This frittata with zucchini, brown rice and feta cheese can transform your humble frittata into a flavorful and wholesome meal.
Does the idea of 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 the 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. And most importantly, it is damn delicious. This recipe is so easy and also versatile that you can add any combination of your favorite vegetables like spinach, cabbage, cauliflower or meat like chicken or bacon. Pair it with a pineapple salsa (recipe given below) and you’ve got at least 2 to 3 of your daily servings of vegetables and fruits already in place.
What makes this frittata healthy?
Health benefits of zucchini
- Zucchini is rich in a variety of vitamins, minerals and beneficial plant compounds that support healthy vision and immune system.
- Zucchini is also rich in antioxidants like carotenoids that promote eye, skin, bone and heart health.
- Zucchini is rich in soluble and insoluble fiber. Soluble fiber feeds the beneficial bacteria living in your gut and insoluble fiber helps reduce constipation risk.
- A great low-carb alternative to pasta and also because of the high fiber content, zucchini helps regulate blood sugar levels.
- The low-calorie density and high content of water and fiber in zucchini is a great combination that aids weight loss.
Health benefits of brown rice
Eating brown rice is a great way to meet your daily whole grain needs.
The following nutrients are found in whole grains, according to the AHA:
- B vitamins, which are involved in many biological functions;
- Folate (folic acid), a B vitamin that helps the body form new cells and can prevent certain birth defects;
- Iron, a mineral that the body uses to carry oxygen in the blood;
- Magnesium, a mineral that is involved in more than 300 biological functions;
- Selenium, a mineral involved the immune system and regulating the thyroid gland.
Health benefits of feta cheese
- Compared to other cheeses, the feta low in calories and fat.
- It also contains a high amount of B vitamins, phosphorus and calcium, which can benefit bone health.
- Additionally, feta contains beneficial bacteria that promote immune and intestinal health, in addition to their anti-inflammatory effects.
- Feta cheese also contains fatty acids which may improve body composition and help prevent diabetes and cancer.
What can I serve with this easy baked frittata?
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 brunch or dinner. All of which can be done within an hour. There’s nothing that feels 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?
The frittata also tastes delicious with a simple pineapple salsa as a side if you wish.
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.
Want to create a festive or holiday mood? Try the frittata with pineapple avocado salsa in a pineapple shell.
Other easy egg recipes you might like: