Mediterranean Pesto & Zucchini Egg Muffins (Gluten-Free, Dairy-Free)

Transport your taste buds to the Italian countryside with these Mediterranean-inspired egg muffins. Combining the fresh flavors of homemade pesto with garden vegetables and aromatic herbs, these protein-rich breakfast bites capture the essence of Italian cuisine. Perfect for busy mornings or elegant brunches, these egg muffins deliver a gourmet cafe experience in your own kitchen.

Ingredients

For 12 egg muffins:

  • 6 large eggs (300g/10.5 oz)
  • 60g (1/4 cup) grated zucchini, squeezed dry
  • 30g (2 tablespoons) dairy-free pesto
  • 60g (1/4 cup) sun-dried tomatoes, finely diced
  • 1.25g (1/4 teaspoon) Italian seasoning
  • 1/4 teaspoon sea salt
  • 1/8 teaspoon black pepper
  • Optional: 2 tablespoons nutritional yeast
  • Optional: 1 clove garlic, minced

Instructions

  1. Preheat your oven to 190°C (375°F). Grease a 12-cup muffin tin well or use silicone liners.
  2. Using a clean kitchen towel or cheesecloth, squeeze as much moisture as possible from the grated zucchini.
  3. In a large mixing bowl, whisk together eggs, dairy-free pesto, Italian seasoning, salt, and pepper until well combined.
  4. Add the squeezed zucchini and diced sun-dried tomatoes to the egg mixture.
  5. If using, add minced garlic and nutritional yeast.
  6. Stir gently until all ingredients are evenly distributed.
  7. Divide the mixture among the prepared muffin cups, filling each about 3/4 full.
  8. Bake for 16-18 minutes, or until the centers are set and edges are slightly golden.
  9. Let cool in the tin for 5 minutes before removing.

Timing Information

  • Prep Time: 15 minutes
  • Cook Time: 16-18 minutes
  • Total Time: 35 minutes
  • Servings: 12 egg muffins

Nutritional Information (per muffin)

  • Calories: 65
  • Protein: 5g
  • Fat: 4.5g
  • Carbohydrates: 2g
  • Fiber: 0.5g
  • Sodium: 150mg
  • Cholesterol: 95mg

Pro Tips and Tricks

  1. Zucchini Prep: Grate zucchini using the large holes of a box grater for best texture.
  2. Moisture Control: Don’t skip squeezing the zucchini – this prevents soggy muffins.
  3. Sun-dried Tomatoes: If using oil-packed tomatoes, pat them dry before chopping.
  4. Pesto Selection: Choose a thick pesto to maintain proper egg mixture consistency.
  5. Even Distribution: Stir mixture between scooping to ensure ingredients don’t settle.

Variations and Substitutions

  1. Vegetable Options:
  • Replace zucchini with grated yellow squash
  • Add roasted red peppers
  • Include sautéed mushrooms
  1. Herb Variations:
  • Use basil pesto or sun-dried tomato pesto
  • Add fresh chopped basil
  • Include fresh oregano
  1. Additional Mix-ins:
  • Dairy-free mozzarella alternative
  • Pine nuts or chopped walnuts
  • Caramelized onions

Storage and Make-Ahead Tips

  • Refrigerator: Store in an airtight container for up to 4 days
  • Freezer: Wrap individually and freeze for up to 2 months
  • Reheating: Microwave for 30 seconds from refrigerated, 1 minute from frozen
  • Meal Prep: Prepare vegetables and pesto in advance

Common FAQs

Q: Can I use regular pesto if I’m not dairy-free?
A: Yes, traditional basil pesto works perfectly in this recipe if dairy isn’t a concern.

Q: Why do I need to squeeze the zucchini?
A: Zucchini contains a lot of water that can make the egg muffins soggy if not removed.

Q: Can I make my own dairy-free pesto?
A: Yes! Blend fresh basil, olive oil, pine nuts, garlic, and nutritional yeast for a quick homemade version.

Q: How can I prevent the muffins from deflating?
A: Avoid opening the oven door while baking, and make sure not to overbake them.

Keywords: pesto egg muffins, zucchini breakfast cups, gluten-free breakfast, dairy-free egg muffins, Mediterranean breakfast, healthy meal prep, Italian breakfast, sun-dried tomato eggs, vegetable egg cups