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.
Servings:
12
egg cups
Calories:
55
kcal
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 )
- 50 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 on a plate 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 (about 2 per cup), 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. Then mix in the spinach and half of the halved tomatoes.
-
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
Serving:
1
egg cup
|
Calories:
55
kcal
|
Carbohydrates:
2
g
|
Protein:
9
g
|
Fat:
3
g
|
Sodium:
135
mg
|
Nutritional information is automatically calculated and should be used as an approximation only.
