Persian zucchini frittata (kuku kadoo), the best and easiest baked omelette filled with zucchini, delicious spices and herbs. It is great for breakfast, lunch or dinner. So tender and custard like. Low calorie, low carb and with high quality protein.
Quick and easy dishes like this and our Kuku Sabzi (Persian Herb Frittata) are our go to recipes for busy days.
Persian Zucchini Frittata
This zucchini frittata is like a vegetable quiche with no crust. So delicate with crispy golden edges. It is a gorgeous frittata with a rich flavor from the addition of spices, which also give an anti-inflammatory boost to the dish.
Persian frittata or kuku is easy, quick to prepare and works well for any meal of the day. It can be a main dish with salad or bread. Or serve it as a side dish. It combines the high quality egg protein with lots of veggies.
Apart from saffron and Persian spice blend (advieh), kuku has turmeric. Curcumin, the active substance in turmeric has been found to have health benefits for heart health, cancer prevention, brain health, inflammatory bowl diseases, diabetes and more.
How to Make it
- Sauté thinly sliced zucchini with onions and garlic until softened. Squeeze juices really well.
- Combine salt, spices, flour and baking powder. Add a third of whisked eggs into the spice-flour mixture and mix well. Pour remaining whisked eggs and stir.
- Then combine sautéed vegetables with eggs. Adjust the seasoning.
- Heat oil in a skillet, pour egg-vegetable mixture and bake it uncovered for 20 minutes.
- Spread ½ to 1 tablespoon butter or olive oil and sprinkle chopped herbs.
- Bake for another 5-10 minutes until golden brown on the top.
- Loosen baked zucchini omelette from the pan and cut into wedges.
Pro Tips and Tricks
- Much of the antioxidant potential of zucchini is in the skin. So, don't peel it away. Use organic zucchini and scrub it nicely with a vegetable brush.
- Slice the zucchini very thin or you may grate it thick. Cook them until soft and tender.
- While cooking the zucchini, some juices are released. Be sure to squeeze the juices really well before adding to the whisked eggs. (You can add the drained juices to another soup or stew.)
- You could add some parmesan, feta or goat cheese if you prefer. Up to ½ cup would be ok for this recipe - ⅔rd added into the mixture and the rest on the top.
- For a creamy frittata you may add 2 tablespoon heavy cream, half-and-half, whole milk, sour cream, yogurt or crème fraîche. Adding cheese or creamy additions to kuku is not typical in Persian cuisine.
- Persian spice blend (advieh) can be substituted with a 'mild' middle-eastern or eastern Mediterranean spice blend.
- Bake the frittata at a low temperature. Higher temperature may result in a kuku (frittata) that is dry and with an off flavor.
- Don't overcook the frittata. It needs to be puffed, but tender in the center. Remember that the cast iron skillet will continue to impart some heat to the frittata.
- Traditional Persian zucchini frittata (kuku kadoo) recipes use a pat of butter on the top, but olive oil works well too.
Storage and Leftovers: This Zucchini frittata keeps well in the refrigerator for a few days. Warm it up in the oven or in a skillet.
Freezer Friendly: It does freeze well up to two months. In fact, I make some batches and freeze them for a quick meal or dish after travel. Just thaw and reheat loosely covered in an oven or in a skillet.
Make Ahead: You can sauté the zucchini and drain them. Whisk the eggs with all the other ingredients except the baking powder, which should be added just prior to cooking.
Is Zucchini Healthy?
So now a little bit more on the star of the show - Zucchini! It is a member of the cucurbitaceae family along with pumpkins, cucumbers and gourds.
Zucchini is low in calories and carbohydrates. And high in free radical fighting nutrients such as vitamin C and manganese. This vegetable is also rich in B vitamins, that participate in energy metabolism.
Then it is good for eye health as it is a good source of the carotenoids - lutein and zeaxanthin. It is rich in potassium, the nutrient that balances sodium levels and regulates blood pressure - which makes it very heart healthy. And is a good source of dietary fiber.
