Courgette and Feta Bake | Baked Mücver

Mücver or courgette and feta bake is a traditional Turkish dish, typically made by frying grated courgette with herbs, spices, and a bit of cheese. Over the years, the recipe has evolved from being pan-fried to baked, creating a lighter and healthier dish that retains its Mediterranean flavours. This baked Mücver – Courgette and Feta Bake recipe is a twist on the classic, incorporating both feta and halloumi for a rich, savoury flavour. It’s a great way to enjoy a low-calorie, nutritious, and UPF-free recipe that can be enjoyed for breakfast, lunch, or dinner.

This recipe has been adapted for a low-calorie version by baking instead of frying, which helps to reduce the oil content without compromising flavour. Courgettes are naturally low in calories and packed with vitamins like A and C, making them a great base for a healthy meal. Eggs provide protein, while the herbs (dill, parsley, and mint) add an extra nutritional boost with antioxidants. By using whole ingredients and avoiding any ultra-processed foods (UPFs), this healthy recipe fits perfectly into a balanced diet, keeping it light and full of good nutrients.

Do you have a diet restriction?

This courgette and feta bake is:

• Vegetarian
• Nut Free
• Dairy Free
• Low Fat
• Low GI
• Keto Friendly
• Ultra Processed Food Free

Step 1: Prepare the courgette

Grate the courgette into a large bowl and mix in 1 tsp of salt. Let it rest for 20-30 minutes, allowing the salt to draw out excess water. After resting, strain the courgette through a cheesecloth or sieve, squeezing out as much liquid as possible. Don’t worry about it being too salty—the salt will come out with the water, ensuring the finished dish is well-seasoned but not overly salty.

Step 2: Preheat the oven

Set your oven to 180°C (fan or standard). This will give you enough time to prepare the remaining ingredients and ensures the frittata bakes evenly.

Step 3: Mix the ingredients

In a large bowl, beat the eggs and then add the strained courgette, chopped dill, parsley, mint, grated shallot (or finely diced onion), crushed garlic, crumbled feta, grated halloumi, plain flour, baking powder, and 1/8 tsp of salt and pepper. Stir everything together until well combined. The mix will have a thick, batter-like consistency, which is ideal for this baked mucver.

Step 4: Prepare the tin

I like to use a springform cake tin because it makes removing the courgette and feta bake much easier. Rub the edges of your dish or tin with a little oil or butter to prevent sticking. Pour the mixture in and smooth out the top so it bakes evenly.

Step 5: Bake the Mücver

Place the tin into your preheated oven and bake for about 35 minutes or until the top is golden and slightly firm to the touch. Once baked, remove it from the oven and let it cool slightly before slicing.

Serve your courgette and feta bake with a fresh salad, couscous, or even some roasted vegetables for a satisfying and well-balanced meal.

Variations of Baked Mücver

1. Add some heat: If you enjoy a bit of spice, you could add chopped green chillies or a pinch of red pepper flakes to the mix.
2. Switch up the cheese: If you’re not a fan of halloumi, replace it with more feta or use goat’s cheese for a tangier flavour.
3. Go gluten-free: Substitute the plain flour with a gluten-free alternative like chickpea flour or almond flour.
4. Include more veg: You could easily add grated carrots, spinach, or even kale to the mix for extra vegetables and nutrients.
5. Herb swap: Try basil or coriander in place of mint and dill for a different herb profile.

FAQ

1. Can I make this recipe ahead of time? Yes! You can prepare the mixture ahead of time, store it in the fridge for up to 24 hours, and then bake it when you’re ready.
2. Can I freeze Baked Mücver? Yes, you can freeze the baked frittata. Once cooled, slice it into portions and freeze them individually. To reheat, defrost in the fridge overnight and bake in the oven at 160°C for 10-15 minutes.
3. How do I store leftovers? Store any leftovers in an airtight container in the fridge for up to 3 days. Reheat in the oven or microwave until warmed through.
4. Can I use other types of squash? Yes, grated courgette is traditional, but you can also try grated butternut squash or even carrot for a slightly different flavour and texture.
5. What can I serve with courgette and feta bake? This frittata pairs well with a fresh green salad, some tzatziki, or even a simple quinoa or couscous salad.
6. Is Baked Mücver a good meal for weight loss? Absolutely! With its low calorie count, high protein content from the eggs, and plenty of vegetables, it’s a fantastic choice for a satisfying, weight-loss-friendly meal.
7. Can I make it dairy-free? For a dairy-free version, substitute the cheese with a vegan alternative, such as a dairy-free feta or halloumi.

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