Zucchini Egg Muffins

Starting your day with a savoury, protein-packed breakfast can make a world of difference in your energy levels, mood, and cravings.

Unlike sugary breakfasts that can lead to energy crashes and more cravings, a balanced meal rich in protein and healthy fats helps keep blood sugar stable and leaves you feeling full and satisfied. These Breakfast Zucchini Egg Muffins are the perfect way to break your fast after a night’s sleep. They’re easy to make ahead, full of nourishing ingredients, and will keep you fuelled and focused all morning.

These muffins have become a go-to in my kitchen because they check all the boxes:

high in protein
packed with great nutrition
easy to prep ahead
simple to adapt for dietary needs
and incredibly satisfying.

They’re the perfect answer to those busy mornings when I need a filling breakfast that actually keeps me full until lunchtime.

You can load them up with any combination of fresh veggies, cheese, or even a bit of meat to keep things exciting.

For the kids, I keep it simple with cheese and familiar veggies like chopped broccoli or shredded carrots. The hand-held size makes them fun and easy to eat, and a great way to get some veggies in right from the start!

INGREDIENTS:

Makes 12 muffins, serving size 3–4 muffins

Nutrition per one muffin ; Kcal 78, Fats 5g, Carbs 2g, Protein 5.2g, Fiber 1g;

1 tablespoon of avocado oil
1 medium size zucchini
8 large eggs
2 tablespoons of freshly chopped parsley
1 tablespoon of fresh chives
1 small red onion
1/2 teaspoon of sea salt
1/2 teaspoon of black pepper
100 g of Greek feta cheese
1 teaspoon of butter for greasing the muffin pan

METHOD:

Preheat your oven to 350F (175C) and prepare a non-stick muffin pan for 12 muffins.
Heat a skillet over medium-high heat. Add avocado oil and diced zucchini.
Cook the zucchini for about 5-10 minutes stirring frequently until it’s golden and soft.
While the zucchini is cooking, prepare the eggs. Whisk the eggs together with red onion, fresh chives, parsley, sea salt, pepper, and minced garlic. Set aside.
Use a knob of butter to grease your muffin pan.
Divide the cooked zucchini between 12 muffin moulds and top with crumbled feta.
Pour the egg mixture into each mould almost to the top.
Bake in the oven for 22–25 minutes or until the edges don’t stick to the pan and the tops are slightly golden.

AVOID STICKING:

This step is crucial to prevent the muffins from sticking to the pan! Generously grease your muffin pan with butter, oil, or non-stick spray. For me, using a silicone muffin pan or adding cupcake liners or parchment paper baking cups has also worked well.

Storage and Reheating Tips

TO STORE:

Allow the muffins to cool fully, then transfer them to an airtight container and keep them in the fridge for up to 3 days. You can store all the muffins together in a larger container or divide them into individual containers for easy grab-and-go options. For extra portability, wrapping them individually in plastic wrap or placing them in small resealable bags works well too.

TO REHEAT:

If wrapped, unwrap the muffins and place them on a microwave-safe plate. Heat in the microwave on medium power until warmed through, about 30 seconds if thawed, or 1 to 2 minutes from frozen. For an oven option, place the muffins on a baking sheet and warm in a preheated oven at 350°F (175°C) for 5–10 minutes, or until heated through.

TO FREEZE:

Allow the muffins to cool completely, then wrap each one individually in plastic wrap. Place the wrapped muffins in a resealable freezer bag and store in the freezer for up to 3 months. When ready to eat, thaw overnight in the refrigerator or reheat directly from frozen.

Adaptations and Dietary Swaps

TO MAKE KETO

No modifications are necessary—these egg muffins are keto-friendly as is.

TO MAKE DIARY FREE

Simply skip the cheese.

GLUTEN FREE

These egg muffins are gluten-free, making them a great option for those with gluten sensitivities.

SPICE IT UP

If you enjoy a kick of heat, try adding a few dashes of hot sauce or a pinch of cayenne for some extra spice.

MEAT MUFFINS

Adding meat is optional—these muffins are already satisfying with just veggies. But for a heartier breakfast, feel free to mix in cooked bacon, diced ham, or sausage.

EXTRA VEGGIES

I love loading these muffins with fresh vegetables to make them both filling and nutritious. Spinach, green and red bell peppers, and cherry tomatoes are my favourites for colour and flavour.