Make this Italian zucchini egg bake with cottage cheese, tomatoes and fresh basil. An easy, high-protein, low-carb breakfast with just 255 calories per serving.
Italian Zucchini Egg Bake with Cottage Cheese and Tomatoes
Looking for a delicious, protein-rich breakfast that is easy to prepare and full of Mediterranean-inspired flavor? This Italian Zucchini Egg Bake combines fresh zucchini, fluffy eggs, creamy cottage cheese, juicy tomatoes and aromatic basil in one comforting baked dish.
With approximately 255 calories and 23g of protein per serving, this recipe is a satisfying option for anyone looking to enjoy a balanced, lower-carbohydrate meal.
The grated zucchini keeps the egg bake tender, while the cottage cheese adds creaminess and extra protein. Fresh tomato slices create a colorful topping, and basil or parsley brings a lovely Italian-inspired finish.
Ready in approximately 35 minutes, this easy zucchini egg casserole is perfect for a healthy breakfast, light lunch, weekend brunch or convenient meal after exercise.
It's also a great way to use everyday ingredients without complicated preparation.
Simple ingredients, Mediterranean flavor and a delicious protein-rich meal.
🛒 Ingredients
Makes 2 servings
Tip: Squeeze out the excess water from the grated zucchini before mixing. This helps prevent a watery egg bake and gives the finished dish a firmer texture.
👩🍳 Step-by-step recipe
1. Preheat the oven
Heat the oven to 190°C conventional / 170°C fan / 375°F conventional. Lightly coat a small baking dish with the olive oil.
2. Prepare the zucchini
Grate the zucchini and squeeze out as much excess liquid as possible using clean hands or a kitchen towel.
3. Mix the ingredients
Combine the beaten eggs, grated zucchini, cottage cheese and chopped fresh herbs in a bowl. Stir until evenly mixed.
4. Assemble the bake
Transfer the mixture into the prepared baking dish and arrange the sliced tomatoes evenly over the top.
5. Bake and serve
Bake for 20–25 minutes, until the center is fully set. Let the dish rest for 5 minutes, then cut into two equal portions.
📊 Calories and nutrition
Provisional nutrition per serving, based on 2 portions
🏋️ Is this egg bake good after the gym?
Yes, this recipe can be a convenient post-workout meal because eggs and cottage cheese provide protein.
Each serving contains an estimated 23g of protein, which can contribute to daily protein needs and muscle recovery.
For someone completing a longer or more intense workout, adding a carbohydrate source may be appropriate depending on their training goals.
🥑 Is this recipe keto-friendly?
At approximately 7g of carbohydrate per serving, this egg bake can fit into many lower-carbohydrate eating plans, including some ketogenic diets.
However, whether a meal fits a ketogenic diet depends on total daily carbohydrate intake and the exact ingredients used.
🥗 Serving suggestions
Serve warm with a fresh green salad for a light meal.
For a more substantial lunch, pair it with avocado or extra vegetables. If you are not following a low-carb eating pattern, wholegrain toast can be a delicious addition.
Any extras will change the total calories and nutrition.
🧊 Storage and food safety
Allergens: Egg and milk.
Cool leftovers and refrigerate within two hours. Use within 48 hours and reheat cooked portions only once, until steaming hot throughout.
For the best texture, let the bake cool slightly before slicing.