This zucchini egg bake is a high-protein, low-carb recipe that works equally well for breakfast, lunch, or dinner. Whip it up on a weekend and enjoy healthy meals all week long.
Whether you call it an egg bake, crustless quiche, or breakfast casserole, I love a good make-ahead egg breakfast. Not only are they made in one pan and super easy to prepare, but they are so versatile, and you can mix and match the veggies and ingredients based on the season.
This zucchini egg bake recipe is inspired by fresh and fragrant summer flavors. You can enjoy it as part of a weekend brunch, serve it with fresh fruit for a balanced breakfast, or with a green salad for a light lunch or dinner.
Why You’ll Love it
- Made in One Pan – Cooked in a single baking dish, this egg bake is a great brunch for a crowd or a healthy meal prep idea for weekday breakfasts.
- High in Protein – The combination of eggs, milk, and feta cheese gives this zucchini egg bake 15 grams of protein per serving.
- Low Carb – The focus on zucchini makes this egg bake a low-carb breakfast with added fiber.
Ingredients + Substitutions
- Eggs – To add some protein. The recipe calls for whole eggs, but you can use a combination of eggs and egg whites if preferred. See the notes section of the recipe card for details.
- Zucchini – To add some veggies. The recipe calls for grated zucchini, or shredded zucchini, but sliced zucchini would also work well.
- Feta – To add some more protein and healthy fats. The recipe calls for feta cheese, but cottage cheese or shredded parmesan cheese would also work well.
- Milk – To add some more protein and ensure the eggs don’t come out rubbery.
- Fresh Herbs – To add some flavor. I used a mixture of parsley, basil, and dill, but any combination of fresh herbs will work well. You can use dried herbs if needed; see the notes section of the recipe card for details.
- Green Onion – To flavor the dish. The recipe calls for spring onions, but you can use a white onion or onion powder if needed. See the notes section of the recipe card for details.
- Garlic Powder – For additional flavor.
- Olive Oil – To add some healthy fats and grease the pan. You can use regular or extra virgin olive oil, avocado oil, melted butter, or cooking spray would also work well.
- Salt and Pepper – To season the zucchini and eggs.
Dietary Adaptions
To Make it Gluten-Free: No adaptations are needed; this recipe is gluten-free.
To Make it Dairy-Free: Omit the milk and feta cheese.
Red’s Nutrition Tip
Eating a savory breakfast like this zucchini egg bake is a great way to eat less sugar. Not only do savory breakfasts contain little or no added sugar, but their high protein content, particularly when paired with high-fiber foods, can help to balance blood sugar and improve satiety throughout the day.
Serving Suggestions
This zucchini egg bake recipe is a high-protein, low-carb meal that is a good source of protein, fat, and micronutrients. It can be enjoyed on its own as a light breakfast or lunch, or served with additional items to create a more filling meal or suit your personal calorie or macro needs. For example:
- To make it higher in protein, add 1 cup of cottage cheese to the egg mixture.
- To make it lower in fat, swap half of the eggs for egg whites and/or use low-fat feta.
- To make it higher in fiber, serve it with a side of fresh berries.
Storage + Reheating
To Store: Once cooled, the zucchini egg bake can be stored whole, covered with aluminum foil or plastic wrap, or leftover pieces can be transferred to an airtight container and stored in the refrigerator for up to 3-4 days.
To Freeze: To freeze it whole, allow the egg bake to cool completely, then cover it with aluminum foil and plastic wrap or a freezer-safe bag and store it in the freezer for up to 3 months. Individual pieces can be frozen in an airtight container.
To Reheat: To reheat whole, allow the egg bake to thaw completely or reheat directly from the fridge, uncovered, by baking in the oven at 350°F for 15-20 minutes or until heated through. Individual pieces can be reheated in an oven-proof dish in the oven at 350°F for 5-10 minutes or in a microwave-safe container in the microwave for 1-2 minutes.
More Egg Breakfast Recipes:
- Breakfast Egg Bake
- Sweet Potato Breakfast Casserole
- Spinach Breakfast Casserole
- Creamy Spinach Baked Eggs
- Egg, Sausage, and Bread Casserole
Zucchini Egg Bake
With 15 grams of protein per serving, this egg bake with zucchini is a high-protein, low-carb, and filling meal that works well for breakfast, lunch, or brunch.
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Prep Time: 10 minutes -
Cook Time: 40 minutes
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Total Time: 50 minutes
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Yield: 8 slices 1x
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Category: Breakfast
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Method: Baked
Prep Time:
Yield:
Category:
Method:Ingredients
- 4 cups grated zucchini (about 3 small zucchini or 1 large zucchini)
- 12 eggs
- 1/2 cup milk
- 1 teaspoon garlic powder
- 1/2 teaspoon salt
- 1 pinch ground black pepper
- 2 green onions, thinly sliced
- 1/4 cup fresh herbs, finely chopped (parsley, basil, and/or dill)
- 1 cup crumbled feta cheese
- Olive oil, for greasing
Instructions
- Preheat the oven to 400°F and lightly grease a 9 x 13-inch baking dish with olive oil.
- Using a box grater, grate the zucchini into small pieces, then place it in a fine mesh strainer or colander, season with a pinch of salt, and allow to sit for 10 minutes. Once rested, using your hands, press the zucchini to remove as much liquid and excess moisture as possible.
- In a large bowl, add the cracked eggs, milk, garlic powder, salt, and black pepper, and whisk until well combined.
- Once whisked, add the shredded zucchini, sliced green onions, chopped fresh herbs, and crumbled feta cheese and stir again to combine.
- Pour the egg mixture into the greased baking dish, ensuring everything is well incorporated and evenly distributed.
- Transfer the baking dish to the oven and bake for 25-30 minutes until the eggs are set in the middle and the sides are just turning golden brown.
- Once cooked, the egg bake can be enjoyed immediately, served warm, or cooled and stored in the fridge for 3-4 days or in the freezer for up to 3 months.
Notes
To Use Egg Whites: Swap 1/4 cup of liquid egg white for every 1 egg.
To Use Dried Herbs: Swap the fresh herbs for 1 1/2 tablespoons of dried herbs, such as dried parsley, dried dill, dried basil, or dried oregano.
To Use a White or Yellow Onion: Swap the green onions for 1/4 cup diced onion.
To Use Onion Powder: Swap the green onions for 1 teaspoon of onion powder.
To Use Minced Garlic: Swap the garlic powder for 2 garlic cloves, minced or grated.
To Use Cottage Cheese: Swap the feta cheese for 1 cup of cottage cheese.
Nutrition
- Serving Size: 1 slice
- Calories: 182 calories
- Sugar: 2 grams
- Fat: 12 grams
- Carbohydrates: 5 grams
- Fiber: 1 gram
- Protein: 15 grams
Excellent recipe. I baked it in a muffin tin, large size, and froze each individually. We take one out in the evening or morning and take to work. Many people ask for the recipe. If we eat for supper I make a salad or cook turkey bacon to go with it. Thank you for the recipe.
Gaylene
I love the idea of doing in it muffin tins. Thanks for sharing, Gaylene!
This is a quick & easy brunch recipe to make if you’re serving a group or having to take something to a family gathering. You can make it up as individual servings as well. It’s so delicious either way.
Thank you so much for sharing, Syl! I’m so happy you enjoyed it. 🙂