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:
- Use a mandoline or a sharp knife to slice the zucchini into thin, even rounds or ribbons.
- Lightly sprinkle with salt and let sit for 5 minutes to release excess moisture. Pat dry with a paper towel.
- Prepare the Egg Mixture:
- In a bowl, whisk together the eggs, milk, salt, black pepper, and garlic powder.
- Stir in the shredded cheese and chopped herbs.
- Assemble the Cups:
- Preheat your oven to 375°F (190°C) and grease a 12-cup muffin tin with cooking spray or olive oil.
- Line the inside edges of each muffin cup with overlapping zucchini slices, creating a “petal” effect.
- Optionally, place a halved cherry tomato at the bottom of each cup for added flavor.
- Pour the egg mixture into each prepared muffin cup, filling about ¾ of the way.
- Bake the Cups:
- Bake in the preheated oven for 18-20 minutes, or until the egg is set and slightly golden on top.
- 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)
- Can I use yellow squash instead of zucchini?
Yes, yellow squash works just as well and adds a pop of color. - What if I don’t have a muffin tin?
Use ramekins or silicone molds as an alternative. - Can I make this dairy-free?
Yes, omit the cheese or use a plant-based cheese substitute. - How can I make the cups spicier?
Add a pinch of chili flakes or diced jalapeños to the egg mixture. - Can I prepare these in advance?
Absolutely! Store them in the fridge and reheat as needed. - What other veggies can I add?
Try diced bell peppers, mushrooms, or spinach for added nutrients. - Can I make these cups larger?
Use a jumbo muffin tin for larger servings; adjust the baking time accordingly. - Do they work without milk?
Yes, the texture may be slightly firmer, but they will still be delicious. - 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. - 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! 😊