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Breakfast and eggs

Courgette savoury slice

title

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

Ingredients

  • 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

Commenter
Jane
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!


Commenter
Locarba
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.


Commenter
Anna
30 July, 2022

Hi Locarba,

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


Commenter
Cecile
4 April, 2022

I was wondering how many calories this recipe contains?


Commenter
H
10 October, 2022

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


Commenter
Anna
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 support@secondnature.io with any questions 🙂


Commenter
Jane
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!

Commenter
Lesley
15 March, 2022

Low fat cottage cheese or normal fat cottage cheese?


Commenter
Anna
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 support@secondnature.io 🙂 If you’d like to learn more about our programme, you can take our health quiz here.


Commenter
Melissa
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!


Commenter
Jane
9 September, 2022

Can you use Quark? Or a spready soft cheese?


Commenter
TAIWO CLEMENTINA OLARINMOYE
18 February, 2022

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


Commenter
Anna
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 support@secondnature.io with any questions 🙂


Commenter
Katrina Brudenell-Maylin
7 August, 2021

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


Commenter
Maryanne Larkin
29 June, 2021

Worth a try


Commenter
Jennie Loasby
21 May, 2021

Looking forward to receiving this


Commenter
Emma
20 April, 2021

Has anyone tried freezing this in portions once cooked?


Commenter
Donna
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.


Commenter
Amy Groome
12 May, 2021

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


Commenter
Jill Kent
8 April, 2021

Is the wholemeal flour plain or self-raising please?


Commenter
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 😀


Commenter
Anna
13 October, 2021

Hi Jill and Sandy,

The wholemeal flour for this recipe should be plain 🙂

Commenter
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.


Commenter
Sue Morling
25 February, 2021

Not so great for a dairy-free Coeliac!!


Commenter
Janet
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.


Commenter
Jane
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.


Commenter
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!


Commenter
Roxanna
3 March, 2021

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


Commenter
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.


Commenter
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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