Dairy-Free Zucchini & Turmeric Egg Bites

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

  1. 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
  1. 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
  1. Add Vegetables (3 minutes)
  • Fold in squeezed-dry grated zucchini
  • Add diced roasted red peppers
  • Gently stir to distribute ingredients evenly
  1. 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
  1. 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

  1. 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
  1. 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
  1. 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

  1. Vegetable Options
  • Carrots instead of zucchini
  • Sun-dried tomatoes instead of roasted peppers
  • Added spinach or kale
  • Caramelized onions for sweetness
  1. Flavor Additions
  • Fresh herbs like dill or basil
  • Curry powder for Indian flavor
  • Smoked paprika for depth
  • Garlic and ginger
  1. 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

  1. Refrigerator Storage
  • Cool completely
  • Store in airtight container
  • Keep refrigerated for up to 5 days
  • Reheat in microwave for 20-30 seconds
  1. Freezer Storage
  • Wrap individually in parchment
  • Place in freezer-safe container
  • Freeze for up to 3 months
  • Thaw overnight in refrigerator
  1. 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.