Cheesy Zucchini Egg Bake – A Low-Carb, High-Protein Breakfast Favorite

Introduction

Light, fluffy, and loaded with golden melted cheese, this Cheesy Zucchini Egg Bake is the perfect way to start your morning with something savory, satisfying, and nourishing. Whether you’re feeding a crowd or meal-prepping for the week, this simple baked egg casserole delivers comforting flavor with wholesome ingredients.

Zucchini keeps the texture moist and tender, while eggs and cheese create a high-protein base that’s easy to customize with herbs, veggies, or even breakfast meats. Best of all? It’s naturally low-carb, gluten-free, and ready in about 35 minutes — ideal for busy mornings or weekend brunches alike.

Ingredients Overview

Zucchini

• Use 2 medium zucchinis, grated (about 2 cups).
• Be sure to squeeze out excess moisture using a clean kitchen towel or cheesecloth.
• Adds moisture, fiber, and a mild flavor that pairs beautifully with eggs and cheese.

Eggs

• Use 6 large eggs for a fluffy, protein-rich base.
• Whisked with seasoning and optionally a splash of milk for extra tenderness.

Cheese

• 1 to 1½ cups shredded cheese (depending on how cheesy you want it).
• Good options:
  • Cheddar for classic comfort
  • Mozzarella for gooey meltiness
  • Feta for a tangy Mediterranean twist
  • Parmesan for salty depth (sprinkled on top)

Onion and Garlic

• ½ cup chopped onion (yellow or red) adds sweetness and texture.
• 1 clove garlic, minced adds aromatic flavor.
• Optional, but highly recommended for balance.

Milk or Cream (Optional)

• Add ¼ cup milk or cream for a slightly creamier texture.
• You can also skip it for a denser, frittata-style bake.

Fresh Herbs & Seasoning

• Salt, pepper, dried thyme or oregano work well.
• Fresh basil, parsley, or dill add brightness.
• Optional: crushed red pepper for heat.

Optional Add-Ins

• Cooked bacon or sausage
• Chopped spinach or kale
• Sun-dried tomatoes or cherry tomatoes
• Mushrooms or bell peppers

Step-by-Step Instructions

1. Preheat and Prep

• Preheat oven to 375°F (190°C).
• Grease an 8×8-inch baking dish or small casserole dish.

2. Grate and Drain Zucchini

• Grate 2 medium zucchinis using a box grater.
• Place in a clean towel or cheesecloth and squeeze out as much water as possible.
• This prevents a soggy egg bake.

3. Sauté Aromatics (Optional)

• In a skillet, sauté:
  • ½ cup chopped onion
  • 1 minced garlic clove
  • Cook in a bit of olive oil until soft (about 3–4 minutes).
  • Let cool slightly before adding to the egg mixture.

4. Whisk the Eggs

In a large bowl, whisk:

• 6 eggs
• ¼ cup milk or cream (optional)
• Salt & pepper to taste
• 1 tsp dried herbs (like thyme or oregano)

5. Combine Everything

• Fold in:
  • Drained zucchini
  • Cooked onion and garlic
  • 1 cup shredded cheese
  • Optional mix-ins (like herbs, bacon, veggies)

6. Pour and Bake

• Pour mixture into prepared baking dish.
• Sprinkle extra cheese (like Parmesan or cheddar) on top.
• Bake for 30–35 minutes, or until center is set and top is golden.

7. Cool and Serve

• Let cool for 5–10 minutes before slicing.
• Cut into squares and serve warm or at room temperature.

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Tips, Variations & Substitutions

• Make it dairy-free: Use dairy-free cheese and skip the milk.
• Make it keto: This recipe is already low in carbs, but you can add high-fat ingredients like bacon or more cheese for a keto boost.
• Add grains: Fold in ½ cup cooked quinoa or brown rice for extra heartiness.
• For extra richness: Stir in a spoonful of ricotta or cottage cheese into the eggs.

Storage tip:

• Store leftovers in an airtight container in the fridge for up to 4 days.
• Reheat slices in a skillet, microwave, or oven.

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Serving Ideas & Occasions

This egg bake is perfect for:

• Weekend brunches with toast or salad
• Meal prep — slice and pack for grab-and-go breakfasts
• Kids’ lunchboxes (it’s mild and mess-free)
• A light dinner with soup or roasted veggies on the side

Pair with:

• Avocado slices or guacamole
• Hot sauce or salsa for kick
• A green smoothie or fruit salad

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Nutritional & Health Notes

This cheesy zucchini egg bake is:

• Naturally gluten-free
• Low-carb and high-protein
• Loaded with vegetables, calcium, and vitamins A & C

Per serving (1 of 6):

• Calories: ~210
• Protein: ~12g
• Carbs: ~4g
• Fat: ~15g

To lighten it:

• Use reduced-fat cheese
• Skip the milk or cream
• Add more zucchini or spinach to bulk up

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FAQs

Q1: Why is my egg bake watery?
A1: Most likely the zucchini wasn’t drained enough. Be sure to squeeze out as much liquid as possible before mixing it in.

Q2: Can I use frozen zucchini?
A2: Yes, but thaw it first and squeeze out all the liquid thoroughly.

Q3: Can I prep this ahead of time?
A3: Yes! You can fully bake it and reheat, or assemble and refrigerate overnight to bake fresh in the morning.

Q4: Can I use egg whites only?
A4: Absolutely. Use 1 cup of liquid egg whites or 8 egg whites in place of whole eggs.

Q5: Can I freeze it?
A5: Yes. Bake, cool completely, slice, and freeze wrapped individually. Reheat in oven or microwave.

Q6: What cheeses work best?
A6: Cheddar, mozzarella, feta, goat cheese, or a blend. Avoid overly dry or crumbly cheeses that don’t melt well.

Q7: How do I know it’s done baking?
A7: The center should be firm and not jiggle when shaken. A knife inserted should come out clean or with melted cheese, not raw egg.

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