Zucchini & Goats Cheese Mini Frittatas
These Zucchini and Goat’s Cheese Mini Frittatas are packed with protein, calcium, and gut-loving fibre — and made with your busy lifestyle in mind.
With eggs for protein, goat’s cheese for a gentle boost of calcium, and zucchini for fibre to keep your gut (and hormones) happy, these frittatas tick all the boxes for feeling good — and tasting great.
Perfect for meal prep so you can grab a high-protein breakfast or snack on the go!
Serves 12
Prep time 20 minutes. Cook time 30 minutes.
Ingredients
Extra virgin olive oil spray
1 medium red onion, thinly sliced
2 medium zucchinis, sliced, grated, squeezed of excess moisture
1 Tablespoons (20ml) extra virgin olive oil (EVOO)
3 eggs, lightly whisked
¼ cup reduced-fat milk
1 Tablespoon fresh parsley, chopped
12 small cherry tomatoes, halved
40g soft goats’ cheese, crumbled
Method
- Preheat oven to 160°C. Grease a 12-hole non-stick muffin tin with olive oil spray.
- Heat EVOO in a non-stick frying pan over medium-high heat. Cook onion for 10 minutes or until caramelised. Add zucchini, stir and remove from heat.
- Whisk eggs, milk and parsley in a jug.
- Divide zucchini and onion mixture amongst the prepared muffin tin holes. Evenly divide egg mixture between holes. Top each with a cherry tomato and some crumbled goats’ cheese.
- Bake for 20-25 minutes or until set. Set aside in pan for 5 minutes to cool before turning out onto a wire rack to cool completely.
THE GUT FRIENDLY FIBRE GUIDE
An evidence-based guide for women to eat more fibre without making their gut feel worse
If eating more fibre has ever left you feeling worse, fibre probably wasn’t the problem. More likely, your gut just needed you to go slower.
This guide is based on the approach I use with women who want to eat more fibre without making their gut feel worse. We start with where you are now, then build from there slowly enough that your gut can keep up.
It’s food-first, weight-neutral and evidence-based, created by me and my team of Accredited Practising Dietitians.
