Zucchini Egg Bake Cups

These Zucchini Egg Bake Cups are a delightful and healthy dish, perfect for breakfast, brunch, or even a light dinner. With a beautiful zucchini petal design, they’re as visually appealing as they are delicious. Packed with protein and veggies, these cups are easy to make and customizable with your favorite add-ins.

Preparation Time

  • Prep Time: 15 minutes
  • Cook Time: 20 minutes
  • Total Time: 35 minutes

Ingredients

  • Zucchini: 2 medium, thinly sliced into rounds or ribbons
  • Eggs: 6 large
  • Milk: ¼ cup (60 ml)
  • Cheese: ½ cup (60 g), shredded (cheddar, mozzarella, or your favorite)
  • Salt: ½ teaspoon
  • Black pepper: ¼ teaspoon
  • Garlic powder: ½ teaspoon
  • Cherry tomatoes: 6, halved (optional)
  • Fresh herbs: 2 tablespoons, chopped (parsley, dill, or chives)

Directions

  • Prepare the Zucchini Petals:
    1. Use a mandoline or a sharp knife to slice the zucchini into thin, even rounds or ribbons.
    2. Lightly sprinkle with salt and let sit for 5 minutes to release excess moisture. Pat dry with a paper towel.
  • Prepare the Egg Mixture:
    1. In a bowl, whisk together the eggs, milk, salt, black pepper, and garlic powder.
    2. Stir in the shredded cheese and chopped herbs.
  • Assemble the Cups:
    1. Preheat your oven to 375°F (190°C) and grease a 12-cup muffin tin with cooking spray or olive oil.
    2. Line the inside edges of each muffin cup with overlapping zucchini slices, creating a “petal” effect.
    3. Optionally, place a halved cherry tomato at the bottom of each cup for added flavor.
    4. Pour the egg mixture into each prepared muffin cup, filling about ¾ of the way.
  • Bake the Cups:
    1. Bake in the preheated oven for 18-20 minutes, or until the egg is set and slightly golden on top.
    2. Let the cups cool slightly before carefully removing them from the muffin tin with a spoon or spatula.
  • Serve:
    • Enjoy warm or at room temperature, garnished with additional fresh herbs if desired.

Serving Suggestions

  • Serve with a side of fresh fruit or a simple green salad.
  • Pair with toast or whole-grain bread for a more filling meal.
  • Top with avocado slices or a dollop of sour cream for extra richness.

Cooking Tips

  • Ensure zucchini slices are thin enough to bend easily without breaking.
  • For extra flavor, sprinkle a little Parmesan on top before baking.
  • Add diced vegetables, cooked bacon, or ham to the egg mixture for variety.

Nutritional Benefits

  • Zucchini: Low in calories, high in fiber, and rich in antioxidants.
  • Eggs: Provide high-quality protein, vitamins, and essential fats.
  • Cheese: Adds calcium and protein for bone and muscle health.

Dietary Information

  • Vegetarian: Yes
  • Gluten-Free: Naturally gluten-free
  • Low-Carb: Suitable for low-carb and keto diets

Nutritional Facts (Per cup, assuming 12 cups)

  • Calories: 80
  • Protein: 6 g
  • Carbohydrates: 2 g
  • Fat: 5 g
  • Fiber: 0.5 g

Storage Tips

  • Refrigeration: Store in an airtight container for up to 3 days. Reheat in the microwave or oven.
  • Freezing: Freeze individually wrapped cups for up to 2 months. Thaw and reheat before serving.

Why You’ll Love This Recipe

  • Quick and easy to prepare with minimal cleanup.
  • Healthy, protein-packed, and perfect for meal prep.
  • Versatile and customizable with various fillings and flavors.
  • Beautiful presentation with the zucchini petal design.

Conclusion
These Zucchini Egg Bake Cups are a healthy and visually stunning way to enjoy a quick meal or snack. The delicate zucchini petals add a touch of elegance, while the fluffy egg filling delivers on flavor and nutrition. Whether you’re meal-prepping or entertaining, these cups are sure to impress.

Frequently Asked Questions (FAQs)

  1. Can I use yellow squash instead of zucchini?
    Yes, yellow squash works just as well and adds a pop of color.
  2. What if I don’t have a muffin tin?
    Use ramekins or silicone molds as an alternative.
  3. Can I make this dairy-free?
    Yes, omit the cheese or use a plant-based cheese substitute.
  4. How can I make the cups spicier?
    Add a pinch of chili flakes or diced jalapeños to the egg mixture.
  5. Can I prepare these in advance?
    Absolutely! Store them in the fridge and reheat as needed.
  6. What other veggies can I add?
    Try diced bell peppers, mushrooms, or spinach for added nutrients.
  7. Can I make these cups larger?
    Use a jumbo muffin tin for larger servings; adjust the baking time accordingly.
  8. Do they work without milk?
    Yes, the texture may be slightly firmer, but they will still be delicious.
  9. Can I use shredded zucchini instead of slices?
    Yes, but it won’t create the same petal effect. Squeeze out excess moisture before mixing it into the eggs.
  10. Are these cups freezer-friendly?
    Yes, they freeze and reheat well, making them great for meal prep.

Enjoy these beautiful and delicious Zucchini Egg Bake Cups as a healthy and satisfying addition to your meal rotation! 😊