If you’re looking for a healthy, high-protein breakfast that actually keeps you full, these Mediterranean Zucchini Egg Cups are about to become a new favorite. Thin ribbons of zucchini create the perfect edible “crust” for a flavorful egg filling packed with protein-rich eggs, creamy Greek yogurt, spinach, juicy cherry tomatoes, and tangy feta cheese.
They’re easy to make, naturally gluten-free, meal-prep friendly, and loaded with wholesome ingredients that fit beautifully into an anti-inflammatory lifestyle. Whether you’re prepping breakfasts for the week or serving them at a weekend brunch, these zucchini egg cups are as nutritious as they are delicious.
Why You’ll Love This Recipe
- High in protein – Each egg cup is packed with protein from eggs, Greek yogurt, and feta to help keep you satisfied and energized.
- Anti-inflammatory ingredients – Made with nutrient-dense zucchini, spinach, tomatoes, herbs, and protein-rich eggs for a wholesome breakfast you can feel good about.
- Perfect for meal prep – Make a batch ahead of time and enjoy a quick grab-and-go breakfast throughout the week.
- Easy to customize – Add your favorite vegetables, herbs, or proteins to make them your own.
- A delicious way to eat more veggies – The zucchini “cups” make these fun, beautiful, and packed with extra nutrients.
Frequently Asked Questions
Can I make these zucchini egg cups ahead of time?
Absolutely! These egg cups are perfect for meal prep and can be stored in an airtight container in the refrigerator for up to 4 days.
Can I freeze zucchini egg cups?
Yes. Let them cool completely, then freeze in a freezer-safe container for up to 2 months. Thaw overnight in the refrigerator and reheat before serving.
What can I substitute for feta cheese?
Goat cheese, shredded mozzarella, or dairy-free feta alternatives all work well in this recipe.
Why are my egg cups watery?
Zucchini naturally contains a lot of moisture. If your zucchini strips seem particularly wet, lightly pat them dry with a paper towel before lining the muffin pan.
How to make Mediterranean Zucchini Egg Cups:step-by-step
Ingredients
Zucchini Cups
- 2–3 medium zucchini
- Olive oil spray or 1 tablespoon olive oil
Egg Filling
- 6 large eggs
- 180 grams (3/4 cup) plain Greek yogurt or cottage cheese
- 60 grams (1/4 cup) milk of choice
- 1 teaspoon sea salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1 teaspoon dried oregano
- 1/2 teaspoon turmeric
- 1 packed cup baby spinach, finely chopped
- 120 grams cherry tomatoes, halved
- 75 grams feta cheese, crumbled
- Optional: fresh basil, parsley, or dill
Equipment
- Food scale
- Measuring cups/spoons
- Mixing bowls
- Whisk
- 12 cup muffin pan
- Portion scoop (optional but handy)
Instructions
- Prepare the zucchini: Preheat the oven to 375 degrees F.
- Using a vegetable peeler or mandolin, shave the zucchini lengthwise into thin strips (at least 24 strips).
- Arrange the zucchini ribbons in a single layer and gently pat them dry with paper towels to remove excess moisture. This helps prevent the egg cups from becoming watery as they bake.
- Lightly grease a 12-cup muffin pan. Line each muffin cup with overlapping zucchini strips, wrapping them around the sides to create little “nests.”
- Make the filling: in a large bowl, whisk together the eggs, Greek yogurt or cottage cheese, milk, and seasonings. Whisk until smooth and lightly frothy.
- Pour the egg mixture evenly into each zucchini-lined muffin cup using a 1/3rd cup measuring cup.
- Top with remaining cherry tomatoes, feta cheese, and fresh herbs if using.
- Bake for 22–26 minutes or until the centers are set and lightly golden.
- Allow them to cool in the pan for about 5–10 minutes before gently removing.
Storage Instructions
- Store leftover zucchini egg cups in an airtight container in the refrigerator for up to 4 days.
- To reheat, microwave individual egg cups for 20–30 seconds or warm them in a 325°F oven for 5–10 minutes until heated through.
- Freezing: These zucchini egg cups freeze well for up to 2 months. Allow them to cool completely, then place them in a freezer-safe container or zip-top bag.
More anti-inflammatory recipes
- Mahi Mahi Zucchini Boats (with Pico de Gallo)
- Creamy Zucchini Soup
- Lemon Garlic Sheet Pan Salmon with Potatoes and Green Beans
- Greek Farro Salad Recipe (with chickpeas and feta)
Mediterranean Zucchini Egg Cups (High Protein & Meal Prep Friendly)
These Mediterranean zucchini egg cups are a high-protein, healthy breakfast made with eggs, spinach, feta, and cherry tomatoes that are perfect for meal prep.
Equipment
- 12 cup muffin pan
- Mixing bowl
- Vegetable peeler
- Measuring cups and spoons
- Whisk
Ingredients
Zucchini Cups
- 2-3 medium zucchini
- 1 tablespoon avocado or olive oil
Egg Filling
- 6 large eggs
- 180 grams (3/4 cup) plain Greek yogurt or cottage cheese
- 60 grams (1/4 cup) milk of choice
- 1 teaspoon salt
- 1/2 teaspoon black pepper
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1 teaspoon dried oregano
- 1/2 teaspoon turmeric
- 1 packed cup baby spinach (finely chopped)
- 120 grams cherry tomatoes (halved )
- 75 grams feta cheese (crumbled)
- fresh basil, parsley, or dill (optional for topping)
Instructions
-
Prepare the zucchini: Preheat the oven to 375 degrees F.
-
Using a vegetable peeler or mandolin, shave the zucchini lengthwise into thin strips (at least 24 strips).
-
Arrange the zucchini ribbons in a single layer and gently pat them dry with paper towels to remove excess moisture. This helps prevent the egg cups from becoming watery as they bake.
-
Lightly grease a 12-cup muffin pan. Line each muffin cup with overlapping zucchini strips, wrapping them around the sides to create little “nests.”
-
Make the filling: in a large bowl, whisk together the eggs, Greek yogurt or cottage cheese, milk, and seasonings. Whisk until smooth and lightly frothy.
-
Pour the egg mixture evenly into each zucchini-lined muffin cup using a 1/3rd cup measuring cup.
-
Top with remaining cherry tomatoes, feta cheese, and fresh herbs if using.
-
Bake for 22–26 minutes or until the centers are set and lightly golden.
-
Allow them to cool in the pan for about 5–10 minutes before gently removing.
-
Store leftover zucchini egg cups in an airtight container in the refrigerator for up to 4 days.
-
To reheat, microwave individual egg cups for 20–30 seconds or warm them in a 325°F oven for 5–10 minutes until heated through.
-
Freezing: These zucchini egg cups freeze well for up to 2 months. Allow them to cool completely, then place them in a freezer-safe container or zip-top bag.
Nutrition
Nutritional information is automatically calculated and should be used as an approximation only.
Comments