Gluten-free potato frittata with pepper and courgette

Gluten-free potato frittata with pepper and courgette: a simple oven or pan dish with egg, potatoes, veg and a little cheese – hearty and easy for every day.

At a glance

• Serves 2
• Prep time: 15 min
• Cooking time: 20 min
• Total time: 35 min
• Calories: 380 kcal per serving
• Protein: 20 g
• Fat: 18 g
• Carbs: 32 g

Ingredients

• 3 organic eggs
• 1/2 courgette
• 200g pre-cooked potatoes
• Paprika
• 1 tbsp grated cheese
• 1 tbsp olive oil
• 1/2 red pepper
• Pepper
• Salt

Method

You’ll need: frying pan · chopping board · knife · mixing bowl · grater

1. Slice the pre-cooked potatoes. Finely dice the courgette and red pepper.
2. Beat the eggs in a bowl and season with salt, pepper and paprika. Stir in the grated cheese.
3. Heat the olive oil in a non-stick frying pan. Soften the courgette and pepper for 2–3 min, then add the potatoes and fry everything for another 2–3 min.
4. Pour the egg mixture over the veg in the pan. Cover and leave the frittata to set over a medium heat until the top is almost firm.
5. Leave the frittata to rest briefly so it's easier to cut.
6. Cut into pieces and serve warm, or enjoy cold.

Good to know

A dish like this makes tired days easier. It's uncomplicated and tastes just as good warm as it does cold later on.

Swaps

1 tbsp olive oil → 1 tbsp avocado oil (mainly monounsaturated fats, heat-stable) 1 tbsp grated cheese → 1 tbsp vegetarian hard cheese (Parmesan-style) or nutritional yeast (stronger in flavour) 200g potatoes → 200g sweet potatoes (also provide beta-carotene and fibre) 3 organic eggs → 2 eggs + 1 extra egg white (still plenty of protein)

Allergens

Contains egg, and milk from the cheese. Usually good for children if mildly seasoned; in pregnancy, fine as long as the egg is cooked right through (let the frittata set completely) and the cheese is made from pasteurised milk.

Frequently asked questions

What nutrients do the eggs provide in this frittata?

Eggs contain protein, choline, vitamin B12, selenium and some vitamin D, among other things. Choline is one of the main nutrients in the yolk.

What's in potatoes, nutritionally?

Potatoes mainly provide complex carbohydrates, potassium and vitamin C. Depending on how they're prepared, some of the fibre is retained too, especially if they're cooked in their skins.

Why is red pepper interesting in a dish like this?

Red pepper brings vitamin C and a range of different carotenoids into the dish, although their content varies depending on how ripe the pepper is.

Is courgette a mild vegetable?

Yes, courgette is usually mild in flavour and has a high water content. If you have a very sensitive digestion, softly cooked veg may suit you better than raw or barely cooked – here the courgette is softened in the pan first.

What does the cheese bring apart from flavour?

Cheese contains calcium, protein and, depending on the type, vitamin A and vitamin B12. The salt content can vary considerably, so if you use it often, it's worth checking which type you buy.