Discover the vibrant world of dairy-free breakfast options with these golden-hued egg bites. Inspired by the anti-inflammatory properties of turmeric and the Mediterranean diet, these protein-rich morsels combine the subtle sweetness of zucchini with the umami depth of nutritional yeast. Originally developed for those seeking dairy-free alternatives, these egg bites have become popular among health enthusiasts for their nutrient density and beautiful golden color.
Ingredients
For 6 servings (12 muffins)
- 6 large eggs
- ½ cup (120g) grated zucchini, squeezed dry
- 2 tablespoons (15g) nutritional yeast
- ¼ cup (60g) diced roasted red peppers
- ¼ teaspoon (1g) ground turmeric
- ¼ teaspoon (1g) freshly ground black pepper
- ¼ teaspoon sea salt
- Olive oil or coconut oil cooking spray for greasing
Step-by-Step Instructions
- Preparation (10 minutes)
- Preheat oven to 375°F (190°C)
- Grease a 12-cup muffin tin thoroughly
- Grate zucchini and squeeze out excess moisture using a clean kitchen towel
- Dice roasted red peppers into small, uniform pieces
- Mix Base Ingredients (5 minutes)
- Crack eggs into a large mixing bowl
- Add turmeric, black pepper, and salt
- Whisk until well combined
- Stir in nutritional yeast until fully incorporated
- Add Vegetables (3 minutes)
- Fold in squeezed-dry grated zucchini
- Add diced roasted red peppers
- Gently stir to distribute ingredients evenly
- Fill Muffin Tin (2 minutes)
- Pour mixture evenly into prepared muffin cups
- Fill each cup about ¾ full
- Tap tin gently on counter to remove air bubbles
- Bake and Cool (18-20 minutes)
- Bake until set and slightly puffed
- Edges should be lightly golden
- Cool in tin for 5 minutes before removing
Nutritional Information
Per muffin:
- Calories: 55
- Protein: 5g
- Fat: 3.5g
- Carbohydrates: 2g
- Fiber: 0.5g
- Sodium: 140mg
Total Time:
- Prep Time: 20 minutes
- Cook Time: 20 minutes
- Total Time: 40 minutes
Pro Tips and Tricks
- Zucchini Preparation
- Salt grated zucchini and let sit for 10 minutes before squeezing
- Use a cheesecloth or nut milk bag for maximum moisture removal
- Save zucchini juice for smoothies or soups
- Turmeric Tips
- Use fresh turmeric root (1 teaspoon grated) for stronger flavor
- Always pair with black pepper to enhance absorption
- Add a pinch of cayenne for extra anti-inflammatory benefits
- Texture Enhancement
- Don’t overmix the eggs to maintain fluffiness
- Ensure vegetables are finely chopped for even distribution
- Use silicon muffin cups for easy removal
Variations and Substitutions
- Vegetable Options
- Carrots instead of zucchini
- Sun-dried tomatoes instead of roasted peppers
- Added spinach or kale
- Caramelized onions for sweetness
- Flavor Additions
- Fresh herbs like dill or basil
- Curry powder for Indian flavor
- Smoked paprika for depth
- Garlic and ginger
- Protein Boost
- Hemp seeds
- Chickpea flour (2 tablespoons)
- Pureed white beans
- Pumpkin seeds
Frequently Asked Questions
Q: Why is it important to squeeze the zucchini?
A: Removing excess moisture prevents soggy egg bites and ensures proper texture during baking.
Q: Can I skip the nutritional yeast?
A: Yes, though you might want to increase seasonings to compensate for the lost umami flavor.
Q: How can I prevent the turmeric from staining my containers?
A: Use glass or ceramic containers for storage and wash immediately after use.
Q: Can I make these in a mini muffin tin?
A: Yes, reduce baking time to 12-15 minutes for mini muffins.
Storage and Make-Ahead Tips
- Refrigerator Storage
- Cool completely
- Store in airtight container
- Keep refrigerated for up to 5 days
- Reheat in microwave for 20-30 seconds
- Freezer Storage
- Wrap individually in parchment
- Place in freezer-safe container
- Freeze for up to 3 months
- Thaw overnight in refrigerator
- Serving Suggestions
- Pair with dairy-free pesto
- Serve with avocado slices
- Add a side of roasted sweet potatoes
- Include fresh fruit for a complete breakfast
These golden, dairy-free egg bites offer a delicious way to incorporate anti-inflammatory ingredients into your morning routine. Perfect for meal prep, they provide a protein-rich breakfast option that’s both nutritious and convenient. The combination of turmeric, black pepper, and vegetables creates a flavorful start to your day while supporting your health goals.