Ingredients:

• Zucchini – 1 medium-sized, grated
• Eggs – 3 large
• Salt – To taste
• Black pepper – To taste
• Cheese – 50 g, grated (any cheese of your choice, such as cheddar or mozzarella)
• Fresh parsley – Chopped, for garnish

Step-by-Step Instructions:

Step 1: Prepare the Ingredients

1. Grate the Zucchini: Start by washing the zucchini and then grating it using a box grater or food processor. After grating, place the zucchini in a colander and sprinkle it lightly with salt. Let it sit for 10-15 minutes to draw out excess moisture.
2. Squeeze the Zucchini: After letting the zucchini sit, use your hands or a clean kitchen towel to squeeze out as much water as possible. This step is important to ensure your egg bake doesn’t become watery.

Step 2: Prepare the Egg Mixture

1. Beat the Eggs: In a large mixing bowl, crack the 3 eggs and beat them well until the yolks and whites are fully combined. Season with salt and black pepper to taste.
2. Add the Zucchini and Cheese: Add the grated zucchini (after squeezing out the excess water) and 50 grams of grated cheese into the beaten eggs. Mix everything together until well combined. The cheese will add a delicious savory flavor to the dish.

Step 3: Cook the Egg Bake

1. Preheat the Oven: Preheat your oven to 180°C (350°F) or prepare a non-stick skillet if you prefer to cook on the stovetop.
2. Prepare the Baking Dish or Skillet: If baking, lightly grease a small baking dish with oil or butter. Pour the egg mixture into the dish, spreading it evenly. If cooking on the stovetop, heat a non-stick skillet over medium heat with a little oil or butter and pour the mixture into the pan.
3. Bake or Cook:
   • If baking: Place the baking dish in the preheated oven and bake for about 15-20 minutes, or until the egg mixture is set and lightly golden on top.
   • If cooking on the stovetop: Cover the skillet with a lid and cook over medium-low heat for about 10-12 minutes, or until the eggs are fully set and the bottom is golden brown.
4. Check for Doneness: The egg bake is ready when it’s firm to the touch and no longer runny in the center. If needed, cook for a few more minutes until done.

Step 4: Garnish and Serve

1. Add Parsley: Once the egg bake is cooked through, remove it from the oven or stovetop and sprinkle it with fresh chopped parsley for a burst of freshness and color.
2. Serve: Slice the egg bake into portions and serve immediately while warm. This dish pairs well with a side of fresh salad, toast, or roasted vegetables for a complete meal.

Cooking Tips:

• Drain the Zucchini: Zucchini has a high water content, so make sure to squeeze out as much liquid as possible before mixing it into the eggs. This will prevent the egg bake from becoming soggy.
• Cheese Options: You can use any type of cheese that melts well, such as cheddar, mozzarella, or parmesan. For a more flavorful option, try using feta or goat cheese.
• Customizable Add-Ins: Feel free to add other ingredients like chopped bell peppers, spinach, mushrooms, or onions to the egg mixture for added flavor and nutrients.
• Don’t Overcook: Be sure to watch the bake closely during the last few minutes of cooking to prevent the eggs from overcooking, which can make them rubbery. You want the eggs to be just set but still soft and tender.

Storage:

• Refrigeration: Store any leftover egg bake in an airtight container in the refrigerator for up to 3 days. Reheat in the microwave or oven before serving.
• Freezing: You can freeze individual portions of the egg bake by wrapping them tightly in plastic wrap and then storing them in a freezer-safe container or bag. Thaw overnight in the refrigerator and reheat in the oven or microwave.

Nutritional Facts (Per Serving, Based on 4 Servings):

• Calories: 180-200 kcal
• Protein: 10g
• Fat: 12g
• Carbohydrates: 4g
• Fiber: 1g
• Sodium: 400mg

This recipe is low in carbohydrates and rich in protein and healthy fats, making it a great option for those following a low-carb or keto diet. The zucchini provides fiber and vitamins, while the eggs and cheese deliver protein and fat for sustained energy.

Frequently Asked Questions (FAQs):

1. Can I make this dish dairy-free? Yes, you can make this recipe dairy-free by omitting the cheese or substituting it with a dairy-free cheese alternative. You can also add nutritional yeast for a cheesy flavor without the dairy.

2. What can I serve with the zucchini egg bake? This egg bake pairs well with a variety of side dishes, such as a fresh garden salad, roasted vegetables, or whole-grain toast. It can also be served alongside avocado for a healthy and satisfying meal.

3. Can I prepare this recipe ahead of time? Yes, you can prepare the zucchini and egg mixture in advance and store it in the refrigerator for up to 24 hours. When you’re ready to cook, simply pour it into the pan and bake or cook as directed.

4. Can I use other vegetables in this recipe? Absolutely! You can customize this dish by adding other vegetables such as spinach, mushrooms, bell peppers, or onions. Just make sure to cook or drain any vegetables with high water content before adding them to the egg mixture.

5. How can I prevent the egg bake from sticking to the pan? Be sure to grease your baking dish or skillet well with oil or butter before pouring in the egg mixture. Using a non-stick pan can also help prevent sticking.

6. Is this recipe keto-friendly? Yes, this recipe is keto-friendly as it’s low in carbohydrates and high in protein and fats. It’s an excellent choice for anyone following a low-carb or ketogenic diet.

Conclusion:

This Zucchini and Cheese Egg Bake is a delicious, quick, and versatile recipe that’s perfect for any time of the day. Whether you’re enjoying it for breakfast, brunch, or a light dinner, this dish is packed with nutrients from the zucchini and protein from the eggs and cheese. It’s a healthy, low-carb option that’s easy to prepare and customizable to suit your tastes. The fresh parsley adds a touch of brightness, while the melted cheese provides richness and flavor. With minimal ingredients and simple steps, this recipe is ideal for busy weekdays or when you want something nutritious and satisfying. Enjoy it hot, and feel free to experiment with different vegetables and cheeses to make it your own!