Zucchini Egg Cups

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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.

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Zucchini Egg Cups

Servings: 6
Calories: 296kcal


  • 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: 296kcal

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Lolita Carrico
Hi! I created Ketology after struggling for years with hormonal changes and weight gain. As I got older, I found managing my weight and moods became more and more of a struggle. Within 3 months of switching to a ketogenic lifestyle tailored for my age, I not only shed 30 pounds of stubborn fat, but my mood improved, my focus sharpened and I have had nothing but positive effects! Learn more about my journey here.
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