Keto tuna tomato zucchini frittata
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Prep Time
10 Minutes
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Cook Time
15 Minutes
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Yield
1
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Difficulty Level
Easy, Quick
Ingredients
- 1 small zucchini, grated
- 1 tablespoon olive oil
- ½ cup red capsicum, cut in 1cm squares
- 2 sliced spring onions
- 1 medium clove garlic, finely chopped
- 2 cups washed baby spinach leaves
- 1 x 185g Safcol Responsibly Fished Tuna in oil Italian Style
- 6 large free-range eggs, beaten
- Sea salt and freshly ground black pepper
- ½ cup grated vintage cheddar cheese
- 4 cherry or mini Roma tomatoes, cut in half
Instructions
- Place the grated zucchini in a wire sieve, over a pan or bowl. Sprinkle lightly with salt. Allow to drain for 5-10 minutes to draw off some of the water.
- Preheat an overhead grill to medium high.
- Squeeze any moisture from the zucchini with your clean hand, stir into the beaten eggs, season the mixture.
- In a small frying pan on a medium heat add the olive oil and capsicum, fry gently until the capsicum softens slightly.
- Add the spring onions and garlic, cook for a further 15 seconds until they smell fragrant. Stir in the spinach leaves, until they wilt.
- Turn up the heat up slightly to medium high. Working quickly, pour in the eggs and zucchini mixture into the pan, stirring to ensure the tuna and vegetables are evenly distributed.
- Scatter the frittata with cheese and dot with cherry tomatoes. Cook until the base is just set. Then transfer to the preheated overhead grill until golden and cooked through.
- Cut into 4 and serve warm with salad, for lunch or dinner. Or cold for an easy healthy breakfast or packed lunch. Note: If you’re not on a keto’ diet you can eat this frittata as a sandwich or bun filling.
| Servings: | 4 |
| Ready in: | 25 Minutes |
| Course: | Breakfast, Lunch, Dinner |
| Recipe Type: | Tarts & Frittatas |
| Ingredient: | Tuna |
Keto tuna tomato zucchini frittata
Our keto tuna tomato zucchini frittata is perfect hot or cold for grab-and-go, breakfast, lunch or dinner. If you’re not on a keto diet you can also eat this frittata as a sandwich or bun filling. Tasty, fast, and full of protein and veggies.
Keep your immune system in a level of optimal balance.
Ashleigh Feltham (MNutrDiet)
This is a great lunch option for anyone who is following the keto diet. The hero protein source is the Safcol Tuna in Oil, which helps build and repair all the cells in your body. Tuna is a good source of vitamin D which you need to help your body absorb calcium and to keep your immune system in a level of optimal balance. Tuna also helps to keep your heart, brain and arteries working well because of omega 3 oils. Other important micronutrients are iodine and selenium for a healthy thyroid and a healthy working metabolism. Vitamin B12 and choline are essential for a normal working central nervous system and both of these are nutrients you will receive from the tuna. Choline assists with brain health.
The vegetables in this lunch will add fibre for a healthy gut as well as to keep you feeling fuller for longer.
Another important nutrient is potassium which is needed to keep your blood pressure in a normal range. Zucchini will give your body some vitamin A and C for immune support and manganese needed to create strong bones. Capsicum will add additional vitamin C which also plays a role in making collagen which is needed for strong ligaments and tendons and youthful skin.
Spinach adds even more vitamin A and C but also vitamin K needed for strong bones and to allow your blood to clot normally. Lutein and zeaxanthin are carotenoids in spinach that act as antioxidants. They support your eyes and may help protect you against age-related macular degeneration. Charging up the immune support is the garlic providing the antioxidant allicin. The tomatoes will help reduce your risk of some cancers and keep your heart healthy too thanks to the antioxidant lycopene.
Cheese adds a good dose of calcium which allows your teeth and bones to stay strong and plays a role in normal muscle contraction. Cheese and eggs add additional protein B12, choline, iodine, vitamin D, vitamin A and selenium too! Eggs are also a source of biotin which plays a role in keeping your skin, hair and nails strong and healthy.
When opting for the olive oil try to select the extra virgin olive oil as it provides a healthy fat called monounsaturated fat which, which, like omega 3 fat, helps to keep your cholesterol levels in a range and also adds over 36 different antioxidants. Antioxidants help fight off the free radicals which can damage and cause disease to the cells of your body. These two fats also play another important role in helping your body absorb the fat-soluble vitamins A, D, E and K. This recipe is clearly a winner for those wanting a healthy meal while following a keto style diet.
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