The CSIRO Healthy Gut Diet Zucchini frying-pan frittata

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Breakfast & Brunch|Lunch & Light Meals
4 peopleServes
Prep   10 min
Cook   15 min
  • Olive oil, 1 tablespoon(s), garlic infused
  • Zucchini, 2 medium, cut into 2cm dice
  • Celery, 1 stalk(s), thinly sliced
  • Lactose free milk, low fat, ½ cup(s)
  • Eggs, raw, 4 extra large egg(s)
  • Cheddar cheese, vintage, 100 g, crumbled
  • Baby spinach, 1 cup(s)
  • Basil, ½ cup(s)
  • Gluten free bread, mixed grain, 4 slice(s), e.g. chia and sunflower, toasted


Heat the olive oil in a frying pan over medium heat. Add the zucchini and celery and cook, stirring, for 5 minutes or until softened and light golden. 

Meanwhile, whisk together the milk and eggs in a jug and season with freshly ground black pepper. 

Reduce the heat to low and pour the egg mixture into the pan. Stir gently for 20 seconds, then leave to cook, untouched, for 8 minutes or until the edges have set firm and the top and centre are still runny.

Preheat the oven grill to high.

Sprinkle the cheddar over the egg mixture, then place the pan under the grill for 2-3 minutes or until the cheese is melted and golden and the centre is completely set when tested with a knife.

Stand for 5 minutes, then cut into quarters and scatter with the combines spinach and basil. Serve each portion with a piece of toast alongside.

You can add 2 cups (270 g) chopped unpeeled sweet potato to the zucchini mixture in the pan – just cook it for an additional 5 minutes to soften. This will add 1 unit of breads and cereals per serve.

Celery is low-FODMAP in small quantities (up to ½ stick) – more than this is high-FODMAP.

Nutrition facts per serve
Makes 4 serves

Note: If food units vary from the book, be guided by the following food units.

Meat & Protein 0.5
Bread & Cereals1
Healthy Fats & Oils1
Protein17.3 g
Total fat22 g
- Saturated fat8.7 g
Total carbohydrates18.7 g
- Total sugars4.6 g
Fibre3.5 g
Sodium443 mg

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