Quinoa, Zucchini & Sun-Dried Tomato Frittata

June 14, 2012

Quinoa, Zucchini & Sun-Dried Tomato Frittata
I went ahead and make you a perfect post-workout dinner for tonight.
Except I ate it. All. It was too good to resist.
So eventually if you could make your own post-workout dinner...I think that it would definitely be best.
I’ll tell you what to use, how to cook it and the reasons why you should do it. But I won’t go as far as cooking it. Because I will eat it and it would be same story all over again.
First off, we’re talking frittatas here. They fill your belly. If done the right way and with the right ingredients they’re nutritious and good for you.
Breakfast, lunch, dinner, it’s always the right time for a good frittata.
After a rad workout that’s when they are the best choice, as they provide all the nutrients necessary for a speedy recovery.
THIS FRITTATA is everything and all the above, in just one simple recipe.

Quinoa, Zucchini & Sun-Dried Tomato Frittata
Quinoa. Isn’t it THE PERFECT post-workout food? With zucchini. Very thinly sliced...AWESOME! Then some garlic, sun-dried tomatoes and fresh basil chopped. ARE YOU JOKING? Plus egg whites (or eggs). PURE BLISS.
This dish has all the qualities an athlete holds dear: proteins (quinoa and eggs: hello?), complex carbs, vitamins and all kinds of nutrients.
All in all THE PERFECT POST-WORKOUT FOOD. And if you think I’m overusing ALL CAPS, wait until you’ll cook this. I’m positive you’ll become an ALL CAPS kind of person too.

Quinoa, Zucchini & Sun-Dried Tomato Frittata
Quinoa, Zucchini and Sun-Dried Tomato Frittata                                        Print this recipe!


Serves 4

1 cup / 6.5 oz / 185 gr cooked quinoa (you’ll need around ½ cup uncooked quinoa)
10 egg whites (or 5 whole free-range eggs)
2 large zucchini (or 4 medium), very thinly sliced
1 clove garlic, chopped
¼ cup sun-dried tomatoes, chopped
handful fresh basil, chopped
3 tablespoons olive oil
½ teaspoon salt
3 tablespoons Parmesan cheese, grated


Heat a large skillet (or saute pan) over medium to high heat and drizzle with 2 tablespoons of olive oil. Add garlic and saute’ for 1 minute. Add the sun-dried tomatoes and saute’ for another minute. Add the zucchini, salt, pepper to taste and cook for 5 minutes. Turn the off heat and add the fresh basil.
In a medium bowl mix the eggs (or egg whites), the quinoa, the zucchini mixture and Parmesan cheese.
Deglaze the pan you used for the zucchini with 1/4 cup of water, scraping any brown bits from the bottom with a wooden spoon.
Drizzle the pan with the remaining tablespoon of olive oil. Now you have two options:
1) cook the frittata over medium heat for about 20 minutes. Turning the frittata upside-down halfway through with the aid of a lid.
2) Heat the oven to 400°F (200°C). Cover the skillet with foil and bake for 20 to 25 minutes. You want the eggs to cook but not to bake all the moist out of your frittata.
You can serve it warm, at room temperature or cold.

Nutrition facts

This frittata yields 500 calories, 18 grams of fat, 36,5 grams of carbs and almost 60 grams of protein.
Meaning that one serving has 120 calories, with 4.5 grams of fat, 9.1 grams of carbs, and 15 grams of protein.
However, if you’re using whole eggs instead of egg whites the whole thing has around 700 calories, with 36.5 grams of carbs, 49 grams of protein and 43 grams of fats.


  1. I am going to go make this right now!! It looks delicious!

  2. I made this tonight and we loved it! So much flavor! Thank you!

  3. What can we use instead of eggs? I do not eat eggs

    1. You can use cashews,chia seed ,garbanzo beans,or flax seeds for binding ;)

    2. You can use cashews,chia seed ,garbanzo beans,or flax seeds for binding ;)

    3. You can use cashews,chia seed ,garbanzo beans,or flax seeds for binding ;)

  4. Just made this, it was delicious! And so easy.

  5. This is great for someone who is trying to keep their carbs down and their protein up, but yet it satisfies like you are eating some good, down-home cornbread. This is one of the best recipes I have ever tried (that is good for you).

  6. May you post a visual on how the thinly sliced zucchini should look?

  7. Just made this for Sunday brunch and it was SO GOOD. My eggs looked a little underdone at 20 minutes, so I took the foil off for the last five and it turned out beautifully. Thank you for posting!