Courgette and Feta Bake

Since Easter I have lost nearly a whole stone and have now reached a rather healthy plateau bang smack in the middle of my recommended BMI range, WOOHOO! Unfortunately for me, both high blood pressure and high cholesterol run down the female line in my family. Despite only being at the top of the healthy BMI range for her height, my Mum was recently told she needs to keep her weight down to reduce her chances of suffering a stroke like her Mum did. Understandably, now that I’ve reached this weight I want to stay here so that I don’t suffer the same fate as other women in my family. As a result, I have come up with even more delicious but low-calorie recipes.

Mum and Dad are also on diets and this has become one of their firm favourites! It’s incredibly simple with just 5 ingredients (including the 1 cal spray!)

If you haven’t come across one cal sprays yet, where have you been? You can get all sorts, from olive oil and sunflower oil to even balsamic and ceaser salad dressings. By turning the oil (or dressing) into spray form you can much more easily control the amount of oil you use. If you don’t want to keep buying the sprays another alternative is to get an oil pump spray – unfortunately mine is currently in a box labelled “Emma’s House”…I don’t have any plans for moving for over a year yet but that’s another story! Anyway, I digress…

I wasn’t entirely sure what to call this recipe it to begin with – essentially it is finely sliced courgette, crumbled low-fat feta (I actually use “Be Good To Yourself Salad Cheese from Sainsburys), egg, Italian herbs and the one cal spray all baked in an oven. Spanish omelettes and frittatas traditionally contain potatoes, but the only veg inside this eggy-bake is courgette. But it’s not cooked in a pan either so it can’t be an omelette? If anyone has any insight into what this should really be called, do leave a comment! Until then it

For now I will simply call it a Courgette and Feta Bake! I think the name of a dish should explain what it is and hopefully that does the trick

With the sun high in the sky of an eve’, I’d serve this with a green salad and pink lemonade – delicious!

Courgette and Feta Bake

Courgette and Feta Bake

This Courgette and Feta Bake is a low fat, low carb mid-week meal. Add it to your meal plan this week.
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Prep Time 20 mins
Cook Time 40 mins
Total Time 1 hr
Course Dinner, lunch, Main Course
Cuisine British
Servings 4 portions
Calories 248.28 kcal



  • Firstly, thinly slice your courgettes – a food processor is a life saver here as you want them as fine as possible almost like leaves!
  • Whisk up your eggs in a jug and crumble in the feta and herbs.
  • Spray a large oven dish with the one cal spray evenly all over.
  • Place a layer of the courgette in the bottom of the pan then pour over half of the egg mix.
  • Layer the rest of the courgette over and again cover with egg.
  • Bake in an oven at gas mark 5 for 40mins.


Calories: 248.28kcalCarbohydrates: 8.85gProtein: 22.98gFat: 14.46gSaturated Fat: 6.63gTrans Fat: 0.03gCholesterol: 279mgSodium: 659.91mgPotassium: 362.61mgFiber: 1.51gSugar: 4.98gVitamin A: 573.66IUVitamin C: 17.57mgCalcium: 72.6mgIron: 1.98mg
Keyword courgette, egg, feta
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