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Recipe: Savory zucchini egg muffins

| Recipes | Healthy You | Eating Right

Egg stuffed mushrooms and baby spinach on a white plate

Make-ahead breakfast

You’ll want to Pin this recipe so you’re ready for zucchini season. Not a fan of zucchini? Feel free to swap in another veggie – we suggest mushrooms or broccoli.

Serves 12


  • 1 tablespoon coconut oil, for coating muffin tin
  • 3 cups grated zucchini (about 2 medium zucchinis)
  • 1/8 teaspoon salt
  • ½ cup chopped onion
  • 1 teaspoon olive oil
  • 7 eggs, beaten
  • ¼ cup almond milk
  • 2 tablespoons fresh rosemary, or other favorite herb
  • ½ cup rolled oats
  • ½ cup grated manchego cheese or cheddar cheese (optional)
  • Salt and pepper, to taste


Preheat oven to 350°F. Coat muffin tins with coconut oil.

Place zucchini in a strainer and sprinkle with 1/8 teaspoon salt and let sit for five to 10 minutes. Squeeze excess water out of zucchini - this prevents the muffins from being soggy.

Sauté onion in olive oil for 2 minutes over medium heat, then allow to cool.

In a medium bowl, whisk eggs and almond milk. Add zucchini, onion, rosemary, oats, salt and pepper and cheese if desired and stir until combined.

Pour mix into muffin tin cups.

Bake for 25 to 30 minutes or until lightly golden.

NOTE: These muffins can be stored in the fridge in an airtight container for up to three to four days. Just pop them in the microwave for 20 seconds to reheat and enjoy!

Nutrition Facts (per serving): 

113 calories, 8g fat, 5g carbohydrates, 6g protein*

*Using unsweetened almond milk and cheddar cheese

Adapted from: Food and Nutrition

Reviewed by PeaceHealth dietitians and nutritionists