Courgette and sun-dried tomato frittata

A fluffy Italian frittata with courgettes and sun-dried tomatoes, finished in the oven. High in protein and low in carbohydrate, it is good hot or cold, at home or on a picnic.

Preparation: 15 min  |  Cooking: 25 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. 282 kcal · 18 g protein · 4 g carbohydrate · 21 g fat

Ingredients

• 8 eggs
• 2 courgettes
• 60 g sun-dried tomatoes
• 1 onion
• 50 g Parmesan
• 2 tbsp olive oil

Method

1. Soften the onion and the sliced courgettes.
2. Beat the eggs with the Parmesan and sun-dried tomatoes.
3. Pour over the vegetables in an ovenproof frying pan.
4. Finish in the oven for 15 minutes at 180 °C.

Nutritional benefits

Eggs provide complete protein and a feeling of fullness, courgette adds volume for few calories, and sun-dried tomatoes bring concentrated flavour and antioxidants. Low in carbohydrate, this frittata suits a low-carb meal and travels easily.

Variations and substitutions

• With peppers, spinach or mushrooms.
• With feta or goat’s cheese.
• With herbs: basil, oregano.
• As mini frittatas in a muffin tin.

Storage and making ahead

Keeps for 3 days and is good cold: ideal for picnics or packed lunches.

💡 Good to know

Use a frying pan that can go in the oven: you start the cooking on the hob and finish it in the oven for a frittata that is set and fluffy.

Read also

Discover more vegetarian recipes · high-protein recipes · keto & low-carb recipes · gluten-free recipes.

Foods in this recipe: eggs · courgettes · tomatoes · onion · Parmesan.

You might also like these recipes: Vegetable frittata · Courgette and feta omelette · Baked eggs with tomato and pepper.