Zucchini and Egg Bake Recipe

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:

  1. Prepare the Ingredients:
    • Dice the zucchini into small cubes.
    • Preheat your oven to 180°C (350°F).
  2. 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.
  3. Bake:
    • Pour the mixture into a greased or lined baking dish.
    • Bake in the preheated oven for 30 minutes.
  4. 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.
  5. 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):

  1. Can I use Greek yogurt instead of kefir?
    Yes, but it may make the dish slightly thicker.
  2. Can I add other vegetables?
    Absolutely! Bell peppers, spinach, or mushrooms work well.
  3. What’s the best way to reheat this dish?
    Reheat in the oven at 180°C (350°F) for about 10-15 minutes.
  4. Can I make this bake dairy-free?
    Yes, use dairy-free kefir and cheese alternatives.
  5. Is this dish suitable for meal prep?
    Yes, it stores well and can be enjoyed over several days.
  6. Can I use a different type of cheese?
    Yes, any melting cheese like mozzarella or gouda works.
  7. How can I make it gluten-free?
    Substitute flour with a gluten-free flour blend or almond flour.
  8. What size baking dish should I use?
    An 8×8-inch or similar-sized dish works well.
  9. Can I freeze the leftovers?
    Yes, it freezes well for up to 2 months.