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    Home » Recipes

    Zucchini Egg Cups

    Published: Mar 9, 2023 by Caitlin Rule · This post may contain affiliate links

    Jump to Recipe·Print Recipe

    Zucchini egg cups are a healthy, simple and tasty way to enjoy breakfast. Whole eggs are mixed with tomatoes and wrapped in zucchini. The perfect high protein and low carb and low-carb grab and go breast or snack!

    Zucchini wrapped egg cups on a plate with zucchini and tomatoes on the side.

    If you want a breakfast recipe that’s low in carbs, packed with protein and easy to make, you need to try these zucchini egg muffins! Making eggs is obviously easy but when you make egg cups, you have them ready to go for easy access. And since most of us don’t have time to whip up a gourmet or healthy meal everyday, these are great to keep on hand.

    I love popping them on top of a salad, sliced up onto avocado toast or simply grab from fridge and eat it on the go! These are such a good recipe to meal prep. You can add any fillings you like, so use what you have on hand!

    Side shot of zucchini egg cups on a plate.

    Ingredients you’ll need

    All you need are 4 easy ingredients to bring these zucchini egg cups to life!

    • Eggs: You’ll need whole eggs to make these egg cups. Any eggs work well in this recipe – I like large free range eggs here.
    • Zucchinis: Peeled into thin strips to make the "shell".
    • Tomatoes: I used cherry tomatoes but you can use 1 large tomato if that’s all you have.
    • Salt+ pepper: A little salt and pepper is necessary for any egg recipe, in my opinion!
    • Chives: Add the perfect herbaceous flavour to these eggs.
    Ingredients shown to make egg cups.

    How to make zucchini egg cups

    Making these low carb zucchini egg cups couldn’t be easier! Simply start by preheating your oven to 180/350F.

    Using a vegetable peeler, carefully peel the zucchini’s into long strips.

    A zucchini and strips of zucchini on a wooden cutting board with a vegetable peeler.


    Grab a muffin tray and spray with olive oil or brush with oil. Add 2 zucchini strips to wrap around each muffin cup cavity. If your using small zucchinis you may need 3 strips.

    Once the zucchinis are in the muffin tray, crack an egg into each one. Then, top each egg with your chopped tomato, chives, sea salt, and black pepper.

    Muffin pan with zucchini strips wrapped around each cavity.
    Muffin pan with raw zucchini strips wrapped around each cavity filled with egg and tomatoes.

    Bake for 18-20 minutes, or until the egg whites are set and cooked to your liking. Once they’re done, remove them from the oven, serve, and enjoy!

    Variations

    • Add extra protein. Sprinkle 1 teaspoon of your favourite cooked protein like bacon, sausage or ground meat to each cup.
    • Make them cheesy. Shredded cheddar, parmesan, crumbled feta or goat cheese would provide additional flavour and creaminess.
    • Add seasonings. Mix it up with fresh herbs like basil, Italian seasoning or red pepper flakes.
    • Use different vegetables. Not a fan of tomatoes? Replace with equal parts diced capsicum (bell pepper), diced broccoli sautéed mushrooms. About 1 teaspoon per cup.*
    • Add toppings. Serve warm egg muffins with hot sauce, greek yogurt, avocado, chives or even salsa!
    Close up shot of zucchini egg cup in hand.

    How to store

    • Refrigerate any leftovers in an airtight container, for up to one week.
    • Freeze for up to one month. When you’re ready to eat them, simply follow the reheating instructions below!
    • To reheat, place your egg cups in the microwave for 30 seconds. You can also reheat them in the oven, at 150C/ 300F, for 5-6 minutes, if you prefer. If you do this method, I recommend decreasing the initial cook time on your egg cups by 1-2 minutes, so that the eggs don’t get overcooked!

    FAQ

    What is the point of making egg cups? 

    They’re a great way to meal prep a high protein and healthy snack you can add to breakfast. Plus this version also sneaks in some veggies!

    How do you keep egg cups from getting soggy?

    When reheating, wrap each egg cup in a paper towel to soak up excess liquid before placing in the microwave. This should prevent the egg cups from getting soggy.

    Can I use just egg whites instead?

    If you don't want to use whole eggs, use the whites from 2 large eggs and add extra veggies for flavour.

    Zucchini egg cups on a plate.

    More egg recipes 

    Silverbeet Tortilla Quiche

    Crustless Salmon & Spinach Quiche

    Mini Spinach and Feta Quiche

    If you try this zucchini egg cups recipe or have a question, please let me know! Leave a comment and rate it below. I love to hear what you think, or any changes you make.

    Print
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    Zucchini wrapped egg cups on a plate with zucchini and tomatoes on the side.

    Zucchini Egg Cups


    5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    4 from 1 review

    • Author: Caitlin Rule
    • Total Time: 30 minutes
    • Yield: 12 eggs 1x
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    Description

    These zucchini egg cups are a healthy, simple and tasty way to enjoy breakfast. Whole eggs are mixed with tomatoes and wrapped in zucchini. The perfect high protein and low-carb, grab and go breakfast or snack!


    Ingredients

    Scale
    • 2 large zucchini
    • 12 large eggs
    • 12 cherry tomatoes or 1 large tomato, chopped
    • 3 tablespoons chives, finely chopped
    • Salt and pepper, to taste

    Instructions

    1. Preheating your oven to 180C/ 350F.
    2. Using a vegetable peeler, carefully peel the zucchini’s into long strips.
    3. Grab a muffin tray and spray with olive oil or brush with oil. Add 2 zucchini strips to wrap around each muffin cup cavity. If your using small zucchinis you may need 3 strips.
    4. Once the zucchinis are in the muffin tray, crack an egg into each one. Then, top each egg with your chopped tomato, chives, sea salt, and black pepper.
    5. Bake for 18-20 minutes, or until the egg whites are set and cooked to your liking. Once they’re done, remove them from the oven, serve, and enjoy!

    Notes

    • Refrigerate leftovers in an airtight container, for up to one week.
    • Freeze for up to one month. Reheat in microwave for 30 seconds.
    • See ideas for variations above in blog post*
    • Prep Time: 10 minutes
    • Cook Time: 20 minutes
    • Category: Breakfast
    • Method: Bake
    • Cuisine: International

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    1. Tegan says

      February 21, 2024 at 6:45 pm

      It didn't work out as in the photo but close enough! At least the egg wasn't super glued to the side of the muffin holes like they usually are when I make flourless quiche. I baked them for a little over 20 mins and they still tasted great. Maybe thicker layers of zuchinni for the sides next time. I used 2 strips for the sides and a square-ish piece for the bottom. They still taste delicious even if they don't look exactly like the photo so they're not going to waste!






      Reply

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    About Caitlin

    Welcome! I’m Caitlin

    I'm a nutritionist, foodie, and mum, here to help you add more goodness to your everyday life! You'll find plenty of delicious, simple, and nutritious recipes to satisfy your cravings and nourish your family.

    More About Me →

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