I’m a Certified Nutrition Coach, gluten-free recipe creator, and home detoxification expert with a focus on gut health. I show burned-out women with digestive issues how to take a proactive, holistic approach to healing by sharing nutrient-dense recipes, and sustainable lifestyle tips that are easy to implement in everyday life.
If you’re looking for a tasty breakfast dish that’s simple, easy, and healthy, this zucchini frittata is just the thing. Whether you’re planning a leisurely weekend brunch or want to meal-prep a healthy grab-and-go breakfast, this zucchini frittata recipe is a great choice.
The simplicity of this recipe makes it a winner. Instead of sautéing the veggies before baking, skip the sautéing for a fully oven-baked frittata. This saves valuable time in the morning, and despite the shortcut, my zucchini frittatas always set perfectly.
Fresh zucchini, shiitake mushrooms, and fragrant basil give this frittata a pleasing blend of textures and savory flavors. Is your mouth watering yet?
Each ingredient in this zucchini frittata recipe enhances the taste and contributes to gut health. Here’s what you’ll need to whisk it up:
Garlic: Garlic gives this frittata a wonderful, savory flavor. Crushing it and allowing it to rest for 10-15 minutes activates beneficial enzymes.
Zucchini: Zucchinis contain many micronutrients, plus antioxidants, soluble fiber, and insoluble fiber. It’s a great low-sugar fruit for promoting and maintaining healthy digestion. The subtle flavor goes with everything, making it incredibly versatile. Leave the skins on for extra nutrients.
Shiitake mushrooms: These savory fungi are a fantastic source of vitamins and minerals including copper, vitamin B5, and selenium. Shiitakes even contain many of the same amino acids found in meat, making them popular with vegetarians and vegans. Appropriately, they have a meaty texture, and if you’re not a fan chop them up small instead of slicing.
Purple onion: These add another layer of flavor and offer a subtle crunch. To slice into half-moons, cut the onion along the grain. They give the zucchini frittata a nice burst of color.
Fresh basil leaves: Basil is both sweet and peppery which compliments the other flavors in this recipe. Alternatively, you can use 2 teaspoons of dried basil.
Eggs: Perhaps the most important ingredient– this frittata uses 8 whole eggs. Let them reach room temperature before beating to make them fluffier. Organic, pasture-raised eggs are the healthiest.
Unsweetened non-dairy milk: I use concentrated almond milk in this recipe but use any variety you like.
Fine salt: This zucchini frittata recipe has so much flavor you don’t need much salt. ½ teaspoon is enough. See the notes below for a fun variation.
The full list of ingredients and complete instructions are in the recipe card below.
How to Make a Zucchini Frittata
Prep the Veggies:
First, heat the oven to 350º F.
Crush, skin, chop the garlic, and let it rest in a large mixing bowl while you prep the zucchini.
Use a food processor with a grating attachment or the largest side of a box grater to shred the zucchini. Add it to a small mixing bowl with a pinch of salt. Toss the zucchini with your hands and set aside.
Wash the mushrooms and pat them dry with a paper towel before trimming and slicing. Add them to the bowl of garlic, followed by the sliced onions, and basil leaves, tearing the basil leaves as you go.
Squeeze the excess water from the shredded zucchini using your hands or a fine mesh strainer. Add to the vegetable mixture and gently toss until evenly distributed.
Beat the Eggs:
Crack the eggs into the same mixing bowl used for the zucchini. Add the almond milk and remaining salt. Whisk using a hand mixer if you have one. Pour the egg mixture over the veggies, folding to incorporate.
Bake the Frittata:
Pour the zucchini frittata mixture into a greased 10-inch porcelain tart pan or pie dish. Bake for 30-35 minutes or until the eggs have set and the internal temperature has reached 160º F.
Serve:
Remove the zucchini frittata from the oven and let it rest for 5 minutes; then slice into 4-6 pieces and serve it hot, warm or at room temperature.
Cover any leftovers and refrigerate for up to 3 days.
Zucchini Frittata Tips
Squeeze as much water from the shredded zucchini as possible to ensure even baking–don’t skip this step! Sprinkling with salt helps draw the moisture out.
For extra umami flavor with a little kick, skip the ½ teaspoon of salt and use 2 teaspoons of Trader Joe’s Umami Seasoning Blend instead. (You’ll still need a pinch of salt for the zucchini.) The red pepper flakes bring a slight tingle to your mouth, without much heat.
Like a soufflé, the frittata will fall and pull away from the sides of the dish as it cools. This makes it easier to cut but feel free to cut into it immediately if you want taller, hot slices.
Helpful Kitchen Tools to Save Time
Fancy kitchen tools aren’t required to make a zucchini frittata; a whisk and a box grater will do. However, I find the following tools helpful to speed up preparation.
Food processor: Use the grater attachment with the largest holes to shred the zucchini in a flash. I use the Braun FP3020 Food Processor, and I love it.
Hand mixer: Beating 8 eggs by hand is an arm workout. If you’re not into that, a hand mixer is great here. An immersion blender with a whisk attachment works well too. We have the Breville BSB510XL Immersion Blender.
Fine mesh strainer: Put the shredded zucchini in a strainer and press it firmly with your fist to get the water out. I use this same trick when I make TastySpinach Balls. These Cuisinart Mesh Strainers come in three handy sizes.
Boost your summer breakfast routine with this yummy zucchini frittata recipe. Makes 4-6 servings for a healthy grab-and-go breakfast or brunch. No sautéing required.
Ingredients
Scale
Avocado oil spray for dish
2 cloves garlic, peeled, crushed and minced
1medium zucchini with skin, shredded (about 8” long)
Crush, skin, chop the garlic, and let rest in a large mixing bowl while you prep the zucchini.
Shred the zucchini using a food processor with a grating attachment or the largest side of a box grater. Add it to a small mixing bowl with a pinch of salt. Toss with your hands and set aside.
Wash the mushrooms and pat them dry with a paper towel before trimming and slicing. Add them to the bowl of garlic, followed by the sliced onions, and basil leaves.
Squeeze the shredded zucchini to remove excess water using your hands or a fine mesh strainer. Add to the other veggies and gently toss until evenly distributed.
Crack the eggs into the same mixing bowl used for the zucchini. Add the almond milk and remaining salt. Beat the eggs using a whisk or a hand mixer. Pour the eggs over the veggies, folding to incorporate. Pour the zucchini frittata mixture into a greased 10-inch porcelain tart pan or pie dish.
Bake for 30-35 minutes or until the eggs have set and the internal temperature has reached at least 160º F.
Remove the zucchini frittata from the oven and let it rest for 5 minutes; then slice into 4-6 pieces and serve.
Cover any leftovers and refrigerate for up to 3 days.
Squeeze as much water from the shredded zucchini as possible to ensure even baking–don’t skip this step! Sprinkling with salt helps draw the moisture out.
For additional flavor with a little kick, skip the ½ teaspoon of salt and use 2 teaspoons of Trader Joe’s Umami Seasoning Blend instead. (You’ll still need a pinch of salt for the zucchini.) The red pepper flakes bring a slight tingle to your mouth, without much heat.
