This zucchini feta egg bake is made with 5 simple ingredients, and it's low-carb and high-protein from the feta and eggs. Whip this crustless quiche up in 15 minutes!
I love to make this healthy zucchini recipe with my fresh garden produce in the summer, it's great for a vegetarian dinner or to meal prep for a high protein breakfast!
Why You Will Love This Recipe:
- Prep ahead: Call this a healthy egg bake, feta frittata, or a crustless quiche! You are gonna love this as a cold snack, as something you can pull out of the freezer, or have in the fridge and reheat for breakfast. Also, try these simple veggies egg bites and these quinoa egg muffins!
- Creative zucchini recipe: These flavorful zucchini (or courgette) eggs are an exciting way to make something with those green garden vegetables. Have lots of zucchini? Try these bran zucchini muffins or these savoury crispy zucchini chips!
- Healthy savory snack: This zucchini feta egg bake is low in calories, high in protein, it's filling, and super easy to make. It's often hard to find healthy savoury snacks, make this your go-to!
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Ingredients for zucchini egg bake
- Zucchini: Also called courgetta, is the main ingredient for this egg bake. First, we shred the zucchini, then measure it, then squeeze out any extra moisture and use it for this bake.
- Feta: This white, crumbly cheese brings texture and flavour to complement the eggs in this zucchini frittata. Feta cheese is made from goat's milk, sheep's milk, or cow's milk. It contains dairy and lactose, but less lactose than other cheeses, so some people who are lactose intolerant can handle it better.
- Eggs: This egg bake makes 9 pieces, and we use 10 eggs! I like making this egg bake because it's affordable, tasty, yet high-protein!
- Oil: Use oil to saute the zucchini; it brings extra flavor and prevents the zucchini from sticking to the pan.
- Salt and Pepper: These are the simple seasonings we need for this dish. It's super tasty with zucchini and feta, so we don't need much to make flavor pop.
- Basil: Fresh basil gives a burst of yum to this egg zucchini feta dish!
See recipe card below for full quantities needed.
Should I peel the zucchini before using it?
If it's a healthy zucchini, I wouldn't peel the skin off! The reasons I would peel the skin off would be:
- If it is an older zucchini with lots of bruises.
- When it has been sprayed with pesticides, removing the skin eliminates some pesticide residue.
- Thirdly, if it is a large garden zucchini with thick skin, the thick skin can be tougher to chew.
How to make a zucchini egg bake
1. Prep: Preheat the oven to 400 degrees Fahrenheit. Then shred the zucchini in a food processor or with a cheese grater until you get 4 cups.
2. Squeeze the zucchini: Place the zucchini between paper towels or a tea towel and press out any liquid.
3. Cook the zucchini: In a frying pan, cook the zucchini with oil to remove more liquid. Stir occasionally for 3-5 minutes until the liquid evaporates and it shrinks. We cook the zucchini first to make sure the frittata is not soggy.
4. Make the egg mix: Whisk the eggs with the salt and pepper for 2 minutes until bubbly. Whisking air into the eggs is the key to getting a fluffy egg bake.
5. Layer it in the pan: Place the zucchini in a greased square baking pan. Pour the whisked eggs over the zucchini, and sprinkle the feta on top. Bake for 15-21 minutes at 400 Fahrenhiet (200 C).
6. Bake: Remove the zucchini eggs from the oven when the eggs are only slightly jiggly when you move them. The eggs will still look a little soft. Sprinkle the fresh-cut basil on top. Serve hot or let it cool and serve cold.
Hint: It may look a little liquidy or have a few soft spots when it is done, the zucchini releases moisture, giving it this look. Follow your gut and take it out. As the pan is hot, it will keep baking out of the oven, and we don't want overcooked eggs!
Swaps and add in's for zucchini feta bake
Here are a few ways you can change this healthy recipe to make it suit your preferences!
- Dairy Free: if you are lactose intolerant or want to make this without dairy, use dairy-free cheese, vegan feta, tofu feta cheese, or omit the cheese altogether.
- Other Cheese: Make this egg bake with mozzarella, parmesan, or goat cheese instead of feta.
- Other Veggies: Tomato, mushrooms, bell pepper, spinach or kale would all be a good swap for zucchini!
- Add Meat: Add small pieces of cooked bacon, chicken, or sausage to the zucchini when frying it.
- Bake it round in a cast iron pan: Like the photo below, you can fry up the zucchini in a cast iron pan and then place that into the oven with the eggs and feta (because it's an oven-safe pan)! This makes fewer dishes and a beautiful round egg zucchini bake.
FAQ
For zucchini egg recipes, you can make a zucchini egg bake, (a zucchini frittata, or a quiche), veggie egg bites, zucchini muffins, or zucchini chocolate chip loaf. All of these zucchini foods listed above can be made and then frozen for meal prep purposes.
Feta cheese is made from goat and sheep cheese, and it is not dairy-free; feta is a dairy product. However, feta cheese contains a smaller amount of lactose than other dairy products, so for those who are lactose intolerant, it may be more tolerable. A dairy-free feta cheese alternative would be tofu feta or a vegan feta crumble.
Yes, frittata can be frozen! Frittata is eggs and vegetables; they can last in the freezer for up to three months if stored well in a sealed bag or container. Thaw by leaving it at room temperature, then it can be heated in the oven at 350 degrees F until fully warm.
For most zucchini baking recipes, it is important that the zucchini is squeezed in a paper towel so that it does not make a recipe too moist or soggy. For this zucchini feta egg bake, the zucchini does need to be squeezed out to remove any liquid.
More healthy recipes!
Looking for other simple zucchini recipes like this? Try these:
Zucchini Egg Bake
Ingredients
Instructions
- Preheat the oven to 400 degrees Fahrenheit (200 C).
- Grate the zucchini in a food processor or with a cheese grater until you get 4 cups. Place the zucchini between paper towel or a tea towel and press out any liquid.
- Heat your fry pan over high heat until it is too hot to touch. Turn the stove down to low heat and add 1 tablespoon of oil. Sauté the grated zucchini for 3-5 minutes until the liquid evaporates and it shrinks. Remove the pan from the stove. Place the zucchini in a greased 8x8 pan.
- Whisk the eggs with the salt and pepper for 1-2 minutes until bubbly. Pour the eggs over the zucchini, sprinkle the feta on top.
- Bake for 15-21 minutes (at 400 F), it may look soft and it will only be a little jiggly when you move it. Remove the eggs from the oven and sprinkle on the chopped fresh basil. Serve hot or place in the fridge and serve cold.
Notes
Nutrition
Made this zucchini feta egg bake and loved it?
Let me know down below the recipe! And give this recipe a star rating. I love hearing from you.
Danika Vanderpyl, C.H.N
I create snack recipes with healthy ingredients that are mostly already in your kitchen. I'm certified in Holistic Nutrition and I care about giving my kids real food. Let me share my nutrient-dense easy snacks with you.
S says
I made this recipe today. I liked the accurate quantities of eggs and zucchini for the 8-inch square pan.
However I had to add diced onion, garlic, oregano, thyme, and red pepper flakes to the zucchini saute, and red pepper flakes to the eggs, otherwise the recipe would have turned out very under flavored.
I also had to bake 10 minutes longer.
The end result came out very well however and family liked it.
Celine Ozirny says
Made this and substituted the Feta for Goat Cheese and it was super easy and very tasty!!!
danikavanderpyl says
Awesome to hear Celine! Love that you made it with goat cheese!