Zucchini Slice (High-Protein, Extra Veggies)

This is my healthy zucchini slice with a twist, which comes in the form of extra green vegetables like spinach and broccoli and high-protein cottage cheese and peas, making this a satiating and nutritious frittata-like dish that you can enjoy for breakfast, lunch, dinner or as a quick snack.

Zucchini Slice With A Twist
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Jump to: ℹ️ Overview | 🛒 Ingredients | 📹 Watch The Video | 📷 How To Make | 📝 Full Recipe | 🥗 Serving Suggestions | 🫙Storing Tips | 👩‍🍳 Similar Recipes


If you’re not familiar with a zucchini slice, it’s an iconic Australian recipe akin to crustless quiche or frittata. It’s made with shredded zucchini, eggs, flour, some kind of fat like oil or butter and cheese. There are many variations including zucchini slice with bacon or vegetables, keto, gluten-free and so on. It’s a quintessential lunchbox item enjoyed both by kids and grownups alike.

My recipe is for a high-protein zucchini slice (9 grams per individual square slice), which I achieve by adding cottage cheese and peas (eggs and cheese provide a hefty dose as well). Then there are the green veggies like broccoli, spinach and the zucchini itself, giving this slice plenty of fibre. Protein and fibre together give you a powerful combo of creating a satiating, healthy zucchini slice!

👉 For more zucchini recipes, check out this lemon garlic shrimp zucchini pasta, baked turkey zucchini meatballs, or my healthy chocolate zucchini cake

zucchini slice healthy recipe with broccoli spinach peas and cottage cheese
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What You’ll Need

Here is what you will need for this zucchini slice. Find the full measurements in the recipe card below.

  • Zucchini – one medium to large green zucchini is ideal.
  • Other vegetables – broccoli, diced and raw, no need to cook it as it will be just right after baking in the zucchini slice; baby spinach, also raw, as it will cook during baking; frozen baby peas – for extra protein and fibre, no need to defrost. This is what I love about this recipe, there is no need to pre-cook all the veggies. Plus, a bit of onion and garlic for flavour; I pre-cook the onion as it becomes extra sweet.
  • Eggs – large, free-range eggs; this is what binds the slice and gives it body.
  • Dairy – low-fat cottage cheese (or high-protein cottage cheese) and Cheddar cheese (or Tasty cheese in Australia); feel free to use other types of cheese in this dish.
  • Flour – you can use self-raising flour or plain flour and a teaspoon of baking powder to help the slice rise; gluten-free flour with baking powder can be used instead.
  • Other bits: mustard, salt, pepper, and olive oil.
Zucchini slice ingredients
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Watch The Video

How To Make Zucchini Slice

Jump to the full recipe card below for more detailed instructions, ingredients list and nutrition info.

  • Preheat oven to 180 C (355 F). Grease and line a 19 cm x 29 cm (7”x12”) slice pan.
  • In a frying pan, heat olive oil over medium-high heat. Cook onion until soft (5-6 minutes), then set aside.
  • Grate zucchini, and squeeze out juice in batches to reduce moisture. Chop broccoli, spinach, and garlic; set aside.
Preparing vegetables for the slice
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  • Whisk eggs, salt, pepper, and mustard. Add flour and whisk until smooth.
  • Mix in cottage cheese, grated cheese, cooked onion, zucchini, broccoli, peas, and spinach. Fold in olive oil.
  • Pour mixture into pan, and smooth the surface.
How to make zucchini slice step by step
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  • Bake for 35 minutes or until golden. For a crispier top, broil for a few minutes.
  • Let cool slightly, then cut and serve warm or at room temperature.
Slicing zucchini frittata
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Serving Suggestions

  • Zucchini slice can be eaten on its own as you would with a piece of frittata or quiche. It’s great for breakfast, as a quick snack, or to share around at a picnic, BBQ or another gathering. It makes for a great finger food and kids lunchbox item.
  • I like it with a side of chunky salsa or aioli and some sauerkraut and will often have a side salad if serving this for lunch.
  • You can serve it as a protein-rich side dish with soup or roast vegetables and it can be sliced and served on sourdough toast for extra carbs.
Healthy Zucchini Slice With Cottage Cheese Broccoli and Spinach
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Storing Tips

  • Storing a zucchini slice is similar to any vegetable frittata. Allow the slice to cool to room temperature before storing to prevent moisture buildup inside the container, which could make it soggy.
  • Store in an airtight container, you can place a piece of paper towel on the bottom of the container.
  • Eat the refrigerated slice within 3 to 4 days. It’s great cold, so no need to reheat if you don’t want to. If you do like it warm, I recommend reheating in the oven or a frying pan, on both sides, to give it that crispy edge again.

