“Baked frittatas with zucchini come out of the oven puffy and golden, which makes them more impressive than they deserve to be. The zucchini melts into the eggs and the cheese gratinates on top — it's one of those dishes that rewards very little effort.”
30 min
2
batch-cooking · gluten-free · vegetarian
Hormonal balance · Gut health · Bone strength
Ingredients
- 300 gZucchini
- 4Egg
- 2 cucchiaioSour cream 10%
- 40/50 gGrated cheese
- a piacereFresh herbs
- a piacereSalt
Method
- 1
Slice the zucchini into thin rounds, about 3 mm thick.
- 2
In a large bowl, whisk together the 4 eggs, sour cream, salt, and fresh herbs until well combined.
- 3
Add the zucchini slices to the egg mixture and gently stir until evenly coated.
- 4
Lightly oil a 23 cm round baking dish or oven-safe skillet, then pour in the zucchini and egg mixture, spreading it evenly.
- 5
Sprinkle the grated cheese evenly over the top.
- 6
Bake in a preheated 180°C oven for 20-25 minutes, until the frittata is set and the top is golden.
Why this works — Mila's notes
EGGS AND CHOLINE
Eggs contain choline, essential for brain, mood, and hormonal metabolism. Four eggs provide ~240 mg. In women over 30, it improves cognitive function and reduces inflammation.
ZUCCHINI AND FIBER
Zucchini is rich in insoluble fiber that feeds beneficial gut bacteria and promotes regular digestion. Paired with eggs, it ensures stable energy release.
CHEESE AND CALCIUM
Dairy cheese provides calcium and vitamin K2 for strong bones. Its fat-soluble vitamins enhance vitamin D absorption, benefiting eyes and skin.