Zucchini has a high percentage of water, so it makes a filling and satisfying dish. That is so good for maintaining a healthy body weight with a nutrient dense food. And it is easy to digest too.
More Squash Recipes:
- Tahini Creamed Yellow Squash with Caramelized Shallots
- Roasted Butternut Squash with Coconut, Cumin and Ginger
More Egg Recipes:
- Persian Mushroom Frittata with Spinach and Red Peppers
- Spinach Egg Stuffed Mushrooms
- Shakshuka (Eggs in Tomato Sauce)
Other Delicious Recipes:
★ DID YOU MAKE THIS RECIPE? PLEASE COMMENT AND GIVE IT A STAR RATING BELOW!
Zucchini Frittata (Kuku Kadoo)
Ingredients
- 1½ lb zucchini sliced thin or grated thick
- 1 red onion large or shallots, thinly sliced
- 2 cloves garlic large, grated
- 2½ tablespoon olive oil
- ½ tablespoon butter grass fed or olive oil
- 6 eggs large
- ⅓ teaspoon salt adjust to taste
- ½ teaspoon ground black pepper ground
- 1½ teaspoon advieh try advieh for rice
- ⅓ teaspoon saffron ground, dissolved in 1 tablespoon hot water
- ½ teaspoon turmeric
- 1½ tablespoon rice flour or all purpose flour
- 1½ teaspoon baking powder
- 3 tablespoon green onions chives or basil, chopped
Instructions
- Preheat oven to 350º F.
- Heat 1 tablespoon oil in a 10 inch cast iron skillet. Sauté onions or shallots until translucent. Then stir in grated garlic.
- Next add zucchini and sauté until soft. Tip: slice thinly or grate thick.
- Squeeze juices really well and transfer zucchini to another bowl.
- Then whisk the eggs well. In a separate bowl, mix salt, pepper, advieh spice mix, saffron, turmeric, flour and baking powder.
- First, add a third of the whisked eggs into the spice-flour mixture and mix very well. Pour the remaining whisked eggs and stir.
- Then add the sautéed vegetables to eggs and combine. Adjust seasoning as per taste.
- Heat remaining oil in the skillet. Then pour egg-vegetable mixture and bake uncovered for 20 minutes.
- Remove skillet from oven and spread ½ to 1 tablespoon butter or olive oil and sprinkle chopped green onions, chives or basil.
- Return skillet to oven and bake for another 5-10 minutes, until it turns golden brown on top. If needed, may broil the top for a minute or so.
- Run a knife around the baked zucchini omelette to loosen from the pan and cut it into wedges.
- This Persian zucchini frittata may be served with bread and yogurt if desired. Enjoy!
Notes
- Use organic zucchini, scrub it nicely and try to retain the peel for better nutrition.
- If you prefer, add up to ½ cup some parmesan, feta or goat cheese - ⅔rd in the mixture and rest on the top. For a creamy frittata you may add 2 tablespoon heavy cream, half-and-half, whole milk, sour cream, yogurt or crème fraîche. Adding cheese or other creamy additions to kuku (frittata) is not typical in Persian cuisine.
- Persian spice mix (Advieh) recipe is on the blog. Ready made advieh is available at Persian or middle eastern grocery stores or online. It can also be substituted with a 'mild' middle-eastern or eastern Mediterranean spice blend.
- The Zucchini kuku is gluten free when using rice flour and not the alternative option (all purpose flour).
- Bake the frittata at a low temperature and don't overcook. It needs to be puffed, but tender in the center.
- Storage and Leftovers: It keeps well in the refrigerator for a few days or freeze up to two months. Thaw and reheat loosely covered in an oven or in a skillet.
- Make ahead: Cook zucchini and drain well. Whisk eggs with all other ingredients except baking powder, which should be added just prior to cooking.
Nutrition
This post was first published on January 2016 and has been updated with improvements in recipe, formatting, tips, and additional enhancements.