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zucchini slice healthy recipe with broccoli spinach peas and cottage cheese
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Healthy Zucchini Slice

Prep Time: 20 minutes
Cook Time: 40 minutes
Total Time: 1 hour
Author: Irena Macri
Servings: 12 slices
Course: Breakfast, Snack, Lunch, Breakfast/Brunch
Cuisine: Australian
Print Pin Save
5 from 2 votes
Calories: 175kcal
Learn how to make delicious and healthy zucchini slice with a twist of cottage cheese, peas, broccoli and spinach. This frittata-like slice is perfect for lunchbox, pre or post-workout snack, satiating breakfast or even dinner. It’s high in protein, fibre, vitamins and minerals. Serving size is about 3 slices.

Ingredients 

  • 1.5 tablespoons olive oil
  • 1 medium onion finely chopped
  • 1 medium zucchini about 220 grams / 7-8 oz, grated and squeezed
  • 2 cups chopped broccoli about 150-180 grams / 5-6 oz of broccoli florets
  • 2 cups baby spinach leaves about 50 grams / 2 oz, roughly chopped
  • 1 garlic clove finely chopped
  • 5 large eggs lightly whisked
  • 1 teaspoon Dijon mustard
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 150 grams self-raising flour about 1 cup + 2 tbsp or 5 oz, if using plain flour, add 1 teaspoon of baking powder)
  • 200 grams low-fat cottage cheese about 1 cup, I used high-protein cottage cheese brand
  • 115 grams grated Cheddar about 1.5 cups or 4 oz, you can also use Tasty cheese if in Australia
  • 1/2 cup frozen baby peas about 50-60 grams / 2 oz
  • 30 ml olive oil 2 tablespoons, to go in the batter

Instructions

  • Preheat oven to 180 C / 355 F. Grease and line a slice pan with baking paper. You will need a pan the size of around 19 cm x 29 cm or 7”x12”, or similar. Some pans are smaller but deeper, in which case the thickness of the slice might require a little longer cooking time.
  • Heat the olive oil in a frying pan over medium-high heat. Add the onion and cook, stirring for 5-6 minutes or until it softens. Set aside.
  • Grate the zucchini. Using your hands and in batches, squeeze some of the juice from the zucchini over the sink. This will remove some of the moisture that might otherwise result in a soggier slice.
  • Chop the broccoli, spinach and garlic and set aside.
  • Whisk the eggs with salt, pepper and mustard. Add the flour and whisk until smooth and thick.
  • Add cottage cheese, grated cheese, cooked onion, grated zucchini, broccoli, peas and spinach and combine. Add the olive oil and fold through until everything is well incorporated.
  • Transfer the mixture into the prepared pan and smooth the surface.
  • Bake for 35 minutes or until golden brown and cooked through. If you like a slightly crispier top, pop the slice under a grill/broiler for a few minutes at the end.
  • Set aside to cool slightly before transferring the slice onto a clean board. Cut into pieces and serve warm or at room temperature.

Video

Notes

Serving size depends on how the zucchini slice is served; it can be 1 slice if eaten as a snack or 3 slices if eaten as part of your main meal. The nutrition is per slice. 

Nutrition

Serving: 1slice | Calories: 175kcal | Carbohydrates: 13g | Protein: 9g | Fat: 10g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 0.01g | Cholesterol: 78mg | Sodium: 365mg | Potassium: 200mg | Fiber: 1g | Sugar: 2g | Vitamin A: 749IU | Vitamin C: 19mg | Calcium: 108mg | Iron: 1mg
Keywords: Zucchini, Frittata, Eggs, Quiche
Tried this recipe?Mention @cookedandloved or tag #cookedandloved
Zucchini Slice Recipe (High-Protein)
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Irena Macri
By Irena Macri

About the author: Hi, I’m Irena Macri. I share delicious recipes that I have cooked and loved. I am a published cookbook author, have been food blogging for over 10 years and have a Diploma in Nutrition. You will find many healthy recipes as well as my favourite comfort food. More about me here | Subscribe to my newsletter and freebies

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Comments

3 Comments
  1. Hi. Can almond flour b substituted for regular flour? Why is the fiber so low and what can b used to boost it. Thanks

    1. Hey Adrienne, you can try with almond flour, the texture will be slightly different. The veggies are cooked, which lowers their fibre content a little bit. The nutrition calculator in my recipe card gives me this number for fibre per slice. I checked by using the same measurements in MyFitnessPal and I got the same calories, 1 gram more in protein and 2 grams of dietary fibre per slice. Let’s say you want to go with MyFitnessPal calculations, you would be getting 6 grams of dietary fibre per serving (3 slices), which is not bad considering daily intake should be around 25 grams. If you want to boost fibre, I suggest adding a small salad alongside the zucchini slice, especially with some carrot and celery in it, or having some berries on the side. I hope that helps.

  2. 5 stars
    I just made this today, however, I sliced the zucchini. It is a very nice tasty and easy recipe. Thank you
    Didem

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