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6 Portions


0 hours 10 mins


0 hours 25 mins


0 hours 35 mins
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1 Zucchini, peeled into long strips
6 Tsp. Chopped Red Bell Pepper
6 Tsp. Chopped tomatoes, seeds removed from tomatoes
6 Tsp. Tomatoes and green chilies (Rotelle)
6 Tbsp. Cheddar or Monterey Jack cheese, shredded
1 Green Onion, chopped, white and green separated
1 Tbsp. Fresh parsley, chopped
3 Eggs
1/4 Cup skim milk
Kosher Salt and Pepper to taste
Fat-Free Greek yogurt to serve (optional)
Cooking spray


1) Spray a 6 muffin cup pan with cooking spray. Preheat the oven to 350 degrees F.

2) Using a vegetable peeler, peel one zucchini in long strips. Place 2-3 three strips in each muffin cup around the edge creating a cup in the middle.

3) Add the pepper, tomatoes, cheese and rotelle tomatoes and chilies in layers in each cup.

4) In a large measuring cup, beat the eggs with the milk, white and light green part of onion, parsley, salt and pepper. Pour evenly into each zucchini cup. Bake for about 25 minutes until the eggs are set.

5) Run your knife around the edges of each cup to loosen the zucchini cup from the edge. Using a tablespoon, carefully remove each muffin to a platter. Garnish with the chopped dark green part of the onion and serve with yogurt if using.

NOTES:  My zucchini egg cups have been in regular rotation for weeks now.  The flexibility on veggies you can use in the filling, plus the ease of making these, have me making them for breakfast, brunch and lunch.  While this recipe outlines what I used today, consider using mushrooms, summer squash, steamed and chopped broccoli and spinach too.

This week I also tried turkey bacon egg cups, chicken egg cups, and Canadian bacon egg cups.  I’m thinking the possibilities are endless.  While I’ve always made zucchini egg MUFFINS and other varieties of my egg muffins recipe, I liked the idea of wrapping zucchini slices around the egg filling.  It is a little different and adds a nice twist to this brunch option.  I’m also getting in more veggies and the presentation is great.  So consider this more of a method, rather than a recipe, and add your favorite ingredients.

You can make these ahead and store in a baggie or covered container in the fridge.  Then in the morning, just wrap in paper towel and put in the microwave for 10 seconds.  Talk about fast and filling.  I added the Greek yogurt on the side for even more protein and serving these with salsa and guacamole would make them even more robust.  I found 2-3 a perfect serving.

FYI:  you can also make these using only egg whites and feel free to use skim, 1%, 2%, whole milk, half-and-half or cream in the mix too.

To get started on this dish, simply chop up all your ingredients in to tiny pieces.  Remember, they are going into a muffin sized cup.  Using a vegetable peeler, peel long strips off of one zucchini.

Spray your muffin tin with cooking spray and add 2-3 zucchini slice around the edges of the muffin cup.  Layer your ingredients in the middle of the zucchini cup.

In a measuring cup with a pouring spout, add the eggs, milk of choice, chopped herbs and whites of green onion.  Season with salt and pepper and beat with a fork.  Pour into the prepared zucchini cups until almost full.

Simply pop in the oven and bake for about 25 minutes until the eggs are cooked.  Let site about 2-3 minutes.  Run a knife around the edges of each cup to loosen the egg and zucchini from the pan.  Using a tablespoon, lift each one out and place on a platter.  Top with the green chopped onions and serve with Greek yogurt if you like.  Does it get any easier?  I think not.

Like this dish?  Try some of my other favorite egg brunch recipes:

Skyscraper Mushroom & Asparagus Quiche

Jarlsberg & Broccoli Quiche

Garden Vegetable Frittata

Scrambled Egg Bread Bowls for Two

Scrambled Egg Cups with Creme Fraiche