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Courgette and Cottage Cheese Pop-Overs with Warm Tomato Sauce

Serves 4

A lovely healthy vegetarian meal for the whole family! Cottage cheese is a great low fat source of protein so combined with all these veggies its a winner for healthy living!



2 eggs

300g cottage cheese

2 courgettes, grated

100g GF self raising flour

3 cloves of garlic

1/2 tsp chilli flakes (optional)

Zest and juice of 1 lemon

30g parmesan

Good grating of nutmeg

1 tsp of Mace

Pinch of salt and pepper


2 tbsp oil

1 red onion

3 cloves of garlic

1 tbsp red wine vinegar

1 1/2 tbsp dried oregano

700ml tomato passata

Side salad and dressing of your choice


  1. In a large bowl, beat the eggs and add in all the other ingredients for the pop overs. Combine well and put a good non stick frying pan on a medium high heat. I'd really recommend getting a good non stick frying pan as it means you can fry without out oil which keeps the calories down, I have this one. Heat the oven to 150C

  2. For the sauce, put a large sauce pan on a medium heat and add the oil. Finely chop the the red onion and add to the pan and cook gently for a few minutes until softenend, then add the garlic, grated or crushed, and cook for another minute or so. Deglaze the pan by adding the red wine vinegar and allowing it to reduce a little. Add the oregano and the passata and turn down the heat so it cooks gently as you finish the pop overs.

  3. Once the frying pan is nice and hot, take a ladle of the pop over batter and add to the pan, repeat 2 or 3 more times depending on the size of your pan. Cook for 3 minutes on each side to seal and then pop on a baking tray in the oven to finish cooking and keep it warm whilst you cook the rest.

  4. Once all are cooked and finishing in the oven, you can now prep your favourite side salad and taste and season the sauce. To serve, I like to take a platter and spread the warm tomato sauce on it and then top it with the courgette pop overs and serve the salad in a seperate bowl, then everyone can help themselves.



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