Zucchini and Goats’ Cheese Mini Frittatas

These Zucchini and Goats’ Cheese Mini Frittatas are a healthy, protein-rich recipe that can be enjoyed for breakfast, lunch or as a convenient snack. Made with eggs, zucchini, red onion, reduced-fat milk, goats’ cheese and walnuts, they are light, nutritious and easy to prepare. At Brisbane Obesity Clinic, we encourage simple, nutrient-dense meals that support healthy eating, weight management and long-term lifestyle habits. These mini frittatas are ideal for portion control, meal prep and balanced eating after weight loss surgery, once approved by your healthcare team.

Why These Mini Frittatas Are a Healthy Choice

This zucchini and goats’ cheese mini frittatas recipe may be a suitable option because it:

• Provides protein from eggs, egg whites and goats’ cheese
• Includes fibre, vitamins and minerals from zucchini, onions and chives
• Uses reduced-fat milk for a lighter option
• Offers built-in portion control with individual serves
• Can be prepared ahead for meal prep
• Can be enjoyed hot or cold

Important: Every patient’s dietary requirements are different. If you have recently had gastric sleeve, gastric bypass or another bariatric procedure, follow the advice of your surgeon and accredited practising dietitian before introducing new foods.

Ingredients

Makes: 12 mini frittatas

• 2 teaspoons olive oil
• 2 medium red onions, thinly sliced
• 2 medium zucchinis, coarsely grated, excess moisture squeezed out
• ¼ cup finely chopped chives
• 2 egg whites
• 4 eggs
• ½ cup reduced-fat milk
• 50 g soft goats’ cheese, crumbled
• ¼ cup walnuts, chopped

Method

Step 1: Prepare the Muffin Pan

Preheat oven to 180°C. Grease a 12-hole, ⅓-cup capacity non-stick muffin pan and line the bases with baking paper.

Step 2: Cook the Onions

Heat olive oil in a large non-stick frying pan over medium-high heat. Cook the red onions, stirring regularly, for about 15 minutes or until golden and lightly caramelised.

Step 3: Add Zucchini and Chives

Stir in the grated zucchini and half of the chopped chives. Remove from heat.

Step 4: Prepare the Egg Mixture

Whisk the eggs, egg whites and reduced-fat milk in a large jug until well combined.

Step 5: Fill the Muffin Pan

Divide the zucchini mixture evenly among the prepared muffin holes. Pour the egg mixture over the top.

Step 6: Add Toppings and Bake

Scatter the chopped walnuts and crumbled goats’ cheese over each frittata. Bake for approximately 20 minutes or until just set.

Step 7: Cool and Serve

Cool in the pan for 5 minutes, then turn out onto a wire rack. Serve sprinkled with the remaining chives.

Meal Prep Tip

These mini frittatas can be stored in an airtight container in the fridge and enjoyed as a quick breakfast, lunchbox option or healthy snack. They are also easy to portion, making them a convenient choice for planned meals.

Nutrition Highlights

This recipe provides:

• Protein from eggs, egg whites and goats’ cheese
• Healthy fats from walnuts and olive oil
• Fibre and nutrients from zucchini, onions and chives
• A portion-controlled option for balanced eating
• A convenient meal-prep recipe for busy lifestyles

Approximate Nutrition Information Per Mini Frittata

Approximate values only. Nutrition may vary depending on ingredient brands and portion size.

Nutrient	Approximate Amount
Calories	90–120 kcal
Protein	5–7 g
Carbohydrates	3–5 g
Fat	6–8 g
Fibre	1–2 g

Frequently Asked Questions

Are mini frittatas suitable after gastric sleeve surgery?

Mini frittatas may be suitable once you have progressed to appropriate textured foods and your healthcare team has confirmed they are suitable for your stage of recovery.

Can I eat these frittatas cold?

Yes. These mini frittatas can be enjoyed warm or cold, making them useful for meal prep, snacks and lunchboxes.

Can I use another cheese instead of goats’ cheese?

Yes. You can use a small amount of feta, ricotta or reduced-fat cheese depending on your taste and dietary needs.

How should I store mini frittatas?

Store cooled mini frittatas in an airtight container in the fridge and eat within a few days. Reheat thoroughly if serving warm.

Healthy Eating and Weight Management Support in Brisbane

At Brisbane Obesity Clinic, our team provides personalised, evidence-based support for patients considering or recovering from weight loss surgery. Nutrition, lifestyle and long-term follow-up are important parts of achieving sustainable results. If you are considering gastric sleeve, gastric bypass, mini bypass or other weight loss surgery options, our team can help you understand the next steps.

Book a Bulk Billed Initial Consultation

Speak with Brisbane Obesity Clinic about your weight loss surgery options and ongoing support. Phone: (07) 3871 2277 Email: reception@brisbaneobesityclinic.com.au Location: Evan Thomson Building, Level 13/24 Chasely Street, Auchenflower QLD 4066 Bulk billed initial consultations may be available for eligible Medicare patients with a valid GP referral.