Low-carb Italian frittata with courgette and sun-dried tomatoes

Name: Low-carb Italian frittata with courgette and sun-dried tomatoes
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 4 servings
Ingredients: 6 organic eggs; 1 courgette (about 200 g); 50 g sun-dried tomatoes (in olive oil); 1 onion; 50 g grated vegetarian hard cheese (Parmesan-style); 2 tbsp olive oil; 1 handful of fresh basil; 1 pinch of salt; 1 pinch of pepper

Low-carb Italian frittata with courgette and sun-dried tomatoes: a quick oven dish with eggs, hard cheese, basil and a Mediterranean character.

At a glance

Serves 4
Prep time: 10 min
Cooking time: 20 min
Total time: 30 min
Calories: 280 kcal per serving
Protein: 20 g
Fat: 20 g
Carbs: 6 g

Ingredients

6 organic eggs
1 courgette (about 200 g)
50 g sun-dried tomatoes (in olive oil)
1 onion
50 g grated vegetarian hard cheese (Parmesan-style)
2 tbsp olive oil
1 handful of fresh basil
1 pinch of salt
1 pinch of pepper

Method

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

Preheat the oven to 180 °C (160 °C fan). Cut the courgette into half-moons, finely chop the onion and cut the sun-dried tomatoes into strips.
Heat the olive oil in an ovenproof frying pan. Soften the onion briefly, then fry the courgette until lightly golden and a little softer.
Whisk the eggs in a bowl and stir in the hard cheese, chopped basil, salt and pepper. Fold the sun-dried tomatoes into the veg in the pan.
Pour the egg mixture over the veg and leave to set briefly over a medium heat until the edge firms up. Then transfer the pan to the oven and bake at 180 °C for 10–15 min until the frittata is set all the way through and lightly golden on top.
Leave the frittata to cool briefly so it's easier to slice.

Good to know

I like a dish like this on days when things need to be simple but should still taste like a proper meal. It's especially good warm from the oven – and cold the next day it's almost even better.

Swaps

Hard cheese → vegetarian hard cheese made from sheep's milk (stronger flavour, also provides protein and calcium). Courgette → green asparagus (also provides fibre and folate). Onion → leek (milder). Basil → parsley (provides vitamin K, fresher flavour).

Allergens

Contains egg and milk (hard cheese). Usually good for children if moderately seasoned; in pregnancy, only with the frittata cooked right through and pasteurised ingredients.