Mel Christensen

Mel Christensen

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Mushroom, Zucchini & Roasted Pepper Frittata - *Gluten-Free, Nut-Free, Low-Carb.


Mushroom, Zucchini & Roasted Pepper Frittata

*Gluten-Free, Nut-Free, Low-Carb.


  • 1 tbsp olive oil
  • 1 large brown onion, finely diced
  • 300g button mushrooms, sliced
  • 3 cloves chopped fresh garlic
  • Freshly ground salt & pepper
  • ½ tsp. Ground nutmeg
  • 6-8 sprigs fresh thyme (leaves only)
  • 10 large free range eggs
  • 50g creamy Greek yogurt
  • 200g crumbled goat’s milk feta (I like Bulgarian)
  • 2 medium zucchini, grated
  • *3 yellow or red capsicums, roasted, peeled and deseeded/cored (*see easy method below)
  • ½ cup grated mozzarella cheese (or tasty or fresh Parmesan – I just use mozzarella because it is naturally much lower in fat than the others.)
  • Extra thyme leaves to garnish



  1. Preheat oven to 220C
  2. Add olive oil into a 30-35cm non-stick pan and sauté the onions over medium heat. Add mushrooms garlic and sauté until mushrooms have browned. Season with salt, pepper and thyme and take off heat.
  3. Spread your cooked mushroom mixture evenly over the base of a deep oven tray.  (I like to use my rectangular 20cm x 25cm silicone cake pan for this as it’s completely non-stick and requires no grease or paper lining.  If you are using a tin I recommend using an olive oil spray to prevent sticking.)
  4. Beat eggs in a bowl. Add the yogurt and season with a little salt pepper and nutmeg.  Add grated zucchini combine well and pour carefully over the mushroom mixture in the pan.
  5. Top with the feta, then place slices of the roasted capsicum evenly on top.
  6. Sprinkle to top of your frittata with grated mozzarella cheese (or your preferred choice of cheese).
  7. Cook in a hot oven (220C) for about 25 – 30 minutes. Take the frittata out of the oven and let it cool.
  8. Serve as an appetiser cut into cubes garnished with a little fresh Thyme or in larger slices for a delicious breakfast, lunch … or even dinner!
  9. Enjoy!!


Serves 6-8

* Roast whole peppers (AKA Capsicums) under grill until skin blisters and blacken. Keep turning until evenly blackened all over.  Using tongs, place hot capsicums in bowl; cover bowl tightly with cling wrap and stand to cool. When cool enough to handle, remove wrap and peel away skins (..they should slide right off!)