The Vegan Zucchini Frittata with Tomato & Cottage Cheese is a comforting meal. It is perfect to serve at lunch, dinner, or breakfast. This dish contains six grams of fiber and 180 calories per serving. Takes 50 minutes to prepare this recipe. We made this dish with zucchini, tomato, vegan cottage cheese, chickpea flour, vegan milk, nutritional yeast, olive oil, onion, garlic, Italian seasoning, parsley, basil, and spices. Pair this dish with simple arugula salad, fresh fruit salad, roasted asparagus, sourdough bread, vegan pesto, avocado salsa, or garlic herb flatbread. Include this Vegan Zucchini Frittata with Tomato & Cottage Cheese in the container and store for four days.
STATS:
- Total time: 50 minutes
- Course: Main
- Serving: 6
- Calories: 180 kcal
- Preparation time: 15 minutes
- Cuisine: Italian
- Diet: Vegan
- Serving size: 1 slice
- Cooking time: 35 minutes
EQUIPMENT:
- Large mixing bowl
- Whisk
- Cutting board
- Knife
- Large skillet
- Measuring spoons
- 9-inch oven-safe skillet
- Spatula
- Oven
- Measuring cups
- Cooling rack
INGREDIENTS:
- Two medium grated zucchini
- 1 medium diced tomato
- Half tsp salt
- 1 cup vegan cottage cheese
- Half a small diced onion
- 1 cup chickpea flour
- Half cup unsweetened vegan milk
- 2 tbsp nutritional yeast
- Quarter tsp black pepper
- 2 minced garlic cloves
- 1 tsp dried Italian seasoning
- Half tsp smoked paprika
- 2 tbsp chopped parsley
- 1 tbsp olive oil
- One tbsp chopped basil
INGREDIENT NOTES:
ZUCCHINI:
- It has a mild taste that becomes tender when we bake it. Zucchini gives moisture and makes the dish light. You may use grated yellow squash as per your preference.
VEGAN COTTAGE CHEESE:
- This cheese gives a creamy and chunky texture to the frittata. It makes the center soft and satisfying when we bake it. You may use vegan ricotta as another idea.
CHICKPEA FLOUR:
- It sets the frittata while baking and gives a mild nutty taste. You may use bean flour as a substitute.
NUTRITIONAL YEAST:
- This yeast gives a mild cheesy and savory taste to the dish. It works well with vegan cottage cheese as an alternative.
INSTRUCTIONS:
- First, grate the zucchini and put it on a kitchen towel to remove extra water.
- Lightly grease the pan and warm the oven to 375°F.
- Then warm the olive oil in the skillet over medium flame and cook the onion for 3 minutes.
- Cook the garlic for 30 seconds and the grated zucchini for 5 minutes, then turn off the flame to cool the vegetables.
- Whisk nutritional yeast, chickpea flour, salt, vegan milk, Italian seasoning, smoked paprika, and black pepper in the large bowl.
- Let the batter sit for 5 minutes, then add vegan cottage cheese, cooked zucchini mixture, and diced tomato to it.
- Include parsley and basil, then gently fold all the ingredients together.
- Spread the mixture evenly into the skillet and bake for 35 minutes.
- Take out the frittata from the oven and cool for 15 minutes.
- Lastly, cut the dish into 6 slices and serve them.
SERVING SUGGESTIONS:
SALADS:
- Mediterranean Cucumber Salad
- Greek-Style Tomato Salad
- Simple Arugula Salad
- Lemon Herb Green Salad
BREAKFAST SIDES:
- Avocado Toast
- Crispy Breakfast Potatoes
- Sautéed Mushrooms
- Fresh Fruit Salad
VEGETABLE SIDES:
- Roasted Asparagus
- Garlic Green Beans
- Roasted Bell Peppers
- Balsamic Brussels Sprouts
BREAD & GRAINS:
- Whole-Grain Toast
- Sourdough Bread
- Garlic Herb Flatbread
- Quinoa Salad
SAUCES & TOPPINGS:
- Vegan Pesto
- Tomato Basil Sauce
- Vegan Garlic Yogurt
- Avocado Salsa
TIPS:
- Remove extra liquid from the zucchini to avoid a soggy frittata.
- Avoid mixing the ingredients too much so the cottage cheese keeps its texture.
- Use unsweetened vegan milk and vegan cottage cheese for the best savory taste in the recipe.
- Cool the frittata for ten minutes, then serve for cleaner slices.
STORAGE INFORMATION:
FRIDGE:
- Include the cooled frittata in the container and store for four days.
FREEZER:
- Freeze the dish in the box for two months for better results.
FAQs:
How can I make this recipe oil-free?
- You may cook the onion, garlic, and zucchini in the water or vegetable broth and exclude olive oil to make the dish oil-free.
Can I make this meal earlier?
- Yes, you may bake the dish early and refrigerate till needed to serve.
What makes the frittata watery?
- Extra moisture from the zucchini makes the dish watery; squeeze the zucchini properly to avoid a watery frittata.
Can I include extra vegetables in this dish?
- Yes, you may add spinach, mushrooms, or broccoli as per your choice.
What is a good replacement for vegan cottage cheese?
- You may use blended silken tofu, vegan ricotta, or mashed firm tofu as a substitute.
NUTRITIONAL INFORMATION:
Calories: 180 kcal
Net carbs: 16 g
Iron: 0.003 g
Total carbs: 22 g
Vitamin A: 1,950 IU
Fiber: 6 g
Calcium: 0.075 g
Protein: 10 g
Sodium: 0.430 g
Potassium: 0.410 g
