This simple mushroom zucchini frittata is full of colorful garden produce and bursting with fresh, savory flavors!
Summer garden produce has me making all the things! We have so much zucchini and grape tomatoes coming out of our garden. I am enjoying finding new ways to use it all!
If you missed my last post, we have been making this sheet pan chicken margherita on repeat at least once a week. Sometimes we shake it up and add extra garden veggies to it, too.
This mushroom zucchini frittata is an excellent (and delicious) way to use some of your bumper crop of zucchini and tomatoes. The mushrooms take it to the next level, giving you that meaty texture while keeping it vegetarian.
Also, I had to find a way to incorporate some fresh basil from my herb garden – so I chopped some up and sprinkled it on top. Yum!
Is Mushroom Zucchini Frittata Healthy?
If you are confused about eggs being healthy for you or not – you are not alone! I get asked all the time about eggs and if they can be included in a healthy diet.
My answer is always an astounding yes!
Eggs are an excellent addition to any diet. The myth that they will raise your cholesterol has been debunked, as recent studies have found that dietary cholesterol doesn’t raise your blood cholesterol levels as much as once thought.
This mushroom zucchini frittata is full of high quality protein from the eggs, plus it’s packed with vitamins and minerals from all the veggies.
One wedge (when cut into 8 wedges) has just 153 calories, over 10 grams of protein and 4 grams of carbohydrates. In addition, each wedge has 12% of your daily vitamins A and C, 14% daily calcium and 8% daily iron.
If you will only be having this frittata for breakfast, I recommend eating 2 wedges to help you feel full and satisfied. If you are only eating 1 wedge you can pair it with a slice of whole grain toast, with a couple slices of avocado.
Frittata vs. Quiche – What’s the Difference?
This can be confusing, because both a frittata and quiche are popular baked egg dishes.
Frittata is traditionally made by sautéing vegetables in a large skillet, then adding the eggs in and baking it in the oven. Sometimes cheese is baked in it, or it may be added on top afterwards.
Quiche has a pastry crust on bottom with a custard (egg with milk or cream) filling. Anything from veggies, meat, seafood, and cheese are added in, then it’s all baked together.
If you are going for low carb – frittata is the better choice because it doesn’t have a crust. If you want that flaky, buttery crust to dig into – choose the quiche.
The best thing about both is you can customize the extra fillings to whatever you like. If you are a meat person – add all the bacon and sausage you want. If you want to keep it vegetarian, toss in a variety of chopped veggies, herbs and seasonings.
How to Make a Frittata
We start out by whisking together our egg mixture of 8 large eggs, milk, dijon mustard, salt. pepper and cheese and setting it aside.
The next step is to find a large oven-proof skillet. We will be using it on the stovetop and transferring the pan straight into the oven. I love using my cast iron skillet (affiliate link) for frittatas.
Heat the olive oil in the skillet, toss all the veggies in. Sauté until they are just tender, then add in some minced garlic.
Now it’s time to bring back that egg mixture. Pour it over top the veggies, then gently mix it all together. Pop it in the oven at 375°F for 25 to 30 minutes.
Once it’s done (internal temperature of 160°F), take it out and sprinkle fresh chopped basil on top. Serve with topped salsa and sour cream, if desired. Enjoy!
Important note: to prevent this frittata from becoming soggy on the bottom, I highly recommend wringing out your grated zucchini with a thin kitchen towel to get out as much water as possible before cooking.
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Mushroom Zucchini Frittata
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Yield: 8 servings 1x
- Category: breakfast
- Method: Bake
- Cuisine: American
- Diet: Gluten Free
Description
This simple mushroom zucchini frittata is full of colorful garden produce and bursting with fresh, savory flavors! Vegetarian, gluten-free, nut-free, low-carb.
Ingredients
- 8 eggs
- 1/3 cup milk
- 1 teaspoon Dijon mustard
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 1/2 cup shredded reduced-fat mozzarella cheese
- 1 1/2 Tablespoons olive oil
- 1 small onion, diced
- 1 1/2 cups packed shredded zucchini*
- 1 cup thinly sliced fresh mushrooms
- 3/4 cup sliced grape tomatoes
- 2 cloves garlic, minced
- Sliced fresh basil, for garnish
Instructions
- Preheat the oven to 375°.
- In a medium bowl, whisk together the eggs, milk, mustard, salt, and pepper. Stir in the cheese; set aside.
- Heat the olive oil in a large oven-proof skillet over medium-high heat. Add in the onion, zucchini, mushrooms, and tomatoes. Sauté for about 5 minutes, then stir in the garlic. Cook 1 more minute.
- Pour egg mixture over the veggies in the skillet. Transfer the skillet to the oven and bake for 25 to 30 minutes, or until eggs are set and cooked through (internal temperature of 160°F).
- Remove from the oven and garnish with fresh sliced basil. Served with additional toppings, as desired, such as salsa and low-fat sour cream.
Notes
Store in the refrigerator for up to 5 days. Reheat in the microwave to serve again.
*Due to the high water content of zucchini, I recommend wringing out your grated zucchini with a thin kitchen towel to get out as much water as possible before cooking.
Nutrition
- Serving Size: 1 wedge
- Calories: 153
- Sugar: 2.3 g
- Sodium: 261 mg
- Fat: 10.6 g
- Saturated Fat: 3.6 g
- Carbohydrates: 4 g
- Fiber: 0.7 g
- Protein: 10.7 g
- Cholesterol: 195 mg
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