These 5-ingredient zucchini egg muffins are a protein-packed, gluten-free breakfast made with just 5 ingredients. Perfect for meal prep and keto diets!
Mornings are hectic, right? I love these zucchini egg muffins—they’re like little breakfast superheroes! With just 5 simple ingredients (and zero flour), they’re gluten-free, low-carb, and packed with protein to keep you full. Just like this easy shrimp and leek frittata recipes.
🍽 Makes 12 | 🥚 High-Protein | 🌾 Gluten-Free | ⏱ 30-Min Breakfast
Mornings just got easier with these fuss-free Zucchini Egg Muffins! With just 5 simple ingredients (and zero flour), they're my go-to for healthy, grab-and-go breakfasts. Naturally gluten-free and packed with protein to keep you full all morning.
Love these easy zucchini egg muffins? Try my easy crustless spinach quiche recipe for a low-carb brunch or steamed oil-free omelette for weight loss when you want something light. Serve them with high-protein white bean dip without tahini and 30-minute no-knead focaccia for beginners for a perfect breakfast spread!
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💭 Expert Tip
Squeeze your zucchini! After grating, press it in a towel to remove extra water. This keeps your muffins fluffy, not soggy.
💗 Why You’ll Adore This Recipe
- 5 ingredients (no flour, no fuss!).
- Meal-prep magic: Make ahead for busy mornings.
- Gluten-free and keto-friendly/low carb—works for most diets.
- Kid-approved: Hide veggies in a tasty package.
🥘 Ingredients
*See the recipe card for full information on ingredients and quantities.
- Eggs: Crack into a bowl first to check for freshness (sinkers = good, floaters = bad). The recipe uses large organic eggs.
- Zucchini: Use the large holes on your grater for ideal texture. Squeeze in a clean kitchen towel - paper towels fall apart when wet.
- Cheese Duo: Mozzarella for stretch • Feta for tang. Freeze the cheese for 10 minutes before grating to prevent clumping.
♻️ Substitutions
- Dairy-free? Skip cheese or use dairy-free shreds.
- No feta? Try goat cheese, cheddar, shredded Parmesan, Gruyere or Swiss cheese.
- Extra protein? Add cooked bacon or ham!
- To make this recipe Paleo, Whole30, or Dairy-free, just omit the cheese.
📋 Variations
- Greek style: Add spinach and olives. Sauté spinach with the zucchini to remove excess moisture, too!
- Spicy kick: Mix in diced jalapeños. Remove seeds for milder heat.
- Fluffier muffins: Cook grated zucchini in a dry pan until the water evaporates (5-7 mins). You’ll see the steam rise! This beats squeezing—it caramelizes the zucchini slightly for extra flavor.
👩🍳 How to Make 5-Ingredient Zucchini Egg Muffins
These step-by-step photos show exactly what to expect – from whisking fluffy eggs to golden, perfectly baked muffins. For more easy breakfast ideas, try our easy shrimp and leek frittata recipe (another great make-ahead option) or roasted pepper-baked eggs (just as simple!).
Step 1: Crack 4 large eggs into a bowl—the base of our fluffy, gluten-free zucchini egg muffins!
Step 2: Whisk eggs with a pinch of salt and pepper. Simple flavors, big taste!
Step 3: Stir in shredded mozzarella and crumbled feta. Because everything’s better with cheese!
Step 4: Grate zucchini, then squeeze out water (key to non-soggy muffins!).
Step 5: Chop colorful cherry tomatoes for juicy bursts in every bite.
Step 6: Fold zucchini and tomatoes into the egg mixture—ready to bake!
Step 7: Pour into parchment-lined cups (no sticking, easy cleanup!).
Step 8: Bake 20-25 minutes at 375°F until golden. Breakfast is served!
Pro Tip: Alternatively, use a silicone muffin tray.
🥗 Serving Suggestions
Pair these egg muffins with avocado slices or a dollop of Greek yogurt. Perfect with a green smoothie!
❓FAQs
Silicone molds (no sticking!) or greased metal tins. Tulip parchment cups give bakery-style height while preventing sticking.
Thaw and drain thoroughly first! Frozen zucchini holds 2x more water—after thawing, press it in a towel until no liquid remains.
Yes! Add ¼ cup cooked, crumbled bacon/sausage to the egg mix. Pre-cook the meat to avoid greasy muffins.
