These baked zucchini egg muffin cups are a tasty, wholesome option for breakfast, a quick snack, or a light meal. Low in carbs and high in protein, they’re easy to make ahead and reheat for grab-and-go convenience.
If you enjoy zucchini, these zucchini egg muffins are a real treat. They’re simple to prepare, packed with vegetables, and use fewer than ten ingredients—eight to be exact—most of which are probably already in your kitchen.
Where I usually use zucchini for dishes like zucchini lasagna or casseroles and eggs for quiches, these muffin cups combine both ingredients for a bright, flavorful result. The zucchini, cheese, and a touch of nutmeg blend into a satisfying, refined taste.
Table of Contents
- Why this recipe works
- Recipe ingredients:
- Additions/ Substitutions
- Step by step instructions
- Expert tips:
- Recipe FAQs
- Other breakfast recipes you’ll love:
- Healthy Zucchini Egg Muffin Cups Recipe
Why this recipe works
- Eggs provide a solid source of protein. These egg muffins are naturally gluten-free and low-carb / Keto-friendly.
- They’re highly customizable to fit different tastes and dietary needs.
- The combination of sautéed zucchini, melted cheese, and a hint of nutmeg creates a rich, well-rounded flavor.
- They make a perfect grab-and-go breakfast or snack.
Recipe ingredients:
- Zucchini – use small to medium fresh zucchini, shredded to make about 2 1/2 cups.
- Garlic powder and onion powder – convenient and flavorful; fresh garlic and onion can be used instead.
- Eggs – large eggs are used in this recipe.
- Gruyère or Swiss cheese – shredded; Parmesan or cheddar also work well.
- Ground nutmeg – a little goes a long way and lifts the flavors.
See the recipe card below for the full ingredient list and measurements.
Additions/ Substitutions
- Fresh aromatics: Substitute fresh garlic and onion for the powdered versions; sauté them with the zucchini.
- Cheese swaps: Use shredded Parmesan or cheddar if you prefer.
- Dairy-free / Paleo / Whole30: Omit the cheese to make the muffins dairy-free and suitable for those diets.
Step by step instructions
Step 1: Shred and cook the zucchini.
Cooking the shredded zucchini removes excess moisture so the muffins won’t be soggy. It also concentrates the zucchini’s flavor.
Step 2: Cook until the moisture has evaporated and the zucchini has reduced and started to turn lightly golden.
Step 3: Whisk the eggs in a large bowl.
Step 4: Stir the shredded cheese, salt, pepper, and nutmeg into the eggs.
Step 5: Fold the cooked zucchini into the egg mixture.
Step 6: Spoon the mixture evenly into a silicone muffin tin or a well-greased standard tin.
Silicone molds help prevent sticking and make removal easier.
Step 7: Bake until set and lightly golden.
Step 8: Cool briefly, remove from the tins, and enjoy.
Expert tips:
- Use a silicone muffin mold or grease the tin well.
- Silicone molds are the easiest way to prevent sticking. Regular tins can work if very well greased.
- Sauté the zucchini thoroughly to remove moisture.
- Zucchini is mostly water; cooking it until the liquid has evaporated prevents soggy muffins. You’ll see steam and some shrinking as it cooks.
Recipe FAQs
Yes. Let the muffins cool completely, wrap them individually in plastic wrap, and store in the freezer for 3–4 months. Thaw overnight in the refrigerator or reheat from frozen in the microwave.
For breakfast: Pair with fruit and bacon or sausage for a complete meal.
For lunch: Serve with a salad or roasted potatoes.
As a snack: Eat a few on their own to curb hunger between meals.
Store in an airtight container in the refrigerator for 3–5 days.
Other breakfast recipes you’ll love:
Broccoli Egg Muffins
Spinach Feta Egg Cups
Cherry Mango Carrot Smoothie with Greek Yogurt
Paleo Gluten Free Spinach Bacon Quiche
Banana Oatmeal Chocolate Chip Cookies
Gluten-free Steel Cut Oats
Sweet Potato Bacon Egg Cups
Did you try this recipe? Please leave me a ⭐ review below!
Healthy Zucchini Egg Muffin Cups
Equipment
-
1 silicone muffin mold (or a well-greased muffin tin)
Ingredients
- 2 1/2 cups shredded zucchini, (about 2 medium zucchini)
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 9 eggs
- 1/2 cup shredded Gruyère or Swiss cheese
- 1/2 teaspoon salt
- 1/4 teaspoon ground black pepper
- 1/4 teaspoon ground nutmeg
Instructions
-
Preheat the oven to 350°F (175°C). Grease a silicone muffin tin or a regular muffin tin with oil or butter. Silicone molds work best to prevent sticking.
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Add shredded zucchini to a frying pan with garlic powder and onion powder. Spread it out and cook over medium heat for 10–12 minutes, stirring occasionally and pressing it flat. Cook until most of the moisture evaporates and the zucchini is slightly browned. Let cool for a few minutes.
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In a large bowl, whisk the eggs. Add the cheese, salt, pepper, nutmeg, and the cooked zucchini, then mix until combined.
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Spoon about 4 tablespoons of the mixture into each muffin cup.
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Bake for 23–28 minutes, until the egg muffins are set. Allow them to cool briefly, run a knife around the edges, then remove and serve or cool on a wire rack.
Notes
- Use fresh garlic and onion instead of powders if you prefer; sauté with the zucchini.
- Substitute shredded Parmesan or cheddar for Gruyère or Swiss.
- Omit the cheese to make the recipe Paleo, Whole30, or dairy-free.
Nutrition
Nutrition information is automatically calculated and should be used as an approximation.