Zucchini Frittata

Zucchini Frittata

Title: The high-protein breakfast that makes mornings easier

Let’s be real: mornings with a family can feel like a full-body workout before 9am.

This is where the zucchini frittata comes in. It’s quick to prep, bakes in the background, and gives you a solid hit of protein to power through the day. Plus, it’s tasty enough for the kids and fancy enough for brunch guests.

Why it works:

• You only need a few ingredients.

• It keeps well in the fridge.

• You can eat it hot or cold.

If you’re trying to eat better without cooking two meals (one for you, one for them), this is your new best friend.

If you always wake up hungry but don’t want another sweet breakfast, this one’s for you.

This Zucchini Frittata is protein-packed, low carb, and seriously satisfying. It’s a great way to get veggies in before 9am without even trying. And it only takes 45 minutes from start to finish.

Here’s why it works:

• 6 eggs + cheddar = complete protein to keep you full

• Zucchini = fiber, volume, and easy on the gut

• One dish = less cleanup, more breakfast wins

You’ll grate and sauté the zucchini, mix it with eggs, milk, and cheese, then bake it in the oven until golden and set. Done.

Zucchini Frittata
Serves 3 • 45 minutes

Ingredients:

• 2 zucchinis, grated

• 1 shallot, diced

• 6 eggs

• 100ml whole milk

• 80g grated cheddar cheese

• Salt and pepper, to taste

• Olive oil, for cooking

Instructions:

1. Sprinkle grated zucchini with salt and let it drain in a sieve.

2. Heat 1/2 tbsp olive oil and cook the shallot for 3 minutes.

3. Squeeze moisture from zucchini, add to pan, and cook for 6 minutes.

4. In a bowl, whisk eggs and milk. Season and stir in cheese and cooked zucchini.

5. Brush a baking dish with oil, pour in mixture, and bake at 340°F (170°C) for 25-30 minutes.

That’s it. Slice it up, serve it warm, and enjoy a savory breakfast that actually holds you.

Fuel your body right. Feel the difference in your energy levels.

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Feel full after breakfast—then hungry an hour later?

That might be a protein problem.

Your first meal sets the tone for your whole day. And if it’s low on protein? You’re way more likely to hit that mid-morning crash, snack early, and feel hungrier at night.

Here’s what a high-protein breakfast does:

• Slows digestion so you stay full longer

• Helps control hunger hormones

• Keeps your energy steady (no crashes)

It doesn’t need to be complicated. Eggs, Greek yogurt, cottage cheese, leftovers from dinner—they all count.

The sweet spot? 20–30g of protein at breakfast. That could look like:

• 2 eggs + 1/2 cup cottage cheese + fruit

• A frittata with eggs + cheese + veggies

• Greek yogurt with chia seeds and berries

If you’re constantly hungry between meals, look at your morning plate first. A small change here can make a big difference everywhere else.

Zucchini might be the most underrated veggie in your kitchen.

Here’s why it matters:

• It’s high-volume, low-calorie, and easy on your gut

• It adds fiber to meals without making them heavy

• It cooks fast, blends in, and plays nice with almost everything

Basically, it’s a sneaky way to bulk up your meals without changing the flavor.

And if you’re trying to eat more without actually eating more? Zucchini is gold.

Try it:

• Grated into eggs or oats

• Sautéed with garlic and olive oil

• Roasted or grilled for meal prep

Hot tip: salt it first to pull out moisture. Then cook it down for flavor that sticks.

More fiber, more fullness, zero effort.

Create meals that sustain you. Skip the afternoon energy crash.

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MYTH (EGGS & CHOLESTEROL)

"Aren't eggs bad for your cholesterol?"

Short answer: Nope.

For most people, the cholesterol in eggs doesn’t significantly raise blood cholesterol. Your liver already makes most of your body’s cholesterol—and it adjusts based on how much you eat.

Eggs also come with benefits:

• High-quality protein

• Choline for brain function

• B12 and other nutrients that support energy

Unless you have a specific medical condition and your doctor says otherwise, eggs can absolutely be part of a healthy diet.

The real issue? Ultra-processed food and lack of fiber. Not the egg yolk.

So no, you don’t need to ditch eggs. Especially if they help you hit your protein goals and stay full.

Build a plate that holds you. The energy boost is worth it.Want more recipes like this in your inbox weekly?
Subscribe here and get simple, high-protein meals that actually fit your life.

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COACH TIP (PROTEIN WITHOUT POWDER)

Trying to get more protein without using protein powder?

You’re not alone. Powders can be helpful, but they don’t have to be the go-to. You can easily build a high-protein breakfast using regular food.

Here’s how to do it:

• Eggs (6g each)

• Cheese (about 7g per 1/4 cup)

• Greek yogurt (15-20g per cup)

• Cottage cheese (13g per 1/2 cup)

• Tofu or tempeh

• Leftovers from dinner (yes, really)

Mix and match until you hit 20–30g. That might look like:

• 2 eggs + 1/4 cup cheese + veg

• Greek yogurt bowl with chia seeds and fruit

• Cottage cheese toast + a boiled egg

You don’t need fancy supplements. Just a little strategy.

Build a plate that holds you. The energy boost is worth it.Want more recipes like this in your inbox weekly?
Subscribe here and get simple, high-protein meals that actually fit your life.

Or go a step further with Lean, Strong & Healthy Coaching — for parents who want fat loss, lean muscle or live a healthy life to feel doable.
Get Coaching or message me "LEAN" to chat.