Equipment
Ingredients
Vegetables
- 350 g courgette, grated
- 100 g yellow onion, finely diced
- 2 garlic, minced
- 15 ml olive oil
Eggs and Dairy
- 8 eggs, room temperature
- 100 g feta cheese, crumbled
- 45 ml heavy cream
Herbs and Seasonings
- 10 g fresh dill, finely chopped
- 10 g fresh mint, finely chopped
- 3 g kosher salt
- 2 g black pepper, freshly cracked
Nutrition (per serving)
Nutrition is estimated per serving. Nutrients without complete source data are omitted.
Full nutrition
- Calories
- 311 kcal
- Protein
- 18 g
- Carbohydrates
- 8 g
- Fat
- 23 g
- Fiber
- 2 g
- Sugar
- 4 g
- Sodium
- 732 mg
- Saturated Fat
- 10 g
- Trans Fat
- 0 g
- Monounsaturated Fat
- 9 g
- Polyunsaturated Fat
- 3 g
- Cholesterol
- 407 mg
- Potassium
- 472 mg
- Calcium
- 222 mg
- Iron
- 2.9 mg
- Magnesium
- 40 mg
- Phosphorus
- 336 mg
- Zinc
- 2.4 mg
- Vitamin A
- 261 mcg
- Vitamin C
- 21 mg
- Vitamin D
- 2.3 mcg
- Vitamin E
- 1.9 mg
- Vitamin K
- 8 mcg
- Vitamin B6
- 0.5 mg
- Vitamin B12
- 1.3 mcg
- Thiamin
- 0.14 mg
- Riboflavin
- 0.80 mg
- Niacin
- 0.8 mg
- Folate
- 88 mcg
- Water
- 207 g
Sources: USDA FoodData Central
Method
Preheat the oven to 200 degrees Celsius or 400 degrees Fahrenheit.
Place the grated courgette in the center of a clean kitchen towel. Twist the towel tightly and squeeze out as much excess water as possible over the sink.
Heat the olive oil in an oven-proof skillet over medium heat. Add the diced onion and saute until translucent.
Add the minced garlic and drained courgette to the skillet. Cook, stirring frequently, until any remaining moisture has evaporated.
While the vegetables cook, crack the eggs into a large mixing bowl. Add the heavy cream, salt, black pepper, fresh dill, fresh mint, and half of the crumbled feta. Whisk until thoroughly combined.
Pour the egg mixture into the skillet over the cooked vegetables. Gently stir once to distribute the ingredients evenly. Let it cook undisturbed on the stove until the edges begin to pull away and the bottom is just set.
Scatter the remaining feta cheese over the top of the frittata. Transfer the skillet to the preheated oven and bake until the center is puffed, golden, and fully set, reaching an internal temperature of 74 degrees Celsius or 165 degrees Fahrenheit.
Remove the skillet from the oven. Let the frittata rest for 5 minutes before slicing into wedges and serving.
Chef's Notes
- Always wring out your courgette. It is roughly 95 percent water, and skipping this step will result in a steaming, watery frittata rather than a fluffy baked one.
- A well-seasoned cast iron skillet is ideal for this recipe, providing even heat distribution and a naturally non-stick surface.
- Feta is quite salty on its own. Be mindful of the additional salt you add to the egg mixture to avoid over-seasoning, especially if you swap in a saltier brand.
- Leftovers make an excellent cold sandwich filling the next day between slices of crusty bread with a smear of mayonnaise or pesto.
Storage
Refrigerator: 3 days — Store in an airtight container once completely cooled.
Freezer: 1 month — Wrap tightly in plastic wrap and foil. Texture may become slightly spongy upon thawing.
Reheating: Microwave for 1 to 2 minutes or reheat in an oven at 150C/300F until warmed through.
Troubleshooting
The frittata is watery or soggy in the center.
Cause: The courgette retained too much moisture before being added to the eggs.
Fix: Return to a hot oven for an additional 5 minutes to help evaporate surface moisture, though internal texture may remain slightly wet.
Prevention: Thoroughly wring out the grated courgette in a clean towel, and ensure all remaining water is cooked out in the pan.
The frittata stuck to the bottom of the pan.
Cause: The pan was not sufficiently preheated, lacked adequate oil, or is not non-stick.
Fix: Run a flexible silicone spatula carefully around the edges and under the bottom while still warm to gently release it.
Prevention: Ensure the oil is shimmering before adding ingredients, and use a well-seasoned cast iron or non-stick oven-proof pan.
Cultural Context
Frittata translates from Italian as fried, originating as a humble method to use up leftover vegetables, meats, and cheeses. The addition of courgette, mint, and feta leans heavily on Greek and broader Mediterranean flavor profiles, transforming a simple peasant technique into a vibrant, nutrient-dense staple.
