Frittata: A Fresh Take on a Classic Italian Dish
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Frittata is a well-loved Italian classic, often described as a crustless quiche. It starts with eggs, seasoned and lightly whisked, then gently folded together with a medley of seasonal vegetables, meats, herbs, and cheese before baking. One of my favourite combinations includes grated courgettes, red peppers, chilli peppers, fresh mint, and feta cheese, all mixed into the seasoned eggs along with feta and a touch of polenta for added texture.
The beauty of frittata lies in its versatility. While I rarely stray from including courgette, you can easily substitute your preferred herbs for mint, try a different cheese, or swap in spring onions for peppers. The options truly are endless, allowing you to tailor the dish to your tastes and whatever you have to hand.
Why Frittata Works?
- Simple to make
- Nutritional, healthy, and balanced
- Packed with protein, yet low in carbohydrates and fat
- Adaptable for any season
- Quick to assemble
- Inexpensive ingredients
It’s a wonder, then, that I only discovered how delightful this dish is earlier this summer. The timing coincided with my decision to lose some weight, when I was mostly relying on recipes from ‘My Sisters’ Cookbook – Food and Menopause’. But as I read and researched more about food, frittata quickly became a weekly staple, especially with the arrival of seasonal produce.
Frittata: A New Family Favourite
Frittata has since earned its spot as one of my favourite food discoveries. It’s delicious served warm, and surprisingly good cold the following day. A slice or two with a side of chopped radishes, cucumber, and tomatoes makes a fantastic packed lunch—truly one of my top choices.
Adaptations for the Family Table
My eldest is particular when it comes to eggs; he won’t eat anything that tastes “too eggy”. Since my husband and I prefer to cook one dish for the whole family, I had to make some adjustments. When my eldest son is home, I add Greek yoghurt and polenta to the frittata. These ingredients give it a more substantial, pie-like feel and make it a more comforting, satisfying meal for everyone.
Frittata has proven to be a reliable, healthy, and adaptable choice for busy family life—and I can’t imagine our weekly menu without it now.
Nutritional Benefits
Polenta is a valuable addition to this dish, offering a good source of fibre, protein, and carotenoids, particularly vitamin A. Greek yoghurt contributes beneficial probiotics and a healthy dose of calcium, supporting both digestive health and strong bones. The combination of eggs and feta cheese not only enriches the flavour but also provides additional calcium and high-quality protein—both essential nutrients for maintaining muscle mass and bone strength.
As a woman in menopause, I pay special attention to my dietary choices, selecting ingredients that are both nourishing and supportive of my health needs. Fortunately, these choices are equally beneficial for my family, ensuring everyone enjoys a balanced, wholesome meal.
How to Make a Delicious Frittata with Courgettes and Feta Cheese
How to Make a Delicious Frittata with Courgettes and Feta Cheese
Grated courgettes mixed with red pepper, chilies, fresh mint, and feta cheese are gently combined with seasoned eggs and polenta.
Ingredients:
- 3 medium courgettes, grated
- 1 tsp salt
- 1 Romano pepper, finely chopped
- 1 red chilli, finely chopped (optional)
- Big handful of fresh mint, chopped
- 6 large eggs
- 2 tbsp, 75g, Greek yoghurt,
- 4 tbsp, 50g, polenta
- 150g good quality feta cheese, grumbled
- 1 tsp salt
- Baking dish, 20 x 30cm, 5cm deep
instructions:
- Wash the courgettes, trim the ends, and remove any imperfections. Grate the courgettes using a coarse grater.
- Sprinkle the grated courgettes with salt and leave them to drain in a colander set over a bowl.
- Finely chop the peppers, chillies (if using), and mint leaves.
- Turn the oven on to 180°C (fan).
- In a large mixing bowl, lightly whisk the eggs with a pinch of salt.
- Whisk in the Greek yoghurt and polenta until well combined.
- Squeeze as much excess liquid as possible from the courgettes.
- Gently fold the courgettes, chopped pepper, mint, and chillies (if using) into the egg mixture.
- Pour the mixture into a lined baking tray or ovenproof dish.
- Bake for 35–40 minutes, until golden and set.
Here are the serving suggestions as depicted in the photos.
Jelena Pop-Kostić 
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