A light, savory dish made with oven-baked eggs and tender zucchini. This meal is rich in protein, fiber, and antioxidants—perfect for a satisfying breakfast, lunch, or meatless dinner.
Preparation Time
- Prep time: 10 minutes
- Cooking time: 20 minutes
- Total time: 30 minutes
- Servings: 2
Ingredients
- 4 large eggs
- 1 medium zucchini, grated or thinly sliced
- 1/2 small onion, finely chopped
- 1/2 tablespoon extra virgin olive oil
- Sea salt and black pepper to taste
- Optional: fresh thyme, parsley, or oregano
- Optional: 1 tablespoon grated Parmesan or nutritional yeast
Instructions
- Preheat the oven to 375°F (190°C).
- In a skillet, heat olive oil over medium heat. Sauté onion for 2–3 minutes, then add zucchini and cook until tender and liquid has evaporated (about 5–7 minutes).
- Lightly grease a small baking dish or two ramekins. Spread the zucchini mixture evenly.
- Crack the eggs over the top (or make shallow wells and add the eggs).
- Season with salt, pepper, and herbs. Sprinkle with cheese or nutritional yeast if using.
- Bake for 12–15 minutes, or until whites are set and yolks are cooked to your preference. Serve warm.
Estimated Nutritional Value (Per Serving)
| Nutrient | Approximate Value |
|---|---|
| Calories | ~190 kcal |
| Protein | ~14 g |
| Fat | ~12 g (mostly unsaturated) |
| Carbohydrates | ~5 g |
| Fiber | ~2 g |
| Vitamin A | ~20% DV |
| Folate | ~15% DV |
| Potassium | ~450 mg |
| Choline | ~250 mg (~45% DV) |
| Vitamin C | ~20% DV |
Health Benefits
1. Supports muscle repair and satiety
Eggs provide high-quality protein and choline, essential for maintaining muscle and metabolic function.
Reference: Zeisel SH. (2006). Choline and human nutrition. Annual Review of Nutrition.
2. Anti-inflammatory and antioxidant properties
Zucchini offers vitamin C, manganese, and polyphenols, which support cellular defense and immune regulation.
Source: Aune D et al. (2017). Fruit and vegetable intake and reduced disease risk. International Journal of Epidemiology.
3. Promotes eye and brain health
Egg yolks and zucchini are natural sources of lutein and zeaxanthin, nutrients shown to protect visual and cognitive function.
Study: Johnson EJ. (2014). Role of lutein in brain and eye health. Nutrition Reviews.
Tips for Best Results
- Sauté zucchini well to remove moisture; otherwise, the dish may become watery.
- Use a shallow baking dish for even cooking.
- Bake gently to keep yolks soft and rich.
- Add chopped spinach, tomato, or bell pepper for variation.
- Pair with whole grain toast or a green salad for a complete meal.
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