High Protein Zucchini Frittata

Packed with flavor and protein, this High Protein Zucchini Frittata is the perfect healthy breakfast, brunch, or light dinner option. Made with a nutrient-rich combination of grated zucchini, fluffy eggs, creamy low-fat cottage cheese, and a touch of parmesan, this recipe delivers a satisfying meal that's both nutritious and delicious. The sautéed onion and garlic add a savory depth of flavor, while fresh parsley and optional red pepper flakes provide a vibrant, aromatic finish. Baked to golden perfection in just 25 minutes, this easy one-skillet frittata is a high-protein, low-carb dish that's ideal for meal prep or serving fresh out of the oven. Enjoy it warm or at room temperature for a versatile, garden-fresh delight!

Nutriscore Rating: 65/100

Prep Time:15 mins

Cook Time:25 mins

Total Time:40 mins

Servings: 4

Ingredients

• 2 medium zucchini
• 6 large eggs
• 4 large egg whites
• 1 cup low-fat cottage cheese
• 0.25 cup parmesan cheese
• 0.5 medium onion
• 2 cloves garlic
• 1 tablespoon olive oil
• 2 tablespoons fresh parsley
• 0.5 teaspoon salt
• 0.5 teaspoon black pepper
• 0.25 teaspoon crushed red pepper flakes (optional)

Directions

Step 1

Preheat your oven to 375°F (190°C).

Step 2

Wash the zucchinis thoroughly and grate them using a box grater. Place the grated zucchini into a clean kitchen towel, squeeze out the excess water, and transfer to a bowl.

Step 3

Dice the onion and mince the garlic. Heat a medium oven-safe skillet over medium heat and add the olive oil. Sauté the onion until softened, about 3 minutes, then add the garlic and cook for an additional 1 minute.

Step 4

In a large mixing bowl, whisk together the eggs and egg whites. Stir in the low-fat cottage cheese, parmesan cheese, fresh parsley, salt, black pepper, and crushed red pepper flakes, if using.

Step 5

Fold the grated zucchini into the egg mixture until fully incorporated.

Step 6

Transfer the zucchini and egg mixture into the skillet with the sautéed onion and garlic. Stir gently to combine and spread the mixture evenly in the skillet.

Step 7

Cook on the stovetop over medium-low heat until the edges start to set, about 5 minutes.

Step 8

Transfer the skillet to the preheated oven and bake for 15-20 minutes, or until the frittata is fully set and golden on top.

Step 9

Remove the skillet from the oven and allow the frittata to cool for 5 minutes before slicing into wedges.

Step 10

Serve warm or at room temperature, garnished with additional parsley if desired.

Nutrition Facts

Serving size	(1182.2g)

Amount per serving	% Daily Value*
Calories	1097.1

Total Fat 56.3g	0%
Saturated Fat 19.2g	0%
Polyunsaturated Fat 1.8g
Cholesterol 1165.4mg	0%
Sodium 6448.3mg	0%
Total Carbohydrate 56.0g	0%
Dietary Fiber 5.2g	0%
Total Sugars 42.2g
Protein 90.5g	0%

Vitamin D 246IU	0%
Calcium 736.1mg	0%
Iron 8.1mg	0%
Potassium 1986.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 46.4%

Protein: 33.1%

Carbs: 20.5%