Gluten Free Green Frittata

Gluten free, low in kilojoules and low in carbohydrates and full of green goodness.

One egg contains approximately 6 grams of protein and some healthful unsaturated fats. Eggs are also a good source of choline, (which has been linked with preserving memory) and lutein and zeaxanthin, which may protect against vision loss. The average large egg contains roughly two-thirds of the recommended daily limit for cholesterol. However, its not cholesterol in our food but rather saturated fat (found in full fat dairy and fatty meat products) which has a bigger effect on our blood cholesterol, as it triggers the body to produce cholesterol.


Serves 4


Preparation: 15 minutes
Cooking: 35 minutes

Preheat oven to 180 degrees/160 degrees fan forced. Grease and line a 20cm round cake tin.

Place spinach in a bowl and cover with boiling water for 30 seconds. Refresh under cold water. Drain, squeezing out the excess liquid. Chop coarsely.

Heat oil in a non-stick frying pan over medium-high heat. Cook garlic briefly, until aromatic, then add the zucchini and lemon rind and cook for 2 minutes. Cool.

Whisk eggs ricotta and Parmesan in a bowl. Stir in the zucchini mixture, spinach and two thirds of the parsley. Pour into the tin.

Bake 25-30 minutes until set.

Serve topped with capsicum and remaining parsley.

Nutrition Information (per serve)

Energy: 778kJ
Carbohydrates: 4g
Protein: 14.7g
Fat: 11.8g
Fibre: 2.6g
Salt: 232mg


  • 250g baby spinach leaves
  • 2 tsp olive oil
  • 1 garlic clove crushed
  • 250g zucchini, coarsely grated
  • 1 tsp finely grated lemon rind
  • 6 eggs
  • 100g reduced-fat fresh ricotta
  • 2 tbs finely grated Parmesan
  • ¼ cup chopped fresh parsley
  • 100g roasted peeled (or fresh if preferred) chopped red capsicum


Sourced: Adapted from Gluten Free Recipe Book, p18.

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