Frittata with brown rice and zucchini

close-up view of slabs of frittata with brown rice, zucchini and feta cheese on a serving board
Frittata with brown rice, zucchini, and feta cheese

Does the idea of folding and flipping make frittata seem like a difficult dish to cook? Welcome to the club! I was quite intimidated by the traditional stove-top method of cooking frittata until I realized there is a ridiculously easy method of baking a frittata in the oven.

A meal in itself, this frittata with brown rice, zucchini, and feta cheese is a healthier version with whole grain brown rice, vegetables, olives, and of course, eggs. This recipe is so easy and also versatile that you can add any combination of your favorite vegetables like spinach, cabbage, cauliflower or meat (chicken or bacon). Pair it with a pineapple salsa (recipe given below) and you’ve got at least 2 of your daily servings of vegetables/ fruits already in place.

Along with Orange butter Salmon or Pan seared salmon with mango-avocado salsa or Buttermilk chicken drumsticks (oven-baked), this frittata with brown rice, zucchini, and feta cheese would make a delicious wholesome combo for Sunday lunch or dinner. All of which can be done within an hour. There’s nothing as good as cooking a great meal and at the same time spending more time enjoying it with your loved ones, don’t you agree?

So here comes the recipe for the awesome quick and easy frittata with brown rice, zucchini, and feta cheese :

Ingredients: (for 4 lucky people)

  • brown rice – 1 cup
  • eggs – 7
  • onions, medium-sized – 2, thinly sliced
  • green chilli pepper – 1, finely chopped (optional- use only if you like your frittata hot and spicy)
  • zucchini – 1, grated
  • carrot – 1, grated
  • black olives – a handful, thinly sliced
  • parsley – a small bunch for garnish, roughly chopped
  • feta cheese – half cup of cubes
  • lemon juice and zest – 1 tablespoon each
  • olive oil or butter – 1 tablespoon plus additional to smear the pan with.
  • salt and pepper to taste
frittata with brown rice, zucchini, and feta cheese in a baking pan
Quick and easy frittata


Cook the brown rice as per package instructions. Heat the oil in a pan and saute the onions, chili (if using) and grated vegetables for 5 to 10 minutes until cooked. Cool the mixture and add to the cooked rice along with olives, parsley, salt, and pepper. Mix well and place the prepared rice mixture in a buttered or oiled casserole and sprinkle crumbled feta cheese on top.

Preheat the oven at 180°C.

Beat the eggs with salt, pepper, lemon juice, and zest. Pour evenly on top of the rice mixture and bake in the oven for 20 to 25 minutes or until cooked through. (check if the middle is done and nicely browned throughout) Slice and serve.

The frittata tastes delicious as it is,  you can add pineapple salsa as an accompaniment if you wish.

pineapple salsa in a black ceramic bowl
Pineapple salsa

For the pineapple salsa:

Finely dice half a pineapple, a red pepper, and an onion. Mix in salt, pepper and lemon juice to taste, chopped cilantro, and half a chili pepper sliced thinly (again optional if you like it hot). Let it sit for 10 or 15 minutes for the flavors to mingle. Serve with the frittata.

close-up view of frittata with brown rice, zucchini and feta cheese
Quick, easy and healthy frittata


The lemon juice in the frittata and the salsa and also the pineapple are rich in vitamin C which helps in the absorption of calcium in the eggs. If you want more of this goodness, serve with lemonade.

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