Lunch
Courgette and Feta Frittata
Grated courgette squeezed dry and set in eggs with feta, mint and spring onion. Two portions, eaten hot or cold, 30 g of protein each and no gluten.
- Calories
- 412kcal
- Protein
- 30g
- Fat
- 29g
- Carbs
- 6g
Per serving, makes 2. 20 minutes of work. Published 8 September 2026.
Allergens
- Milk
- Eggs
Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.
Ingredients
- Egg6 large, about 330 g
- Courgette300 g
- Feta80 g
- Spring onion40 g
- Olive oil8 g
- Fresh mintA handful, chopped
- Black pepperPlenty
Method
Grate the courgette coarsely, salt it, leave for ten minutes and squeeze out as much water as you can in a clean tea towel.
Fry the courgette and spring onion in the oil in a 20 cm ovenproof pan for four minutes until any remaining water has gone.
Beat the eggs with the mint and pepper, pour over, crumble the feta on top and cook over a low heat for eight minutes until the edges have set.
Finish under a hot grill for three minutes until the top is set and spotted brown. Rest for five minutes before cutting.
Worth knowing
- The squeeze is everything. Three hundred grams of courgette holds about 100 ml of water, and if it stays in, the frittata is wet.
- The quantities make two portions and the figures are per portion. It is as good cold the next day as it is hot.
More like this
Other lunch recipes that share ingredients with this one, or every lunch between 300 and 450 calories a serving.
- Courgette and Feta Fritters with Yogurt471 kcal · 31P
- Courgette Ribbon Salad with Broad Beans and Feta309 kcal · 19P
- Prawn and Courgette Ribbon Salad with Feta and Mint419 kcal · 42P
- Baked Eggs with Spinach and Feta478 kcal · 29P
- Courgette, Pea and Feta Frittata323 kcal · 24P
- Turkish Bulgur Salad with Feta and Walnuts512 kcal · 17P
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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.