These egg cups are made from grated zucchini, six eggs and two cheeses, baked in a muffin tin until set and golden. The recipe makes 6 cups, and the total time is 35 minutes: 10 for prep and 25 in the oven. Each cup has about 2 grams of carbohydrates, so they fit a keto or low-carb breakfast.
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The zucchini keeps the cups moist, and the cheddar and Parmesan give them a savory, cheesy edge. They reheat well, which makes them easy to cook on a weekend and eat through the week.
What Goes in the Cups
The full amounts are in the recipe card at the bottom. Here is what each ingredient does.
- Zucchini (2 medium, grated): it adds moisture, so the cups come out fluffy. Fresh zucchini gives the best flavor and texture.
- Eggs (6 large): they supply the structure that holds the cups together.
- Cheddar (1 cup, shredded) and Parmesan (1/2 cup, grated): cheddar brings creaminess, and Parmesan adds a sharper, saltier depth.
- Garlic powder (1/2 teaspoon), onion powder (1/2 teaspoon), salt (1/2 teaspoon), black pepper (1/4 teaspoon) and paprika (1/4 teaspoon): the seasoning. Paprika also adds a little color.
- Olive oil (1 tablespoon): for greasing the muffin tin.
- Fresh parsley (1/4 cup, chopped): an optional garnish.
Getting the Cups to Bake Evenly
Grate the zucchini first. Grating is quick, and it helps the zucchini release its moisture into the mix. Heat the oven to 375°F (190°C) and grease the muffin tin with the olive oil. A silicone brush makes it easy to coat every cup.
Mix the zucchini, eggs, both cheeses and all the seasoning in a large bowl until everything is well combined. Spoon the mixture into the tin, filling each cup about 3/4 full. Bake for 20 to 25 minutes, until the egg is set and the tops are golden brown.
Let the cups cool for a few minutes before you take them out of the tin. Serve them warm, with chopped parsley on top if you like. A silicone tin makes removal and cleanup easier. If you do not have a muffin tin, ramekins or small oven-safe dishes work for individual servings, but adjust the baking time.
Ways to Change Them
- Other cheeses: mozzarella, feta or pepper jack can replace the cheddar and Parmesan.
- Bacon or sausage: mix cooked bacon or sausage into the egg mixture for extra protein.
- More vegetables: spinach or diced bell peppers go in well. Mushrooms work too if you chop them finely and sauté them first to cook off moisture.
- Other herbs: basil or oregano give the cups a different flavor.
- Dairy-free: use dairy-free cheese in place of the cheddar and Parmesan.
What to Serve With Them
Sliced avocado or guacamole suits the cheesy cups well. Crispy bacon or sausage links turn them into a bigger breakfast, and herbal tea or black coffee keeps the drink low in carbs.
Storing and Reheating
Keep leftover cups in an airtight container in the refrigerator for about 4 to 5 days. For longer storage, let them cool completely, put them in an airtight container or freezer bag and freeze for up to 3 months. Thaw them in the refrigerator overnight before reheating.
The microwave takes about 30 to 45 seconds per cup. For a crispier texture, reheat them in the oven at 350°F (175°C) for about 10 minutes.
Nutrition per Serving
One egg cup has approximately 180 calories, 14 grams of fat (6 grams saturated), 2 grams of carbohydrates, 1 gram of fiber, 2 grams of sugar, 12 grams of protein and 400 milligrams of sodium. These are estimates.
FAQ
Can I freeze these egg cups?
Yes. Cool them completely, store them in an airtight container or freezer bag, and freeze for up to 3 months. Thaw in the refrigerator overnight, then reheat.
How long do they last in the fridge?
About 4 to 5 days in an airtight container.
Can I use other vegetables?
Yes. Spinach, bell peppers or mushrooms all work. Chop them finely and, if needed, sauté them first to reduce moisture before mixing them in.
What is the best way to reheat them?
The microwave for 30 to 45 seconds, or the oven at 350°F (175°C) for about 10 minutes if you want a crispier texture.
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Written and edited by The Foodie Yummy Kitchen Team
The Foodie Yummy Kitchen Team writes and edits the recipes on Foodie Yummy: classic American potluck salads, holiday sides and easy comfort food, with a few low-carb options. Every recipe lists exact quantities, numbered steps and a printable recipe card, plus notes on swaps, storage and make-ahead timing. Spot a problem with a recipe? Tell us through the contact page and we will correct it. About us
Keto Zucchini & Cheese Egg Bake Cups are delicious!
Ingredients
Instructions
Preheat your oven to 375°F (190°C) and grease a muffin tin with olive oil.
In a large bowl, combine the grated zucchini, eggs, cheddar cheese, Parmesan cheese, garlic powder, onion powder, salt, black pepper, and paprika. Mix until well combined.
Evenly distribute the mixture into the prepared muffin tin, filling each cup about 3/4 full.
Bake in the preheated oven for 20-25 minutes, or until the egg is set and the tops are golden brown.
Remove from the oven and let cool for a few minutes before carefully removing the egg cups from the muffin tin.
Garnish with chopped fresh parsley if desired and serve warm.
Notes
For added flavor, consider mixing in cooked bacon or sausage into the egg mixture.
You can also substitute the cheeses with your favorites like mozzarella or feta for a different taste.
Nutrition
| Serving Size | 1 egg cup |
|---|---|
| Calories | 180 calories |
| Sugar Content | 2g |
| Sodium Content | 400mg |
| Fat Content | 14g |
| Saturated Fat Content | 6g |
| Unsaturated Fat Content | 8g |
| Trans Fat Content | 0g |
| Carbohydrate Content | 2g |
| Fiber Content | 1g |
| Protein Content | 12g |
| Cholesterol Content | 300mg |