Courgette flan
Nutrition per serving
A tender, light courgette flan bound with egg and flavoured with herbs. Mild and easy to digest, it makes a healthy dinner or an original side dish, naturally low in carbohydrate.
Preparation: 15 min | Cooking: 35 min | Servings: 4 | Difficulty: Easy
Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, pieces) use average weights. 162 kcal · 13 g protein · 5 g carbohydrate · 9 g fat
Ingredients
Method
- Sauté the grated courgette and onion, then squeeze out the water.
- Beat the eggs with the milk, Parmesan and nutmeg.
- Mix with the courgettes.
- Pour into ramekins and bake for 30 minutes at 180°C.
Nutritional benefits
Courgette is very low in calories and rich in water and fibre, ideal for weight loss. The eggs provide complete protein and bind the flan without pastry. Low in carbohydrate, this flan suits a low-carb meal, as a light main or a refined side dish.
Variations and substitutions
- With spinach, carrots or broccoli.
- With goat’s cheese or feta.
- Dairy-free: plant-based milk and nutritional yeast.
- With herbs: mint, basil, chives.
Storage and making ahead
Keeps for 3 days and can be reheated or eaten cold. Can be made ahead.
💡 Good to know
Squeeze the grated courgette well after sautéing it: this is the key step for a flan that holds together and is not watery.
Also read
Discover more vegetarian recipes · weight-loss recipes · gluten-free recipes · keto & low-carb recipes.
The foods in this recipe: courgettes · eggs · milk · onion · Parmesan.
You might also like these recipes: Light cauliflower gratin · Cucumber, feta and mint salad · Ratatouille with eggs.
