Fridge Friend Recipes
Cheesy Courgette and Tomato Frittata recipe
Light yet satisfying, this oven-set frittata combines eggs, courgette, tomatoes and melted cheese for a simple all-rounder. It works just as well warm as it does at room temperature.
30 min · Easy · Italian Jump to method
Ingredients
- 6 Eggs
- 1 medium Courgette
- 200 g Tinned tomatoes
- 80 g Cheese
- 1/2 tsp Salt
- 1/4 tsp Black pepper
- 1 tbsp Plain cooking oil
| Nutrition | Per servingEstimated |
|---|---|
| Calories | 255 kcal |
| Protein | 16.8 g |
| Carbohydrates | 7.2 g |
| Fat | 17.4 g |
| Saturated fat | 6.6 g |
| Fibre | 1.8 g |
| Sugar | 4.3 g |
| Sodium | 560 mg |
Why this works
A protein-rich frittata with moderate fat and relatively low carbohydrate content, but the cheese, added salt and oil push saturated fat and sodium up.
Eggs. Provide high-quality protein, vitamin B12 and choline, supporting muscle maintenance and normal nervous system function.
Tomatoes and courgette. Contribute vitamin C, potassium and antioxidant lycopene, with courgette adding extra fluid and a little fibre.
Cheese and salt. Cheese adds calcium, but also increases saturated fat and sodium; the added salt makes this less suitable for a low-sodium diet.
Method
- Heat the oven to 190°C (Fan 170°C, 374°F, Gas Mark 5).
Make sure the oven has fully reached temperature before the pan goes in, as this helps the frittata rise evenly rather than sitting flat and heavy.
- Slice the courgette and cook it in an ovenproof frying pan with a little oil until starting to soften.
Use a medium heat so the courgette softens without taking on too much colour; it should look glossy and slightly translucent at the edges, not browned.
- Add the tinned tomatoes and simmer for a few minutes to reduce slightly.
Keep the tomatoes at a lively simmer, stirring now and then, until some of the liquid has evaporated and the mixture looks thicker and less watery so the base does not turn soggy.
- Beat the eggs in a bowl, then stir in most of the cheese.
Beat the eggs just until the yolks and whites are combined, then fold in the cheese rather than whisking vigorously, which keeps the texture tender instead of airy and dry.
- Pour the egg mixture into the pan and cook gently for 2–3 minutes until the edges begin to set.
Lower the heat if the pan is catching, and watch for a pale set rim with a still-jiggly centre, as this is the point where the oven can finish the middle evenly.
- Scatter over the remaining cheese and transfer to the oven for 10–12 minutes until cooked through.
Place the pan on the middle shelf so the top colours gently; if the cheese browns too quickly, cover loosely with foil to stop the surface overcooking before the centre is set.
- Rest for a few minutes before slicing and serving.
Leave it to stand in the pan so the heat finishes setting the middle and the slices hold together cleanly; cutting immediately can make it slump and leak.
Other Courgette Recipes
Aubergine and Courgette Gratin with Banana Breadcrumb Topping
60 min · A comforting baked gratin with soft layers of aubergine and courgette under a rich double cream and cheese sauce, finished with a savoury breadcrumb topping. The banana is used sparingly to add a subtle sweetness to the crumb, giving the dish a gentle, unexpected twist.
Courgette and Aubergine Fritters with Cucumber Yoghurt Dip
35 min · Crisp, golden fritters packed with courgette and aubergine, served with a cool cucumber yoghurt dip. A light, satisfying dish with plenty of fresh Mediterranean flavour.
Courgette and Banana Breakfast Loaf
60 min · A moist, gently sweet loaf with ripe banana and tender courgette, baked until golden and fragrant. It makes a lovely breakfast slice or mid-morning snack with tea.
Creamy Ham and Courgette Lasagne
75 min · A comforting baked lasagne layered with savoury ham trimmings, tender courgette, onion and a rich cheesy sauce. Finished with a golden top for a satisfying family dinner.
Ham, Onion and Cheddar Stuffed Courgettes
40 min · Tender courgettes filled with a savoury ham, onion and cheddar mixture, then baked until bubbling. A neat, satisfying dish for lunch or dinner.
Lemon, Onion and Cheese Baked Lasagne Roll-Ups
65 min · Individual lasagne roll-ups filled with onion, courgette and a creamy cheesy sauce, brightened with lemon and spring onion. A fun baked dish that feels a little lighter than classic lasagne.
View category
Discover recipes from your fridge contents
Use the FridgeFriend app to recognise the ingredients already in your fridge and help you discover recipes.
