Tomato Zucchini Egg Cup

Tomato Zucchini Egg Cup

Egg cups are a quick and easy solution for breakfast and packed school or work lunches. This recipe makes 12 egg cups at a time, leaving enough to store in the fridge for a ready to go nutrient dense source of protein, healthy fats, and vegetables.

This morning for breakfast I paired two of these with a can of wild-caught sardines and it was a great start to a new day!

Tomato and Zucchini Egg Cups are Kid Friendly!

In the morning, I strive to serve a meal built around a serving of protein and healthy fats to our little girl everyday. Egg cups makes that easy and they have become a popular breakfast resource. With a breakfast like this, I notice our 4-year-old can focus well, has high energy throughout the morning without crashing and does not get hungry until mid-day at lunchtime.

Our kids are not on a ketogenic diet, but more akin to a well rounded, whole foods paleo diet. Our firstborn enjoys a healthy amount of fresh, seasonal fruits and higher carb vegetables like plantains, sweet potatoes, and parsnips. Some foods get sweetened with a local raw honey and she also consumes a fair bit of high-quality dairy products like cheese, milk, and yogurt, usually from A2 cows or goats. Our second born is just a baby and still 100% breastfed. Although he is extremely interested in all the food, he isn’t munching anything just yet.

Do you have The Ketogenic Edge Cookbook? Try the “Arugula Gouda Egg Muffin” Recipe!


Tomato Zucchini Egg Cup Recipe

Recipe Tip:

Thinly slice the tomatoes so the egg yolk can seep down into all the open crevasses and hold the entire egg cup together. If the tomato slice is too thick it will separate from the top part when pulled out from the muffin pan.

The bright red tomato looks beautiful peeking through the egg!


tomato zucchini egg cup breakfast


Why put seaweed in an egg cup recipe?

Kelp is a special ingredient in these egg cups. It can be purchased as dried powder or granules. Rich in iodine and an array of minerals and trace elements, this sea based spice is a slightly salty alternative to mineral salt. Upon first opening the jar, the smell is distinct but once added to a recipe, the taste is quite mild. Using ocean based foods like kelp, dulse, and other seaweeds is a fun way to increase nutrient density in meals while at the same time learning new ingredients to enhance your experience in a keto kitchen. If you do not have kelp or an alternative seaweed in your spice collection, simply substitute with a mineral salt.


Tomato Zucchini Egg Cup

Prep Time: 10 minutes

Cook Time: 15 minutes

Yield: 12 egg cups

Egg cups are a quick and easy solution for breakfast and packing into school or work lunches.


  • 1 large tomato
  • 1 small onion
  • 1 small zucchini
  • 2 tablespoons finely chopped parsley
  • Kelp and ground black pepper
  • 12 eggs
  • Shredded Parmesan, optional


  1. Preheat the oven to 350 degrees F.
  2. Grease a 12 cup muffin pan.
  3. Thinly slice tomato and place one slice in the bottom of each cup. Thinly slice the onion and place rings on top of the tomato. Slice the zucchini to a medium thickness and layer on top of the onion.
  4. Sprinkle the parsley evenly between all cups. Season with kelp (or salt) and ground black pepper.
  5. Crack an egg in each cup so that it covers the vegetables or whisk all 12 eggs in a medium mixing bowl and pour evenly over each cup.
  6. Sprinkle optional cheese on top of each egg cup.
  7. Bake for 12 to 15 minutes, until the egg is cooked through and the middle is set.
  8. Serve hot or cool on a wire rack to prepare for a packed lunch. Store leftovers in the fridge or freezer.


Substitute salt if you do not have kelp on hand.

Macros per serving: 5.8 g fat, 1.4 g carb, 1.2 g net carb, 6.5 g protein *macros do not include cheese

Enjoy maximizing nutrient density in your daily diet?

The Ketogenic Edge Cookbook is a great kitchen resource and inspiration for low-carb, ketogenic, and paleo cuisine!

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2 Responses

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