Zucchini Egg Cups

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Lolita Carrico
Lolita Carrico
A certified nutritionist and self-taught chef with a love for entertaining and experimenting with food, Lolita Carrico created Ketology after struggling for years with her own hormonal changes and weight gain. After having two children, she found that managing her weight and moods became more and more of a struggle. After researching the ketogenic diet thoroughly and understanding the science and nutritional aspects, she began her keto journey in 2018. Within three months, she shed 25 pounds and her mood improved, focus sharpened and her energy was through the roof. Four years later, she has maintained a 65-pound weight loss and has learned to intuitively follow a balanced keto lifestyle without sacrificing a thing!

Like my other baked egg cups, these are similar but use zucchini instead of bacon to “wrap” the cup and is more of an omelet consistency on the inside vs a whole egg. these zucchini egg cups are a family favorite and we often will experiment with different toppings – try your favorites and let me know in the comments what combinations you came up with! We like this ham and cherry tomato combination – it’s almost like a mini-quiche.

There are PERFECT for meal prep. I will typically make 12 at the beginning of the week and my sons and I will all grab them each day before heading out for work and school.

Benefits of Zucchini Egg Cups

Zucchini is excellent for a keto diet thanks to low carbs and high fiber – and thanks to the texture, it’s a great substitute for noodles. Zucchini is loaded in carotenoids which protects our skin from harmful toxins while also keeping it hydrated and youthful — which is why we specifically recommend it on a Ketology lifestyle.

Zucchini also has plenty of heart healthy benefits as helping with bone health, assisting to maintain body weight and high in fiber.

Of course, eggs are a keto superfood thanks to a near perfect ratio of fat and protein on a keto diet.

Zucchini Egg Cups

Zucchini Egg Cups

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Servings 6
Calories 280 kcal


  • 2 zucchini peeled into strips
  • 1/4 lb. ham chopped
  • 1/2 c. cherry tomatoes quartered
  • 8 eggs
  • 1/2 c. heavy cream
  • Kosher salt
  • Freshly ground black pepper
  • 1/2 tsp. dried oregano
  • 1 c. Pinch red pepper flakes
  • 1 c. shredded cheddar


  • Preheat oven to 400? and grease a muffin tin with cooking spray. Line the inside and bottom of the muffin tin with zucchini strips, to form a crust. Sprinkle ham and cherry tomatoes inside each crust.
  • In a medium bowl whisk together eggs, heavy, cream, oregano, and red pepper flakes then season with salt and pepper. Pour egg mixture over ham and tomatoes then top with cheese.
  • Bake until eggs are set, 30 minutes.


Calories: 280kcalCarbohydrates: 5gProtein: 23gFat: 19gSaturated Fat: 9gPolyunsaturated Fat: 2gMonounsaturated Fat: 6gTrans Fat: 0.02gCholesterol: 261mgSodium: 562mgPotassium: 393mgFiber: 1gSugar: 3gVitamin A: 915IUVitamin C: 16mgCalcium: 223mgIron: 2mg
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