This frittata with zucchini, brown rice and feta cheese can transform your humble frittata into a flavorful and wholesome meal. Serve the healthy zucchini frittata for a power-packed breakfast or brunch.
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 citrus-marinated salmon, 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?
Other easy egg recipes you might like:
omelet with turmeric and vegetables
Egg fry masala with boiled eggs.
Frittata with brown rice and zucchini
Ingredients
- 1 cup brown rice uncooked
- 7 eggs
- 2 white onions thinly sliced
- 1 green chili seeds removed and finely chopped (optional- use only if you like your frittata hot and spicy)
- 1 zucchini grated
- 1 carrot grated
- a handful black olives thinly sliced
- 1/2 cup parsley chopped, loosely packed
- 1/2 cup feta cheese crumbled
- 1 tablespoon lemon juice
- 1 tablespoon lemon zest
- 1 tablespoon butter plus additional to grease the casserole
- salt and pepper to taste
STEP BY STEP IMAGES
Scroll back to find detailed recipe photos!
Instructions
- Cook the brown rice as per package instructions.
- Squeeze out water from the grated zucchini.
- Heat the butter in a pan and saute the onions, chili (if using) and grated vegetables for 5 to 10 minutes until cooked. Cool the mixture.
- Add the sauteed vegetables to the cooked rice along with olives, parsley, salt, and pepper. Mix well and place the prepared rice mixture in a casserole or baking dish greased with butter 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 minutes or until cooked through. The middle should still be a bit jiggly since the frittata continues to cook even after being taken out of the oven. Slice and serve.
Notes
- The lemon juice in the frittata is rich in vitamin C which helps in the absorption of calcium in the eggs.
- If you want more of this goodness, serve with lemonade.
- Keep a close watch if it exceeds 20 minutes of cooking time in the oven. The middle should be ALMOST cooked when it is taken out of the oven.
Sources:
https://www.healthline.com/nutrition/zucchini-benefits
https://www.livescience.com/50461-brown-rice-health-benefits-nutrition-facts.html
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That looks scrumptious!
Thank you! ?
Wow, wonderful recipe! Frittata looks super delicious & nutritious.
Thank you! ?