Spring Herb Frittata with Zucchini, Spring Onions & Dill

A frittata is what happens when you take a great omelet and give it room to breathe. No folding, no flipping, no stress — the eggs set slowly on the stovetop, finish in the oven, and come out with a custardy center and golden edge that a scramble or omelet can't touch.

This version is built around April's best produce: tender zucchini, mild spring onions, and fresh dill. The herbs do the heavy lifting here. Dill's grassy, slightly anise brightness is different from the tomato-basil flavor profile of a classic omelet — this tastes distinctly of spring, not brunch.

It works as breakfast, lunch, or a light dinner. Slice it cold the next day and it's still excellent. Each serving delivers 3 proteins and holds well for meal prep all week.

Want personalized nutrition support that works around real life? Schedule a consultation with Dr. Lara's team.

Ingredients

• 8 large eggs
• 1/4 cup unsweetened almond milk (or dairy-free alternative)
• 1 medium zucchini, thinly sliced into half moons
• 4 spring onions (scallions), white and light green parts, sliced
• 2 tablespoons fresh dill, roughly chopped
• 2 tablespoons fresh parsley, chopped
• 1 tablespoon fresh chives, snipped
• 2 tablespoons extra virgin olive oil
• 2 cloves garlic, minced
• 1/2 teaspoon sea salt
• 1/4 teaspoon black pepper
• Optional: 2 oz crumbled feta or goat cheese (adds 0.3 tsp sugar)

Directions

1. Step 1: Preheat oven to 375°F. Use an oven-safe skillet — cast iron or stainless steel works best. Non-stick with a metal handle also works.
2. Step 2: Sauté the vegetables. Heat olive oil in the skillet over medium heat. Add spring onions and garlic; cook 2 minutes until softened. Add zucchini, salt, and pepper. Cook 4–5 minutes, stirring occasionally, until zucchini is just tender and any moisture has evaporated. Don't rush this — wet vegetables make a watery frittata.
3. Step 3: Whisk the eggs. While vegetables cook, whisk eggs with almond milk, dill, parsley, and chives until fully combined and slightly frothy. Season with a pinch of salt.
4. Step 4: Combine and start setting. Reduce heat to medium-low. Pour egg mixture over the vegetables in the skillet. Stir gently once to distribute the vegetables evenly. Let cook undisturbed 3–4 minutes until edges are set and the center is still slightly jiggly. If using cheese, scatter it over the top now.
5. Step 5: Finish in the oven. Transfer skillet to the oven. Bake 8–10 minutes until the center is set and the top is lightly golden. It should have a slight puff — it will settle as it cools. A knife inserted in the center should come out clean.
6. Step 6: Rest and slice. Remove from oven and let rest 5 minutes in the pan. Run a flexible spatula around the edge to loosen, then slide or cut directly in the pan. Garnish with extra fresh dill and serve warm or at room temperature.

Nutrition Info

Serving Size: 1/4 of frittata

• Calories: 220
• Protein: 3 servings (approx. 16g)
• Fat: 15g
• Carbohydrates: 4g
• Sugar: 0.2 tsp (natural from vegetables)

Dairy-Free Option

This frittata is naturally dairy-free without the optional cheese. The almond milk keeps the eggs tender without adding sugar. Skip the feta or substitute a small amount of nutritional yeast for a savory, cheese-like flavor with zero dairy.

Make-Ahead & Storage

Frittata keeps refrigerated up to 4 days, making it one of the best meal-prep options on the program. Eat slices cold, at room temperature, or warmed briefly in a 325°F oven for 5 minutes. Avoid microwaving — the eggs turn rubbery.

Variations

• Add protein: Fold in 4 oz diced turkey breast or smoked salmon with the egg mixture to increase the protein count to 4–5 servings.
• Different herbs: Swap dill for tarragon and chives for a French-inspired version.
• Add spinach: A handful of baby spinach wilted with the zucchini adds nutrients without changing the macro profile.

Internal Links

See also: Some of My Favorite Foods for Weight Loss | Breakfast Recipes | The Awakening 12-Week Program