Spicy low-carb frittatas with tuna and zucchini

Low Carb Tuna Zucchini FrittatasWondering what to have for breakfast? Low-carb frittatas and pancakes are quick and easy to make.
Have them the low-carb way by using coconut or almond flour instead of wheat flour, and bulk them up with low-carb vegetables.
Grated zucchinis (courgettes) with an egg or two, plus a bit of coconut or almond flour work really well. In this recipe, I am also adding a tin of tuna to boost protein content and make these frittatas into a complete meal.
Spices are essential – they might taste a bit bland otherwise!

Cooking with zucchinis

Zucchinis are a great low-carb ingredient. The only point to remember is that they contain a lot of moisture.
When cooking or baking with zucchinis, try to make them a bit less wet first, so that your recipe doesn’t come out all soggy.
Add some salt to grated zucchinis and leave them to sit for 20-30 minutes. Then squeeze out excess moisture – you can either:

  • put them in a colander and press with a bowl or a plate, or
  • press down on them with a paper towel, or
  • wrap them in a tea towel and squeeze

Spicy low-carb frittatas with tuna and zucchini

Low-Carb Tuna Frittata
Grated zucchinis with tuna, eggs, chillies and a bit of coconut flour

Prep time: 5 min | Cook time: 10 min | Total time: 15 min
Yield: 6 frittatas

Ingredients

  • 1 tin of tuna in olive oil – 115g (3oz)
  • 1 large grated courgette (aka zucchini) – 200g (7oz)
  • 2 large eggs
  • 1 tbsp (15g / 0.5oz) [coconut-flour-US]
  • 2 tsp dried chili flakes or 1 whole fresh chili, finely chopped and fried
    (this bit is important – recipe won’t taste as nice without spices)
  • salt and pepper
  • Optional 1/8 tsp [xanthan-US] or [guar-US] or 1 tbsp psyllium husks
    These are optional, but would help to improve the texture

Instructions

  • Open the tin of tuna, don’t drain, flake tuna into small bits
  • Grate zucchinis, squeeze out excess moisture
  • Add tuna, eggs and zucchinis together and mix together thoroughly
  • Combine coconut flour with spices and other dry ingredients and add to the tuna mixture
  • If using fresh chilies, chop finely and fry for 1-2 minutes before adding to the mix
  • Mix everything together thoroughly
  • Leave to stand for 5 minutes or so – coconut flour will absorb moisture and make the mix more sticky
  • Heat a little bit of oil in a frying pan
  • Use a large spoon to add mixture to the pan (amounts listed above make 6 large pancakes) and form flat round pancakes, aim for about 5mm (1/5 inch) thick. If they are thicker, that’s ok too – but you might need to cook them for longer.
  • Fry on a medium heat for about 5-7 minutes on each side, or until golden brown.

Nutritional information

Serving size: 1 frittata (1/6 of the whole recipe)
Per serving: 105 calories, 2g net carbs, 8g fat, 7g protein

Recipe by , published on

 

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Low Carb Tuna Zucchinis Frittatas

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2 comments on “Spicy low-carb frittatas with tuna and zucchini

  1. Did you mean 3-5 cm thickness? It says 3-5 mm. Thanks, as an American, I have to convert that value. Millimeters would be too small, cms would be too thick. Thank you.

    1. Hi Victoria,
      I have corrected it to say 5mm (0.2 of an inch). Basically they should be quite flat, then they get cooked faster.
      It’s not a problem if they are thicker but you might need to fry them for a bit longer. Cooking times might vary slightly anyway depending on how hot your pan is, which type of cooking oil you use etc.
      Hope it works!

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