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Breakfast and eggs

Courgette savoury slice

Tamara Willner
Written by

Tamara Willner

Reviewed by dietitian

Fiona Moncrieff

2 min read
Last updated April 2024

This is a great recipe for a quick and easy lunch or breakfast on the go. It keeps well, and you can even freeze it.

This dish is packed full of protein thanks to the eggs and cottage cheese, which will keep you feeling fuller for longer!

Previously eggs had been thought to contribute to higher cholesterol, but this has actually been debunked, so you don’t need to worry about how many eggs you’re having (as ever, in moderation!). They contain lots of vitamins and minerals and have even been linked to lowering your risk of stroke.

Enjoy it hot or cold, with a side salad. Watch the video or find the full recipe below:

Recipe: Savoury Slice

Prep and cooking time: 45 mins – 1 hour

Serves: 4


  • 6 large eggs
  • 4 Tbsp wholemeal flour
  • 1 cup (125g) cheddar cheese, grated
  • 1 tub (300g) cottage cheese
  • 2 courgettes, grated
  • 3 spring onions, sliced
  • 2 Tbsp olive oil
  • Salt and pepper

Making the Savoury Slice

  1. Preheat the oven to 180°C.
  2. Whisk the eggs in a large bowl until combined.
  3. Add the flour and whisk until smooth.
  4. Add the cheeses, courgettes, spring onions, olive oil and a pinch of salt and pepper and stir to combine.
  5. Pour the mixture into a baking pan (square or rectangular) lined with greaseproof paper.
  6. Bake for 35-40 minutes, until cooked through and lightly browned on top.

The savoury slice can be cut into squares and eaten as a snack or with a side salad for a meal. You can also add different vegetables if you prefer – let us know your favourite combination!

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Write a response


9 September, 2022

This looks a lot like a recipe I’ve been using for years, that I think of as a crustless quiche. I don’t use any flour so carbs are next to zero. Mixing in herbs, and maybe some low-sugar ketchup, can add variety. Or make it a fish one with a small can of tuna or salmon, plus finely diced cucumber and some dill. Mushroom, plus tarragon. Lots of options!


30 July, 2022

I substituted almond flour for wheat flour and added some fresh basil, torn, and some green olives. V tasty recipe- thank you.


30 July, 2022

Hi Locarba,

That sounds delicious! 😋 Thanks for sharing and so pleased you enjoyed this recipe!


4 April, 2022

I was wondering how many calories this recipe contains?


10 October, 2022

Glad to find someone else who still thinks in kcal ! It’s 1452 kcal for whole recipe & 90fat & 45g carbs


17 April, 2022

Hi Cecile,

The Second Nature programme isn’t a calorie-counting method, as we know this isn’t a sustainable approach for most people. Instead, we’ll educate you on nutrition and provide the tools for you to eat healthily and lose weight without counting calories. It can also be quite difficult to accurately estimate someone’s true calorie requirement. Therefore, we prefer to work with you to improve your intuitive eating and make the most of your natural hunger cues.

You’re welcome to use a calorie counting tool or method outside of our programme, but our recipes don’t include calorie counts.

If you’d like to learn more about Second Nature, you can take our health quiz here, or email with any questions 🙂


9 September, 2022

Drop the flour from the recipe and counting carbs becomes very easy. None. Zero. I can cope with this sort of counting!


15 March, 2022

Low fat cottage cheese or normal fat cottage cheese?


29 May, 2022

Hi Lesley,

Thanks for your comment! We recommend choosing full-fat products on the Second Nature programme, as these help to keep you feeling fuller for longer and more satisfied after your meal.

In addition to this, low-fat or no-fat products often contain added sugar to enhance the flavour.

If you have any questions about this, please don’t hesitate to write 🙂 If you’d like to learn more about our programme, you can take our health quiz here.


26 February, 2022

I need a substitute for cottage cheese in this recipe please. Can anyone help? I’m American, so no brand names please 😆 Thx!


9 September, 2022

Can you use Quark? Or a spready soft cheese?


18 February, 2022

I will definitely try this and see how it will taste if I can adapt it into my meal plan.


6 May, 2022

Hi Taiwo,

We hope you enjoy this recipe! Our programme includes an extensive recipe catalog of healthy and delicious meals. If you’d like to learn more about Second Nature, you can take our health quiz here, or email with any questions 🙂

Katrina Brudenell-Maylin

7 August, 2021

How would you recommend thawing / re-heating this if it has been frozen, please?

Maryanne Larkin

29 June, 2021

Worth a try

Jennie Loasby

21 May, 2021

Looking forward to receiving this


20 April, 2021

Has anyone tried freezing this in portions once cooked?


13 June, 2021

I haven’t – but keeps well in the fridge, I made some at the weekend, and it was fine on Thursday. Next time I’m going to halve the recipe – the recipe suggests it makes four portions, but mine was more than enough for six.

Amy Groome

12 May, 2021

Hi Emma, absolutely! You can freeze the savoury slice in portions 🙂

Jill Kent

8 April, 2021

Is the wholemeal flour plain or self-raising please?

Sandy Officer

1 October, 2021

Hi Jill, that’s what I’d like to know too! Is anyone able to shed some light please? Thanks 😀


13 October, 2021

Hi Jill and Sandy,

The wholemeal flour for this recipe should be plain 🙂

Sue Morling

25 February, 2021

Just posted that recipe not great for dairy-free coeliac, which is a bit unfair as I’ve been substituting ingredients in recipes for years! For this one I would used Violife block cheese and Alpro natural yogurt instead of the cottage cheese.

Sue Morling

25 February, 2021

Not so great for a dairy-free Coeliac!!


4 July, 2020

I really enjoyed the Courgette Savoury Slice (or zucchini as we say in Canada). I added fresh herbs and topped it with sliced cherry tomatoes (seed side up). I like the way it holds it shape and doesn’t deflate. Perhaps this is because of the flour, although personally, I would like to make it flourless. I am wondering if anyone has had success without flour.


9 September, 2022

I’ve been making something like this but without flour for years. It does “deflate” a little as it cools, but not enough to be a problem.

Janet Cole

21 February, 2022

I “accidentally” made it flourless and it was delicious…the flour is a binder so it was a little crumbly but still very tasty!


3 March, 2021

I tired it with almond flour for a lower carb potion it was fine

Mohammed Sadiq

26 September, 2019

Wishing to lose weight and looking for help with menu for breakfast, dinner and super, baring in mind that I am a vegetarian.

Tamara Willner

7 October, 2019

Hi Mohammed, thank you for raising an important point. The Second Nature programme is certainly suitable for vegetarians! We have a number of vegetarian recipes and your qualified health coach, who are registered dietitians and nutritionists, can tailor the programme and recipes to suit your dietary requirements. Take our health quiz here to find out more.

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