Tomato zucchini egg cups are the perfect grab-and-go solution for a simple, tasty breakfast, lunch, or snack. It’s easy to prepare in under 25 minutes and a great way to sneak in some healthy summer squash and veggies for kid-friendly meals.
Packed with whole eggs, tomatoes, zucchini, and cheese, these egg cups are a blend of savory, sweet, and creamy flavors that will make your taste buds tingle with each mouthwatering bite. This recipe makes 12 egg cups at a time, making it a suitable meal prep option that leaves enough to store in the fridge for several days.
Prepare a batch first thing in the morning for a quick and nutritious breakfast or brunch, or on a chill weekend ahead of time for busy weekdays. They’re also great for various occasions like impromptu gatherings and potlucks or as a tasty addition to your holiday or summer brunch spread.
It’s delicious enough to enjoy anytime. Keep reading for the full recipe details and don’t forget to browse through more delicious keto breakfast ideas to try.
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Why You’ll Love This Recipe
I love tomato zucchini egg cups for quick breakfasts because they’re easy to put in a container and convenient to carry on the go. The bite-sized portions aren’t messy to eat, so I can grab a bite in the car or anywhere without worrying about making a mess. I’m sure you’ll add this to your family’s summer meal rotation (or any time of the year, really). Here’s why:
- Simple ingredients
- Family-friendly and kid-approved
- Minimal cleanup
- Budget-friendly: Uses wholesome ingredients that are cheap and accessible; a great way to use lots of your garden zucchini.
- Short prep and cooking time: Easy to prepare in 25 minutes or less.
- Basic kitchen tools: No need for fancy cookware, just some kitchen essentials like an oven, mixing bowl, muffin tin, and a knife and cutting board for chopping the herbs and vegetables.
- Easy-to-follow directions: Follow 8 simple steps, from preparing the ingredients to baking in the oven.
How to Make Zucchini Egg Cups with Tomato
I know most of us don’t have time to whip up a healthy gourmet meal every day, but this zucchini egg cup recipe is great to keep on hand. With just 3 main ingredients and a handful of herbs and spices, you can have this dish on the table in 25 minutes.
Simply slice your tomatoes, zucchini, and onions, line in well-greased muffin cups, crack an egg into each cup, season to taste, and bake until the eggs are set. That’s it!
Scroll to the bottom of this post for a printable recipe card with a full list of ingredients, measurements, and step-by-step instructions to make these satisfying zucchini egg muffins with tomato.
Ingredients You Need
There are many ways to go about this recipe, but I like to keep it simple by using fresh, clean ingredients that are readily available at home or can be bought in local grocery stores. To bring these zucchini egg cups to life, you’ll need the following:
- Salt
- Parsley
- Onion
- Ground black pepper
- Eggs: Any eggs should work, but I prefer to use large, Free-range eggs for this recipe.
- Tomato: Use ripe tomatoes with a firm texture and peel into thin strips that can hold up well when baked.
- Zucchini: Choose fresh, firm zukes that are small to medium in size, with smooth skin and a deep green color.
- Kelp powder: A seaweed substitute for mineral salt; has a distinct smell and mild umami taste that adds depth while increasing nutrient density in your egg cups.
- Shredded cheese (optional): Use raw grass-fed cheddar cheese that melts evenly throughout the cups while adding a creamy texture.
Step-By-Step Instructions
I prefer to make these zucchini muffins ahead of time, but the process is so simple that I could easily make them in the morning. This recipe comes together in just 25 minutes, barely making a dent in your busy schedule. Here’s what you need to do:
- Slice the veggies. While preheating the oven, carefully slice the tomato, onions, and zucchini into thin strips, and assemble in a generously oiled 12-cup muffin pan.
- Season and add eggs. Once arranged in the muffin pan, sprinkle each cup with parsley and season with kelp and black pepper. Crack an egg into each one or whisk whole eggs in a mixing bowl before pouring evenly over the vegetables.