Tina says
Which kind of Advieh should I use? The link has several different kinds of recipes in it! https://www.thedeliciouscrescent.com/advieh-persian-spice-mix/
Roxana Begum says
Sorry for the delay in my response. Was away from my blog work. You can try advieh for rice, if not khoresht.
Natalie says
I love zucchini! This frittata looks and sounds so delicious and would make such a great healthy dinner or breakfast. YUM!
Roxana Begum says
Yes Natalie :) Thanks for stopping by.
Ashley says
This looks like a super yummy way to eat zucchini! I'll definitely have to try it! :)
Roxana Begum says
Glad you like it.
Jessica says
Thank you so much for this recipe, I loved this frittata even though I didn’t have all the ingredients I was able to look up adequate solutions with a quick google search. For the advieh spice I used 2 tsp ground cumin, 2 tsp ground coriander, 1 1/2 tsp ground cinnamon, 1 tsp ground black pepper, 1 tsp ground turmeric, 1/2 tsp ground cardamom, 1/4 tsp ground nutmeg. Leaving me enough spice to use for another meal. I also did not have saffron so I substituted sweet paprika it was probably more mild but I saw that you already had turmeric extra. I loved the flavor combination but wondered if you had any other suggestions. Thank you again.
Roxana Begum says
Hi Jessica. Your substitutions are spot on, keeping it very flavorful. Thanks for sharing your helpful feedback.
Ginny says
Love how much zucchini you've loaded into this frittata and I am very happy to now know about Kuku Kadoo. Thanks so much!
Roxana Begum says
Thanks Ginny. Yes it has a lot of it :) Once you cook, it softens and drain the juices, and works well.
Mirlene says
Dish looks delicious!!!! you just gave me an idea for Sunday's breakfast.
Roxana Begum says
Thanks Mirlene. Hope you enjoy it :)
camila says
YUMMM I made frittata for lunch today with broccoli and mushrooms!!! Love your delicious version!! I watched the video too! Love it!! nice work!
Roxana Begum says
Thanks Camila for your lovely feedback. Wow broccoli sounds good. I am going to make that.
Holley says
Thanks for sharing this recipe! The Persian spice mix sounds delicious!
Roxana says
My pleasure. Yes it is so good. Flavorful but not too intense.
Stacey says
Oo I DO love frittatas! Looks delicious. Thanks for sharing!!
Roxana says
Thanks Stacey.
Kristina says
This looks delicious! I'm intrigued by that Persian spice mix!
Roxana says
Thanks Kristina. I like using the Persian mixed spice blend. It is not too overpowering. But adds a nice flavor.
Marie says
This looks wonderful! I'll have to look for the spices next time I go shopping.
Roxana says
Thanks Marie. Turmeric you may be able to get easily. Saffron too. But the Persian mixed spice blend is available at Persian grocers or online, link in the post. But you could also try using a mild eastern Mediterranean blend (not too overpowering).
Amy says
Yum! I love zucchini so I'll be trying this recipe out asap :)
Roxana says
Thanks Amy. Enjoy!
EA says
This looks delicious! Our friends own a Persian restaurant, but I've never heard of Kuku before. I'd love to try this!
Roxana says
Thanks. Yes, you are right. And I don't know why they don't have Kuku in many of the Persian restaurants, since it is so easy to make and delicious too.
Bridget says
This looks SO delicious! Your recipes have such interesting flavor combinations!
Roxana says
Thanks so much Bridget. It is always so encouraging to hear that. Inspires me to keep doing better.
Abbey says
Yum! I love zucchini! This recipe is a great way to pack in as many veggies as possible. Thanks for sharing :)
Roxana says
Thanks. Yes, surely. Has a lot of veggies.
abbie says
This looks and sounds amazing!
Roxana says
Thanks Abbie.
Jessica says
This sounds like one delicious dish! Perfect for a weekend brunch!
Roxana says
Thank you Jessica. Yes, so filling too.