Zucchini and Feta Protein Frittata
A high-protein, low-carb breakfast packed with fluffy eggs, creamy cottage cheese, and savory feta. Perfect for stabilizing morning blood sugar and preventing mid-day crashes.
Prep
15 min
Cook
35 min
Total
50 min
Makes
3 servings
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
35 min
Total
50 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Blender · Large skillet · Mixing bowl · Knife and cutting board
Time saver
This is a perfect batch-prep breakfast. Let it cool completely, store slices in airtight containers, and microwave for 60 to 90 seconds on busy mornings.
Do these three things first
- 1Preheat your oven to 375°F.
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 6 steps complete
Next: Preheat your oven to 375°F
- 01
Preheat your oven to 375°F
Preheat your oven to 375°F. Lightly coat an 8-inch cast-iron skillet or baking dish with a little olive oil.
Tap card to mark done - 02
Place the grated zucchini in a clean…
Place the grated zucchini in a clean kitchen towel and wring it out forcefully over the sink to remove as much water as possible. This step is essential for a firm, sliceable frittata.
Tap card to mark done - 03
Combine the eggs and cottage cheese
In a blender, combine the eggs and cottage cheese. Blend until completely smooth. This creates a rich, fluffy, quiche-like custard while massively boosting the protein.
Look for: completely smooth
Tap card to mark done - 04
Pour the egg mixture into a large…
Pour the egg mixture into a large bowl. Stir in the squeezed zucchini, crumbled feta cheese, dried dill, garlic powder, salt, and black pepper.
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Pour the mixture into your prepared skillet…
Pour the mixture into your prepared skillet or baking dish.
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Bake for 30 to 35 minutes
Bake for 30 to 35 minutes, or until the center is set and the edges are lightly golden. Let it rest for 5 minutes before slicing.
Look for: the center is set and the edges are lightly golden
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