- Bake and serve. Top with shredded cheese and bake until the egg mixture is cooked through. Serve hot or let cool on a wire rack.
If you love baking as I do, I highly recommend The Ultimate Guide to Low-Carb Baking for everything you need to know about keto-friendly sweet and savory baked goods like these tomato zucchini egg cups!
Variations
Once you learn the basics, you can go ahead and get creative with this recipe. It’s super easy to twist and adapt to any ingredients you have in your fridge or pantry. Here are a few ideas to get you started:
- If you don’t have kelp or an alternative seaweed, simply substitute it with mineral-rich salt.
- Use Feta, Mozzarella, Gruyere, or goat cheese in place of cheddar cheese.
- Skip the cheddar cheese entirely and substitute it with nutritional yeast instead.
- Add leafy greens like kale or spinach.
- Add fresh herbs like oregano, basil, chives, or cilantro for Italian-inspired egg cups.
- Mix in additional veggies like cherry tomatoes, mushrooms, and bell peppers.
- Add more protein with diced ham or chorizo, bacon bits, or shredded roasted chicken before assembling the egg cups.
Expert Tips
- Taste and adjust! Gradually add the herbs and spices and always taste-test so you can get to know the dish and adjust the seasonings as you like best.
- Properly grease the muffin pan. If your tray tends to stick to food, cover it with muffin paper liners so your egg cups are easy to remove from the pan. If you prefer to use a non-stick muffin pan for this recipe, grease it very well as sticking tends to be inconsistent (and can be a pain to clean up!).
How to Store This Recipe
These tomato zucchini egg cups will stay fresh for 3 to 4 days in an airtight container in the refrigerator. I do not recommend freezing as the dish will turn mushy once thawed. Not good!
Once ready to enjoy, you can grab them from the fridge and serve cold. If you like them warm, reheat in the oven at 350 F for 8 to 10 minutes or microwave in 30-second increments until warmed through.
What to Serve with Tomato Zucchini Egg Cups
This zucchini egg cup recipe pairs well with a variety of sides and meals. Here are a few suggestions:
- Pair with a can of wild-caught sardines or this canned salmon meal for a hearty morning meal.
- Make a well-rounded breakfast alongside toasted psyllium husk bread.
- Add a dollop of sour cream, tzatziki sauce, sriracha sauce, or your favorite hot sauce for a spicy kick.
- Serve with a side of freshly sliced strawberries, grapes, or melon.
- Add more healthy fat by topping with avocado salsa verde.
More Breakfast Ideas to Try
- Cheesy Casserole
- Coconut Flour Bread
- Breakfast Egg-in-a-Hole
- Spinach and Cheese Frittata
- Greek Omelette with Feta Cheese
If you make this tomato zucchini egg cup recipe, please leave a review. I appreciate each and every 5-star rating and comment!
Tomato Zucchini Egg Cup
Ingredients
- 1 large tomato
- 1 small onion
- 1 small zucchini
- 2 tablespoons parsley finely chopped
- 1 teaspoon kelp powder
- ¼ teaspoon ground black pepper
- 12 whole eggs
- shredded cheese optional
Instructions
- Preheat the oven to 350 °F.
- Grease a 12-cup muffin pan.
- 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.
- Sprinkle the parsley evenly between all cups. Season with kelp (or salt) and ground black pepper.
- 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.
- Sprinkle optional cheese on top of each egg cup.
- Bake for 12-15 minutes, until the egg is cooked through and the middle is set.
- Serve hot or cool on a wire rack to prepare for a packed lunch. Store leftovers in the fridge or freezer.
Notes
Nutrition & Macros
To obtain the most accurate representation of the nutritional information in a given recipe, please calculate the nutritional information with the actual ingredients and amounts used, using your preferred nutrition calculator. Under no circumstances shall the this website and the author be responsible for any loss or damage resulting for your reliance on the given nutritional information.