A light, savory, protein-rich breakfast or brunch bake loaded with zucchini, colorful vegetables, eggs, and cheese. It is easy to prepare ahead and works beautifully for breakfast, lunch, or a simple dinner.
Ingredients
- 2 medium zucchini, grated
- 6 large eggs
- 1/2 cup milk
- 1/2 cup shredded mozzarella cheese
- 1/4 cup grated Parmesan cheese
- 1 small bell pepper, diced
- 1/2 small onion, finely chopped
- 2 cloves garlic, minced
- 1 cup fresh spinach, chopped
- 1 medium tomato, diced
- 1 tablespoon olive oil
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/2 teaspoon Italian seasoning
- 1/4 teaspoon paprika
- 2 tablespoons chopped fresh parsley
- Optional: 1/4 teaspoon red pepper flakes
Instructions
- Preheat the oven:
Preheat oven to 375°F (190°C). Lightly grease an 8×8-inch baking dish with olive oil or nonstick spray. - Prepare the zucchini:
Grate the zucchini and place it in a clean kitchen towel. Squeeze firmly to remove as much excess water as possible. This prevents the bake from becoming watery. - Sauté the vegetables:
Heat olive oil in a skillet over medium heat. Add onion and bell pepper and cook for 3–4 minutes. Add garlic and spinach and cook for another 1–2 minutes, until the spinach wilts. - Prepare the egg mixture:
In a large bowl, whisk together the eggs, milk, salt, black pepper, Italian seasoning, and paprika. - Combine:
Add the squeezed zucchini, sautéed vegetables, diced tomato, parsley, mozzarella, and Parmesan to the egg mixture. Stir gently until everything is evenly distributed. - Transfer to the dish:
Pour the mixture into the prepared baking dish and spread it evenly. - Bake:
Bake for 30–40 minutes, or until the center is completely set and the top is lightly golden. - Rest and serve:
Allow the bake to rest for 5–10 minutes before slicing. Garnish with additional parsley if desired.
Prep & Cooking Information
- Prep time: 15 minutes
- Cook time: 35 minutes
- Resting time: 5–10 minutes
- Total time: About 55–60 minutes
- Servings: 6
- Difficulty: Easy
- Cuisine: American-inspired
- Meal: Breakfast, brunch, lunch, or light dinner
Approximate Nutrition Per Serving
Based on 6 servings and the ingredients listed; actual values vary by brands and portion sizes.
- Calories: ~190
- Protein: ~13 g
- Carbohydrates: ~7 g
- Fiber: ~2 g
- Net carbs: ~5 g
- Fat: ~13 g
- Saturated fat: ~5 g
- Cholesterol: ~195 mg
- Sodium: ~390 mg
- Sugar: ~4 g
Nut Information
- Contains: No tree nuts or peanuts in the standard recipe.
- Dairy: Contains milk, mozzarella, and Parmesan.
- Eggs: Contains eggs.
- Gluten: Naturally gluten-free, provided all packaged ingredients are certified gluten-free if needed.
- Common allergens: Egg and milk/dairy.
- Nut-free: Yes, as written.
- For a dairy-free version: Use unsweetened plant-based milk and dairy-free shredded cheese.
Helpful Tips
- Squeeze the zucchini well. This is the most important step for a firm bake.
- For extra protein, add diced cooked chicken, turkey, or extra egg whites.
- For a lower-calorie version, replace some whole eggs with egg whites.
- Add mushrooms, broccoli, or chopped kale for more vegetables.
- For a spicy version, add jalapeño or red pepper flakes.
- Let it cool for a few minutes before cutting so the slices hold together.
Storage
Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat individual portions in the microwave for 45–90 seconds or in a 350°F (175°C) oven until warm.
You can also freeze individual slices for up to 2–3 months. Thaw overnight in the refrigerator before reheating.
Questions & Answers
Q: Can I make this ahead of time?
A: Yes. Bake it a day ahead, refrigerate, and reheat before serving.
Q: Why is my zucchini bake watery?
A: Zucchini contains a lot of water. Make sure you squeeze out as much liquid as possible before adding it.
Q: Can I use frozen spinach?
A: Yes. Thaw it completely and squeeze out excess water before adding.
Q: Can I make this without cheese?
A: Absolutely. Simply omit the cheese or use a dairy-free alternative.
Q: Can I add meat?
A: Yes. Cooked chicken, turkey, lean beef, or turkey sausage can be added.
Q: Is this recipe keto-friendly?
A: It can fit into a keto-style meal plan because it is relatively low in carbohydrates, but check your individual carbohydrate targets.
Q: Can I use different vegetables?
A: Yes. Mushrooms, broccoli, asparagus, kale, and green onions all work well.
Q: How do I know when it is done?
A: The center should look set rather than liquid, and a knife inserted into the middle should come out mostly clean.
Q: Can I make it dairy-free?
A: Yes. Replace the milk and cheese with suitable dairy-free alternatives.
Q: What can I serve with it?
A: Serve with avocado, fresh fruit, a green salad, roasted potatoes, or whole-grain toast for a complete meal.