Breakfast and Brunch
Low-Carb Italian Zucchini Frittata
Chef-tested recipe
Tender Italian frittata di zucchine with Parmigiano, parsley, mint, and golden courgettes
Frittata di zucchine is an Italian home-cooking classic: eggs and Parmigiano hold together courgettes softened in olive oil, often with onion and fresh herbs. Unlike a quiche, a frittata has no pastry, flour, or cream, so it is naturally low in carbohydrate. Its defining texture comes from properly drying the cooked courgettes and using gentle heat. Watery vegetables make a spongy centre, while a fierce flame burns the base before the egg sets. This recipe starts on the stovetop and finishes under the grill, an accessible alternative to flipping the entire frittata with a plate. Parsley supplies freshness and a little mint complements the courgette without obscuring the cheese. Serve it warm or at room temperature, as Italians often do, with a peppery salad and marinated vegetables rather than bread.
Recipe at a glance
Before you begin
Ingredients & equipment
Gather what you need first, then cook through the method with confidence.
As an Amazon Associate I earn from qualifying purchases. Ingredient and equipment links marked “paid link” may earn a commission at no extra cost to you.
Equipment
- Oven-safe skilletpaid link
- Overhead grillpaid link
- Mixing bowlpaid link
- Whiskpaid link
- Heatproof spatulapaid link
- Oven glovespaid link
- Chef’s knifepaid link
- Cutting boardpaid link
- Digital kitchen scalepaid link
- Serving platterpaid link
Ingredients
For the frittata
- Large eggs: 12 (approximately 600 g without shells)
- Small firm courgettes, thinly sliced: 900 g
- Yellow onion, thinly sliced: 150 g
- Parmigiano Reggiano, finely grated: 120 g
- Extra-virgin olive oilpaid link: 60 ml
- Flat-leaf parsley, finely chopped: 30 g
- Fresh mint leaves, finely chopped: 15 g
- Fine sea saltpaid link: 9 g
- Ground black pepper: 4 g
For the salad
- Rocket leaves: 180 g
- Radicchio, thinly sliced: 180 g
- Cherry tomatoes, halved: 300 g
- Red wine vinegar: 30 ml
- Extra-virgin olive oilpaid link: 30 ml
Preparation Overview
Choose small courgettes with dense flesh and slice them evenly. Cook the vegetables until their released moisture has completely evaporated, then cool them for several minutes so they do not begin setting the eggs in the bowl. Use a 28 cm oven-safe nonstick or well-seasoned skillet. Preheat the overhead grill before the egg mixture enters the pan.
Method
Soften the onion. Heat 45 ml olive oil in an oven-safe skillet over medium heat. Add the onion and 2 g salt, then cook for 5 minutes until translucent.
Cook the courgettes. Add the sliced courgettes and cook for 12 to 15 minutes, turning gently, until tender and lightly golden.
Dry and cool the vegetables. Continue cooking until no liquid remains in the pan, then transfer the vegetables to a plate and cool for 5 minutes.
Prepare the eggs. Whisk the eggs with Parmigiano, parsley, mint, the remaining salt, and black pepper until combined.
Combine the filling. Fold the cooled courgettes and onion into the egg mixture without crushing the slices.
Start the frittata. Wipe the skillet, add the remaining 15 ml olive oil, and warm over medium-low heat. Pour in the egg mixture and distribute the vegetables evenly.
Set the base. Cook without stirring for 8 to 10 minutes until the edges are firm and the centre is still softly unset.
Finish under the grill. Place the skillet under a preheated grill for 3 to 5 minutes until the top is puffed, lightly golden, and just set.
Rest and serve. Rest in the skillet for 10 minutes, loosen the edge, slide onto a platter, and serve with the dressed salad.
Beginner Technique Notes
The courgettes must stop releasing steam and liquid before they are mixed with the eggs.
Cool the vegetables briefly so the eggs do not form uneven cooked strands in the bowl.
Use medium-low heat for the egg stage. A dark base indicates the pan is too hot.
The skillet handle becomes extremely hot under the grill; cover it with a dry oven glove before moving the pan.
Resting allows the centre to finish setting and makes clean slices possible.
Tips and Variations
Replace half the parsley with fresh basil for a different summer herb profile.
Pecorino Romano may replace up to half the Parmigiano, but reduce the added salt.
For frittata di zucchine e fiori, add cleaned courgette flowers during the final minute of sautéing.
The traditional plate-flip method may be used instead of the grill when the base is set, but it requires a confident turn.
Do not add flour or breadcrumbs; properly dried courgettes and rested eggs set without either.
Serving Ideas
- Cut the frittata into wedges and serve warm or at room temperature with rocket, radicchio, and tomato salad. For an antipasto-style brunch, add roasted peppers and artichokes packed without sugar. Bread is unnecessary because the Parmigiano-rich eggs and courgettes already provide a satisfying centrepiece.
Storage
Cool the frittata promptly and refrigerate in a sealed container for up to 3 days. Serve chilled, bring to room temperature for 20 minutes, or reheat covered at 160°C until 74°C. Freeze individual wedges for up to 1 month, although the courgette may release a little water after thawing. Store dressed salad separately and eat it the same day.
Nutritional Value
Allergen Notes
Contains egg and milk through Parmigiano Reggiano. Use a dairy-free hard-cheese alternative only if required, noting that the flavour and salt balance will change. Check marinated serving ingredients for sulphites and cross-contact.
Frequently Asked Questions
Is Italian frittata served hot?
It may be served hot, warm, or at room temperature, which makes it useful for brunch and picnics.
Why is my zucchini frittata watery?
The courgettes released moisture that was not fully evaporated before the eggs were added.
Do I need to flip the frittata?
No. Finishing under an overhead grill sets and browns the top without a plate flip.
Can I use grated courgette?
Yes, but salt it lightly and squeeze it very dry before sautéing to prevent a wet centre.
Can the frittata be made ahead?
Yes. Cook it one day ahead, refrigerate, and serve at room temperature or reheat gently.