Yes! This recipe is naturally flour-free. The zucchini and eggs bind together perfectly without any flour. For extra structure, you can add 1-2 tablespoons of almond flour, but it's not necessary - they hold their shape beautifully as-is.
Absolutely! With no flour and just 3g net carbs per muffin, they're perfect for both gluten-free and keto diets. The recipe uses zucchini, eggs, and cheese - all naturally low-carb ingredients. For stricter keto, you can reduce the tomatoes slightly.
More Fast & Tasty Egg Breakfasts
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5-Ingredient Zucchini Egg Muffins (No Flour, Gluten-Free Breakfast!)
Equipment
- 12 cup Muffin tin (silicone works best to prevent sticking!)
- Paper towels (for zucchini squeezing)
- 12 Muffin cases
Ingredients
- 4 large eggs
- 2 cups grated zucchini about 1 medium
- 1 cup shredded mozzarella
- ½ cup crumbled feta
- 4 cherry tomatoes
Instructions
Prep the Zucchini
- Grate zucchini using the large holes of a box grater (skin on for extra nutrients!).2 cups grated zucchini
- Pile grated zucchini onto a clean kitchen towel, wrap tightly, and squeeze like you’re wringing out a wet swimsuit over the sink. You’ll be shocked how much water comes out! (This prevents soggy muffins.)
Mix It Up (Fluffy Eggs = Fluffy Muffins)
- In a large bowl, whisk eggs vigorously for 30 seconds until slightly frothy (this adds air for lift!).4 large eggs
- Chop cherry tomatoes into small pieces (about ¼-inch chunks).4 cherry tomatoes
- Fold in squeezed zucchini, mozzarella, crumbled feta, and chopped tomatoes. Stop stirring when just combined—overmixing makes eggs tough. Sprinkle some oilve oil and season with salt and pepper to taste.1 cup shredded mozzarella, ½ cup crumbled feta
Fill & Top
- Place tulip parchment cases in muffin tin - their tall sides give a bakery-worthy look!
- Use an ice cream scoop to fill cases ⅔ full (the ruffled tops prevent spills as they rise).
Bake
- Bake at 375°F (190°C) on the center rack for 20-25 minutes.
- They're ready when they are golden and crisp on top, springy to the touch, and a toothpick comes out clean!
- 🔥 Pro Tip: For extra browning, broil for 1-2 minutes at the end (watch closely!). Let cool 5 minutes before removing—they’ll firm up and release easily!
Video
Notes
- Storage:
✅ Fridge: 4 days in an airtight container
✅ Freezer: 3 months (wrap individually)
✅ Reheat: 30 sec microwave or toaster oven - Key Tips:
• Squeeze zucchini hard - removes ½ cup+ water
• Use tulip parchment cups - prevents sticking, gives height
• Don't overmix - stops tough texture
• Broil 1-2 min for extra browning (watch closely!) - Common Swaps:
→ Cheese: Cheddar/goat cheese
→ Add-ins: Cooked bacon or chicken, spinach, diced peppers
→ Dairy-free: Omit cheese or use vegan shreds or nutritional yeast - Why These Work:
• Meal prep magic - tastes fresh all week
• Kid-approved - hides veggies in cheese
• No weird ingredients - just real food
Swathi says
This 5 ingredient zucchini egg muffins so yummy. I loved making it. my family loved it.
Tisha says
Great option for a grab n go breakfast if you are meal prepping!
Genevieve says
You can never go wrong with zucchini egg muffins!
Ieva says
Lovely recipe. My husband takes these to work for a midmorning snack. Feta really brings the flavour, and I cannot wait until my courgettes grow in the garden so I can make them all summer long!
Juyali says
Tried these egg muffins for the first time and loved how quick and mess-free they were.
Andrea says
These zucchini egg muffins were so simple and tasty—I couldn’t believe they only had five ingredients.
Nisha says
Loved this recipe great idea for a perfect breakfast, they turned out very tasty and can't wait to make them again.
Nora says
These 5-ingredient zucchini egg muffins are total breakfast heroes! Quick to whip up, super satisfying, and perfect for busy mornings. I love how they’re low-carb, protein-packed, and freezer-friendly—such a great way to start the day without any fuss. Definitely a meal prep win, just like that shrimp and leek frittata!
Criss says
My family loved this!