This Zucchini and Egg Bake is a simple, healthy, and delicious dish perfect for any meal of the day. With a combination of tender zucchini, creamy kefir, and savory cheddar cheese, this bake is comforting, satisfying, and incredibly easy to prepare.
Preparation Time:
- Prep time: 15 minutes
- Cook time: 35 minutes
- Total time: 50 minutes
Ingredients:
- Zucchini – 3 medium, diced
- Eggs – 2 large
- Kefir – 200 ml (0.82 cup)
- Flour – 2 tablespoons
- Olive oil – 80 ml (0.37 cup)
- Baking powder – 10 g
- Black pepper – to taste
- Salt – to taste
- Red pepper flakes – to taste
- Chives – 2 tablespoons, chopped
- Parsley – 2 tablespoons, chopped
- Dill – 2 tablespoons, chopped
- Cheddar cheese – 100 g (3.5 oz), grated
Directions:
- Prepare the Ingredients:
- Dice the zucchini into small cubes.
- Preheat your oven to 180°C (350°F).
- Mix the Ingredients:
- In a large mixing bowl, combine the diced zucchini, eggs, kefir, flour, baking powder, olive oil, black pepper, salt, red pepper flakes, chives, parsley, and dill.
- Mix everything together until well combined.
- Bake:
- Pour the mixture into a greased or lined baking dish.
- Bake in the preheated oven for 30 minutes.
- Add Cheese and Final Bake:
- Sprinkle the grated cheddar cheese over the top of the partially baked zucchini mixture.
- Return to the oven and bake for an additional 5 minutes, or until the cheese is melted and bubbly.
- Serve:
- Allow the bake to cool slightly before serving.
- Slice and enjoy as a main dish or a side.
Serving Suggestions:
- Serve with a side of fresh salad or steamed vegetables for a complete meal.
- Pair with crusty bread for a hearty breakfast or brunch option.
- Enjoy cold as a next-day lunch option.
Cooking Tips:
- For added flavor: Include garlic powder or onion powder in the mixture.
- Cheese swap: Substitute cheddar with mozzarella, gouda, or feta for a different flavor.
Nutritional Benefits:
- Zucchini: Low in calories and high in fiber, vitamins, and minerals.
- Eggs: Provide high-quality protein and essential nutrients.
- Kefir: A probiotic-rich dairy product that supports gut health.
- Olive Oil: A heart-healthy fat rich in antioxidants.
Dietary Information:
- Vegetarian: Yes
- Gluten-Free: No (use gluten-free flour as a substitute)
- Dairy-Free: No (use dairy-free kefir and cheese for a dairy-free version)
Nutritional Facts (per serving):
- Calories: 220 kcal
- Total Fat: 18g
- Saturated Fat: 5g
- Cholesterol: 85mg
- Sodium: 320mg
- Total Carbohydrates: 8g
- Dietary Fiber: 2g
- Sugars: 3g
- Protein: 7g
Storage Tips:
- Refrigerate: Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheat: Reheat in the oven or microwave before serving.
- Freeze: The bake can be frozen for up to 2 months. Thaw overnight in the refrigerator and reheat before serving.
Why You’ll Love This Recipe:
- Simple Ingredients: Made with everyday kitchen staples, this dish is easy to whip up on a busy day.
- Healthy and Nutritious: Packed with vegetables, protein, and healthy fats.
- Versatile: Serve warm or cold, making it perfect for meal prep.
- Family-Friendly: Its mild flavors and creamy texture are loved by kids and adults alike.
Conclusion
This Zucchini and Egg Bake is a perfect dish for those who want a quick, healthy, and delicious meal. Whether you’re looking for a comforting breakfast, a light lunch, or a satisfying dinner, this recipe is easy to prepare, nutritious, and sure to be loved by everyone at the table.
Frequently Asked Questions (FAQs):
- Can I use Greek yogurt instead of kefir?
Yes, but it may make the dish slightly thicker. - Can I add other vegetables?
Absolutely! Bell peppers, spinach, or mushrooms work well. - What’s the best way to reheat this dish?
Reheat in the oven at 180°C (350°F) for about 10-15 minutes. - Can I make this bake dairy-free?
Yes, use dairy-free kefir and cheese alternatives. - Is this dish suitable for meal prep?
Yes, it stores well and can be enjoyed over several days. - Can I use a different type of cheese?
Yes, any melting cheese like mozzarella or gouda works. - How can I make it gluten-free?
Substitute flour with a gluten-free flour blend or almond flour. - What size baking dish should I use?
An 8×8-inch or similar-sized dish works well. - Can I freeze the leftovers?
Yes, it freezes well for up to 2 months.