Frittata di Verdure

This frittata is tender, savory, and full of sweet sautéed onion, delicate zucchini, fragrant basil, and nutty Parmesan. Finished until just set, it is light yet satisfying, making it perfect for a quick low-carb lunch or simple supper.

Nutrition · per serving

290kcal

18gProtein

8gCarbs

21gFat

2gFiber

2 servings

Ingredients

9 items

Base di verdure

zucchini250 g

onion80 g

garlic1 clove (5 g)

olive oil15 ml

fine salt4 g

black pepper1 g

Composto di uova

eggs5 large

Parmesan35 g

fresh basil10 g

Tips

•For the best texture, cook the zucchini until some of its water evaporates before adding the eggs; otherwise the frittata can turn watery.
•If you do not have an oven-safe pan, cover the pan with a lid after adding the eggs and cook gently on the hob until set.
•Serve with a simple green salad or a few sliced tomatoes for an easy low-carb meal.
•Leftovers keep well in the fridge for up to 2 days and are excellent cold for lunch.

Steps

1
Preheat the oven grill/broiler to high. Slice the zucchini into thin half-moons, finely slice the onion, mince the garlic, tear or thinly slice the basil, and grate the Parmesan if needed. Crack the eggs into a bowl and beat until fully combined.
250 g zucchini80 g onion1 clove (5 g) garlic10 g fresh basil35 g Parmesan5 large eggs
2
Whisk the Parmesan, half of the basil, 3 g of the salt, and the black pepper into the eggs. Mixing the cheese into the eggs helps it melt evenly and seasons the frittata throughout.
35 g Parmesan10 g fresh basil4 g fine salt1 g black pepper5 large eggs
3
Heat an oven-safe nonstick frying pan, about 20 cm wide, over medium heat. Add the olive oil, then the onion and zucchini with the remaining 1 g salt. Cook for 6-8 minutes, stirring occasionally, until the onion softens and the zucchini loses much of its moisture and takes on a little color. Add the garlic for the last 30 seconds only so it does not burn.
15 ml olive oil80 g onion250 g zucchini4 g fine salt1 clove (5 g) garlic
4
Reduce the heat to low and spread the vegetables into an even layer. Pour in the egg mixture and gently shake the pan so the eggs settle around the vegetables. Cook undisturbed for 3-4 minutes, until the edges are set but the center is still slightly loose.
5 large eggs35 g Parmesan10 g fresh basil80 g onion250 g zucchini1 clove (5 g) garlic
5
Transfer the pan under the grill/broiler for 2-4 minutes, watching closely, until the top is puffed, lightly golden, and the center is just set. A knife inserted in the middle should come out moist but not runny.
6
Let the frittata rest for 3 minutes to firm up, then loosen the edges, slide onto a plate, and scatter over the remaining basil. Cut into wedges and serve warm or at room temperature.
10 g fresh basil

Origin & History

Frittata is a classic Italian egg dish related to the omelette, traditionally used as a practical way to turn seasonal vegetables, herbs, and bits of cheese into a satisfying meal. Versions vary across Italy, with home cooks adapting the filling to what is fresh and available, making vegetable frittatas especially common in everyday cooking.

italian frittata egg zucchini vegetarian lowcarb quick broiled

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Steps

Preheat the oven grill/broiler to high. Slice the zucchini into thin half-moons, finely slice the onion, mince the garlic, tear or thinly slice the basil, and grate the Parmesan if needed. Crack the eggs into a bowl and beat until fully combined.

250 g zucchini80 g onion1 clove (5 g) garlic10 g fresh basil35 g Parmesan5 large eggs

Whisk the Parmesan, half of the basil, 3 g of the salt, and the black pepper into the eggs. Mixing the cheese into the eggs helps it melt evenly and seasons the frittata throughout.

35 g Parmesan10 g fresh basil4 g fine salt1 g black pepper5 large eggs

Heat an oven-safe nonstick frying pan, about 20 cm wide, over medium heat. Add the olive oil, then the onion and zucchini with the remaining 1 g salt. Cook for 6-8 minutes, stirring occasionally, until the onion softens and the zucchini loses much of its moisture and takes on a little color. Add the garlic for the last 30 seconds only so it does not burn.

15 ml olive oil80 g onion250 g zucchini4 g fine salt1 clove (5 g) garlic

Reduce the heat to low and spread the vegetables into an even layer. Pour in the egg mixture and gently shake the pan so the eggs settle around the vegetables. Cook undisturbed for 3-4 minutes, until the edges are set but the center is still slightly loose.

5 large eggs35 g Parmesan10 g fresh basil80 g onion250 g zucchini1 clove (5 g) garlic

Transfer the pan under the grill/broiler for 2-4 minutes, watching closely, until the top is puffed, lightly golden, and the center is just set. A knife inserted in the middle should come out moist but not runny.

Let the frittata rest for 3 minutes to firm up, then loosen the edges, slide onto a plate, and scatter over the remaining basil. Cut into wedges and serve warm or at room temperature.

10 g fresh basil

Origin & History