Zucchini frittata, a high protein start to your day — and year
Protein is one of the most important nutrients for weight loss and creating balanced meals; increasing the amount of protein you eat may help support weight loss by balancing certain hormones and helping you feel satiated longer, among other benefits.
January 2, 2024 | Ashley Jerry, MS
Recipe from EatingWell, recommended by nutritionist Ashley Jerry, MS.
Start your day — and the new year — strong with a protein-packed, delicious frittata. Protein is one of the most important nutrients for weight loss and creating balanced meals; increasing the amount of protein you eat may help support weight loss by balancing certain hormones and helping you feel satiated longer, among other benefits.
This Italian dish, similar to a flat omelet, can be filled with a variety of ingredients and makes for a perfect impromptu meal any time of day, but I especially love to eat it for breakfast. Whether you're in need of a hearty breakfast like me, a light lunch, or a satisfying dinner, frittatas are the perfect solution, and a great way to incorporate more protein and vegetables into your daily intake. You can also add smoked salmon for additional protein!
Ingredients
- 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
- 2 large eggs 4 egg whites
- Freshly ground pepper, to taste
- 1/3 cup crumbled goat cheese, (2 ounces)
Steps
- 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.
- Preheat the broiler.
- 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.
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