BED Body Ecology Diet

Zucchini Frittata Recipe (gluten-dairy-egg white free)

This savory treat is delicious straight from the skillet or the next day at room temperature. Eggs are the key player, but only the yolks as I find most people I work with have a tough time digesting egg whites. If that’s not you then scroll down for a version that uses all the egg.

I am all about making food easy to digest … hence the name of my business, Happy Bellies and this recipe does just that 🙂 If you can eat egg whites, substitute 8 whole eggs for the 12 yolks and omit starch.

Zucchini Frittata Recipe

Makes: 12-14 good sized frittatas


4 cups zucchini, grated (about 1 ½ pound)

12 egg yolks (pastured, omega-3 rich)

2/3 cup scallions, fine chopped

1/2 – 3/4 cup arrowroot*

2 garlic cloves, minced

2 Tbsp parsley, fine chopped

2 tsp fresh basil or dill (or ½ tsp dried)

¾ tsp sea salt

½ tsp oregano

2 Tbsp coconut oil, ghee, or other stable frying fat


Grate zucchini and mix with sea salt, set aside for 10 minutes.

Beat the egg yolks, garlic and seasonings until foamy.

Use hands to press zucchini and pour off excess liquid (important!).

Fold zucchini, scallions, and tapioca starch into the egg mixture.

Melt half of the fat on medium heat in a large skillet.

Scoop mixture on hot skillet, 4-6 at a time depending on size of pan.

Cook 2-4 minutes, flip, cook 1 minute until slightly firm and gold on outside, yet ‘soft’ inside.

Serve hot or fridge up to 2 days; great at room temperature!

Tips & Tricks

  • Use 8 whole eggs instead of 12 yolks and omit the arrowroot.
  • Yolks are nutrient-dense and loaded with B vitamins and good fats.
  • If you find eggs difficult to digest, eat them with unsalted cultured vegetables, a probiotic food that similar to young coconut kefir and milk kefir establish a balanced inner ecosystem in the hopes that one day you can tolerate the foods you must now avoid.
  • Eggs combine with land/ocean veggies; alkalizing foods that create balance with the acidic nature of animal protein (i.e. eggs).
  • Delicious served with starch-free gravy.
  • This is friendly for Paleo, B.E.D, or GAPS as an occasional treat.

Carrot Cupcakes: grain/dairy/sugar free

B.E.D. Stage 1 Grocery List

Salmon Head Fish Stock

*In the early stages of Body Ecology Diet (B.E.D.)? Then you may want to hold off on this recipe because of the arrowroot or, reserve for an occasional treat. We are all different in what works for us …. see what works for you.

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May all bellies be happy!

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