Zucchini and Prosciutto Egg Muffins
Egg muffins are a healthy, simple and tasty way to enjoy breakfast. They’re also extremely versatile in terms of ingredients.
But one of my favorite combinations is this one – egg muffins packed with zucchini and wrapped in prosciutto. It’s also paleo, low-carb and keto friendly. The perfect grab and go healthy breakfast recipe!
If you want a breakfast recipe that’s low in carbs, packed with protein and easy to make, it doesn’t get much better than egg muffins. You know I love eggs and I usually default to poached eggs or hard and soft boiled eggs. But eggs muffins keep things interesting because the flavor combinations are endless.
I’ve made numerous egg muffin recipes (especially when I’m doing a fridge clean-out) but today’s recipe is loaded with zucchini, onion, garlic, sweet pepper, spinach, parsley and wrapped in prosciutto.
Trust me when I say, I think it will soon become your favorite egg muffins recipe (especially if you’re a prosciutto or bacon lover).
How to Make Egg Muffins
Egg muffins are like mini frittatas, except they’re perfectly portioned and great for grab-and-go. Here’s how you make them:
- Sauté the onion and garlic for a minute, then add the diced sweet pepper, spinach and parsley and stir until the spinach has wilted.
- While that’s sautéing, whisk together your eggs, coconut milk, salt and pepper in a bowl and line a muffin tin with slices of prosciutto.
- Use a mandoline to thinly slice two small zucchini, add the slices to your egg mix and give it a stir.
- Ladle out portions of the egg veggie goodness into your prosciutto-lined muffin tin and cook for 20 minutes.
- After 20 minutes, your healthy egg muffins will be done (and quickly devoured) and your kitchen will smell amazing.
Pro Tip: when buying prosciutto, make sure to look at the ingredients and steer clear of packages with added nasties, like refined sugar, caramel coloring, nitrates and nitrites.
Can you Meal Prep Egg Muffins?
Absolutely! You can meal prep and store these in the fridge for 3-4 days, or you can freeze them for several weeks.
If you freeze your egg muffins, just place them in the fridge the day before eating so they can thaw. Then, microwave them for 30-45 seconds to warm up.
A quick note – because there’s so much zucchini in this recipe (and zucchini is 95% water) they’ll become slightly soggier upon reheating. At least more so than egg muffins that don’t have zucchini. But if you’re making these during spring or summer all that extra hydration is a good thing!
More Low Carb Breakfast Egg Recipes
- Spicy Pulled Pork Fried Eggs
- Asparagus with Poached Egg and Prosciutto
- Smoked Salmon Frittata
- Baked Eggs in Avocado
- Green Shakshuka
Zucchini and Prosciutto Egg Muffins
- 1 tbsp olive oil
- 1/2 onion, finely diced
- 3 garlic cloves, minced
- 1 bell pepper, finely diced
- 1 cup baby spinach, roughly chopped
- 1/4 cup fresh parsley, roughly chopped
- 8 large eggs
- 1/4 cup coconut milk, or nut milk
- salt and pepper, to taste
- 2 small zucchini, thinly sliced
- 12 slices prosciutto
- olive oil to coat the muffin tin
- Preheat the oven to 350 degrees fahrenheit.
- Heat the olive oil in a pan on medium heat and sauté the onion and garlic for a minute. Add the sweet pepper, spinach and parsley and sauté for another 2 minutes or until the spinach has wilted.
- In a mixing bowl, whisk together the eggs, coconut milk and salt and pepper. When the veggies have finished cooking add them to the bowl along with the sliced zucchini and stir together.
- Grease a muffin tin with olive oil and line each muffin tin cup with one slice of prosciutto.
- Ladle the egg mixture into each muffin cup and bake for 20 minutes, or until cooked through.
- If you're concerned about these becoming soggy when reheated, just swap the zucchini for another vegetable, like asparagus, broccoli or bok choy.
Recipe originally posted December 2016, but updated to include new information.