Lunch

Courgette and Feta Frittata

Name: Courgette and Feta Frittata
Prep time: 20 min
Total time: 20 min
Yield: 2 servings
Ingredients: 6 large, about 330 g Egg; 300 g Courgette; 80 g Feta; 40 g Spring onion; 8 g Olive oil; A handful, chopped Fresh mint; Plenty Black pepper

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.

Recipe in pictures

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Courgette and Feta Frittata, plated and ready to serve. — The finished recipe. Courgette and Feta Frittata

Ingredients 1 to 6 for courgette and feta frittata arranged separately on a dark worktop. — Ingredients 1 to 6. 6 large, about 330 g Egg. 300 g Courgette. 80 g Feta. 40 g Spring onion. 8 g Olive oil. A handful, chopped Fresh mint

Ingredients 7 to 7 for courgette and feta frittata arranged separately on a dark worktop. — Ingredients 7 to 7. Plenty Black pepper

Courgette and Feta Frittata, preparation step 1: Grate the courgette coarsely, salt it, leave for ten minutes and squeeze out as much water as you can in a clean tea towel. — Step 1. Grate the courgette coarsely, salt it, leave for ten minutes and squeeze out as much water as you can in a clean tea towel.

Courgette and Feta Frittata, preparation step 2: Fry the courgette and spring onion in the oil in a 20 cm ovenproof pan for four minutes until any remaining water has gone. — Step 2. Fry the courgette and spring onion in the oil in a 20 cm ovenproof pan for four minutes until any remaining water has gone.

Courgette and Feta Frittata, preparation step 3: 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. — Step 3. 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.

The finished courgette and feta frittata. — Step 4. Finish under a hot grill for three minutes until the top is set and spotted brown. Rest for five minutes before cutting.

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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.

Other lunch recipes that share ingredients with this one, or every lunch between 300 and 450 calories a serving.

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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.