepper In Adobo Sauce, Diced
  • 2 Tablespoons Shredded Cheddar
  • 2 Tablespoons Shredded Mozzarella
  • Vegetable Oil, For Greasing The Pan


In a cast iron skillet, rub the bottom and sides with vegetable oil and sauté the red and orange bell pepper over medium heat. Once the peppers are softened, add the tomatoes to the pan, mix to combine and spread everything around, then turn off the heat.

In a small bowl, mix together the egg whites, salt and pepper, basil and chipotle pepper. Pour egg mixture over the peppers and tomatoes. Stir gently. Add cheddar and mozzarella to the top. Bake the frittata in the preheated oven for 25 minutes, or until egg whites are completely set. Remove from oven and let cool slightly. Cut into wedges and serve.


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