Light, fluffy, and packed with nutrients, these Zucchini Egg Bites make an incredible high-protein breakfast or meal-prep snack! Combining grated zucchini with whole eggs and rolled oats creates a satisfying, healthy bite in under 20 minutes.
Why You’ll Love This Recipe
18g Protein Per Batch: A clean, nutrient-dense boost to kickstart your morning.
Meal-Prep Friendly: Make a batch ahead of time for quick grab-and-go breakfasts.
Simple Ingredients: Uses just 3 main kitchen staples plus basic seasonings.
Essential Kitchen Equipment
Silicon Muffin Pan or Square Bake Mold: Helps egg bites release cleanly without sticking.
Cheesecloth or Clean Kitchen Towel: Crucial for squeezing excess liquid out of the shredded zucchini.
Ingredients
2 cups Shredded zucchini
3 large Eggs
1/4 cup Rolled oats (or quick oats)
1/2 tsp Salt
1/4 tsp Black pepper
1 tbsp Chopped fresh herbs (rosemary, dill, or chives)
Non-stick cooking spray or olive oil
Step-by-Step Instructions
1. Prep Oven & Pans: Preheat your oven to 375°F (190°C). Lightly grease a muffin tin or small baking molds with non-stick cooking spray.
2. Squeeze Zucchini: Place grated zucchini into a clean kitchen towel or cheesecloth over a sink. Squeeze out as much excess liquid as possible (this prevents the egg bites from becoming soggy).
3. Combine Ingredients: In a mixing bowl, combine the squeezed zucchini, 3 eggs, oats, salt, black pepper, and fresh herbs. Whisk vigorously until the eggs are fully broken down and the mixture is well blended.
4. Fill Molds: Divide the zucchini-egg mixture evenly into your prepared muffin cups or molds, filling each about 3/4 full.
5. Bake: Bake for 15 to 18 minutes, or until the centers are set and the tops are light golden brown.
6. Cool & Serve: Let cool in the pan for 5 minutes before popping them out to serve warm!
Chef’s Tips
Squeeze Out Water: Don’t skip draining the zucchini! Zucchini retains a lot of moisture, so wringing it out gives you a fluffy, firm texture.
Add Cheese: Toss in 2 tablespoons of crumbled feta, parmesan, or shredded mozzarella for extra savory flavor.
Nutritional Breakdown (Total Recipe Yield)
Calories: ~240 kcal
Protein: 18g
Net Carbs: 12g
Fat: 12g
Frequently Asked Questions (FAQ)
Can I make these in an air fryer?
Yes! Place the mixture into silicone egg bite molds and air fry at 350°F (175°C) for 10 to 12 minutes until set.