Zucchini recipe, diet and healthy flan made in France

The zucchini flan is a vegetarian healthy and diet recipe that we cook mostly for the summertime in France.

It’s not because you are taking care that you couldn’t be a foodie. Eating good, diet and health are the main goals of the dish I want to introduce to you.

The fan is a preparation based on milk, eggs, flour and baked in the oven, often you can find recipes for sweet flan, but there is also a savoury version based on fresh vegetables.

I like cooking for the sunny days and you could serve at room temperature for a brunch with your friends. It’s good to serve it with tomato sauce hot or not 😉 or even cold. But you could use pesto like topping too. 

It’s very easy to cook this vegetarian french recipe and you could wow your guests with without being worried about your silhouette, as the zucchini are a diet vegetable.

ingrédients for zucchini flan
ingredients for this zucchini recipe

-Ingredients for the zucchini flan recipe:

There are only 6 ingredients in this easy flan recipe.

As you could see, all those ingredients are healthy and you know that the zucchini is a diet ally when you are taking care of your silhouette.

-4 zucchini

-2 onions 

-150 g rice

-150 g of cheese (Emmenthal or Gruyère, or even a mixture)

-3 eggs


-Preparation of the zucchini flan recipe:

 fresh zucchini grated
Grat the zucchinis

-Fry the onions in a little oil.

-Grate the zucchini.

-When the onions are lightly caramelized, add the grated zucchini, salt and pepper.

The zucchini must give back their water (if there is no water, you can put some).

As soon as there is water, add the rice to the preparation (I prefer arborio rice which is a grain that drinks more water than basmati rice). But the rice you have will just be perfect for this recipe) 

Let the water evaporate, then turn off the heat, add the cheese, the eggs and mix (the eggs must not cook). 

add eggs
add the eggs in the preparation

-The final touch is the grated nutmeg

Add the nutmeg

=>Butter a cake tin and put your preparation in the oven at 180° for about 30 minutes.

unmolded zucchini flan
Use a long cake mold for this vegetable flan

Serve with tomato sauce or pesto.

courgette flan
courgettes flan

Et voilà!

If you would like to cook this healthy and diet zucchini flan together, yes this is possible. You just have to book a cooking class. You will land in my french kitchen and I will learn you my recipe.

Health benefits of this zucchini recipe

Zucchini, a slimming vegetable:

The zucchini is the ally of people on a diet. Indeed, the vegetable is very low in calories and rich in fibre, a good portion contributes to satiation without weighing down the meal’s caloric addition.

In addition, its very discreet taste even allows it to be used in the composition of sweet cakes in which it is a very judicious substitute for butter.
A good transit: its soft fibre content makes it effective in regulating disturbed transits.
A rejuvenation cure: rutin, beta-carotene and vitamin C it contains are all effective antioxidants to fight against oxidative stress. By countering the harmful effects of free radicals, responsible for cellular ageing, they preserve the youthfulness of cells.
Eye health: Lutein and zeaxanthin are two carotenoid pigments essential for good eye health.

With the zucchini, you could be sure to always have a healthy and diet dish.

Calories and nutritional value.
Zucchini is one of the least caloric vegetables on our shelves with 16 small calories per 100g.

Gorged with water and fibre and very little sugar, it is a slimming vegetable par excellence! It is its potassium content that sets it apart from other vegetables, with nearly 300 mg per portion, it helps regulate blood pressure by inhibiting the harmful effects of excess sodium. This summer squash also contains rutin, an antioxidant from the flavonoid family, which is effective against oxidative stress. Finally, zucchini provides beta-carotene (lutein and zeaxanthin), an antioxidant vitamin that is good for your eyesight.

Enjoy your diet with this healthy recipe which is delicious.

Leave a Reply