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
- Preheat your oven to 190°C (375°F). Grease a 12-cup muffin tin well or use silicone liners.
- Using a clean kitchen towel or cheesecloth, squeeze as much moisture as possible from the grated zucchini.
- In a large mixing bowl, whisk together eggs, dairy-free pesto, Italian seasoning, salt, and pepper until well combined.
- Add the squeezed zucchini and diced sun-dried tomatoes to the egg mixture.
- If using, add minced garlic and nutritional yeast.
- Stir gently until all ingredients are evenly distributed.
- Divide the mixture among the prepared muffin cups, filling each about 3/4 full.
- Bake for 16-18 minutes, or until the centers are set and edges are slightly golden.
- 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
- Zucchini Prep: Grate zucchini using the large holes of a box grater for best texture.
- Moisture Control: Don’t skip squeezing the zucchini – this prevents soggy muffins.
- Sun-dried Tomatoes: If using oil-packed tomatoes, pat them dry before chopping.
- Pesto Selection: Choose a thick pesto to maintain proper egg mixture consistency.
- Even Distribution: Stir mixture between scooping to ensure ingredients don’t settle.
Variations and Substitutions
- Vegetable Options:
- Replace zucchini with grated yellow squash
- Add roasted red peppers
- Include sautéed mushrooms
- Herb Variations:
- Use basil pesto or sun-dried tomato pesto
- Add fresh chopped basil
- Include fresh oregano
- 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