Courgette frittata

Ingredients

• 6eggs
• 3courgettes
• 50 ggrated Grana cheese
• 1 clovegarlic
• 1 small bunchparsley
• A littlenutmeg
• 2–3 tablespoons oil for the pan, plus a little for cooking, or 2 knobs of butter plus a small piece for cookingextra-virgin olive oil or butter
• 2 tablespoonsmilk
• To tastesalt
• To tasteblack pepper

Instructions

1. 1

   Cook the courgettes

   Wash and trim the courgettes, then slice them thinly. Sauté them in a pan with a little oil and the garlic clove.

2. 2

   Prepare the eggs

   Before turning off the heat, stir in the chopped parsley. Crack each egg into a small dish to check it, then tip the eggs into a bowl and beat briefly.

3. 3

   Mix the filling

   Add the grated cheese, a couple of tablespoons of milk, a little grated nutmeg and the sautéed courgettes to the eggs.

4. 4

   Season and heat

   Season with salt and pepper. Add 2–3 tablespoons of oil or 2 knobs of butter to an iron or non-stick frying pan.

5. 5

   Start the frittata

   Heat the pan, then pour in the egg mixture. Tilt the pan in a circular motion so the mixture spreads evenly across the base.

6. 6

   Cook it gently

   Cover with a lid and cook over a low heat, shaking the pan several times. Move the pan around the burner regularly so the frittata colours evenly.

7. 7

   Check the base

   When the frittata releases from the base, it is ready to turn. If needed, loosen it from the sides with a small spatula.

8. 8

   Turn the frittata

   Place a plate or lid over the pan, hold it firmly and turn the pan over to flip the frittata.

9. 9

   Cook the other side

   Put the pan back on the heat and add a little oil or a small piece of butter. Slide the frittata from the plate back into the pan to cook the other side.

10. 10

    Serve hot

    Once cooked, slide the courgette frittata onto a serving plate and serve while hot.

What is courgette frittata?

A frittata is an Italian egg dish cooked in a pan, with its filling mixed into the eggs rather than folded inside like an omelette. This version pairs mild courgettes with parsley, garlic and grated cheese.

The gentle cooking and final flip help the egg set on both sides while keeping the courgettes distributed through each slice.

Nutrition and macros by portion

The nutrition label shows one serving as written: 275 calories, 17g protein, 5g carbs, 21g fat.

The eggs and Grana provide most of the protein, while the oil or butter and cheese contribute much of the fat. The eggs and courgettes supply most of the carbohydrates, though the amount per portion is modest. Pair a slice with salad or other vegetables for a more balanced plate.

Prepare the courgettes

Thin slices: cut the courgettes evenly so they soften at roughly the same rate and are easy to portion in the finished frittata.

Sauté first: cooking them with garlic before adding them to the eggs gives them a head start and lets excess moisture escape.

Build the egg mixture

Brief beating: whisk the eggs just until combined; the recipe calls for only a few seconds, not a frothy mixture.

Cheese and milk: Grana adds savoury flavour, while a couple of tablespoons of milk loosen the mixture. A light grating of nutmeg complements the courgettes without dominating them.

Cook over a low heat

Low heat: keep the pan covered so the top can begin to set as the base cooks. The recipe gives no fixed cooking time, so use the frittata’s release from the pan as the cue to turn it.

Even colour: shake the pan several times and shift it around the burner to avoid concentrating the heat in one spot.

Turn it safely

Use a plate or a flat lid that fully covers the pan. Hold it firmly against the pan and turn both together in one controlled movement.

Return the frittata gently to the pan, adding a little oil or butter first as directed. A small spatula can help if any edges are still stuck.

Serve and pair

Serve the frittata hot as a main course or cut it into smaller pieces as a starter. A simple green salad or sliced tomatoes make an easy accompaniment.

For a fuller meal, add bread and a side of vegetables; for a starter, keep the portions modest and serve it with something fresh.

Recipe notes & tips

• Slice the courgettes thinly and evenly so they soften consistently.
• Let the sautéed courgettes cool slightly before mixing them into the eggs.
• Use a non-stick pan if you are unsure about turning the frittata.
• Keep the heat low and move the pan around the burner for more even colouring.
• Choose a plate or lid wider than the pan to make turning easier.
• Loosen the edges with a spatula before flipping if they do not release on their own.

Variations

• Add fresh herbs: use extra parsley or another soft herb alongside it.
• Use pecorino: replace the Grana with finely grated pecorino for a sharper, saltier flavour.
• Add onion: soften thinly sliced onion with the courgettes for a sweeter base.
• Include peas: stir cooked peas into the egg mixture with the courgettes.
• Serve at room temperature: let the cooked frittata cool before slicing for a starter or picnic.

Common mistakes to avoid

• Thick courgette slices: they may stay firm; slice them thinly so they cook through.
• High heat: the base can brown before the top sets; cook gently and keep the pan covered.
• Uneven cooking: leaving the pan in one position can cause patchy colour; shift it around the burner.
• Forcing the flip: a stuck frittata may break; loosen the edges and wait until it releases.
• An unsecured plate: it can slip during turning; hold it firmly over the pan before flipping.

How to store

Cool leftovers, cover or place in an airtight container, and refrigerate for up to 3 days. Reheat gently in a covered pan over low heat or in a microwave until warmed through.

Frequently asked questions