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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!

Plate of egg muffins with zucchini and prosciutto.

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).

The process of making egg muffins.

Stack of egg muffins on a plate

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.

Egg muffin wrapped in prosciutto on a plate.

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!

Several egg muffins on a plate.

An egg muffin sliced in half to show the zucchini inside.

More Low Carb Breakfast Egg Recipes

Egg muffins with zucchini and prosciutto make for a healthy, low carb, keto and paleo friendly breakfast egg muffin recipe.
5 from 7 votes

Zucchini and Prosciutto Egg Muffins

Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
Servings: 12 muffins
Author: Lisa Bryan
Print Recipe Pin Recipe
Egg muffins make for a deliciously healthy breakfast. These egg muffins can also be made ahead and refrigerated or frozen. 

Ingredients

  • 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

Instructions

  • 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. 

Lisa's Tips

  • If you're concerned about these becoming soggy when reheated, just swap the zucchini for another vegetable, like asparagus, broccoli or bok choy

Nutrition

Serving: 1muffin, Calories: 107kcal, Carbohydrates: 2g, Protein: 5g, Fat: 8g, Saturated Fat: 3g, Cholesterol: 114mg, Sodium: 101mg, Potassium: 203mg, Sugar: 1g, Vitamin A: 17.5%, Vitamin C: 26%, Calcium: 2.9%, Iron: 5.6%
Course: Breakfast
Cuisine: American
Keyword: breakfast egg muffins, egg muffin recipe, egg muffins, muffin tin eggs
©Downshiftology. Content and photographs are copyright protected. Sharing of this recipe is both encouraged and appreciated. Copying and/or pasting full recipes to any social media is strictly prohibited.
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Recipe originally posted December 2016, but updated to include new information. 

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34 comments on “Zucchini and Prosciutto Egg Muffins”

  1. Hello, Question: This egg muffin portion is it 1, 2, 3 muffin per serving?
    I just discovered your website and am totally in aw and totally inspired! Bravo! My husband and I are getting ready to revamp our whole lifestyle foodwise, better sleep healing, etc. and your website is just what we needed to guide us in baby steps. Thank you. Christine

    • Welcome Christine! That’s awesome and I’m so happy you found my blog. I have an amazing community here and we’re happy to have you join! As for the muffins, the nutritional information is for 1 muffin, so you could definitely have 2 or 3 for a full breakfast. :)

  2. what a great pick-me-up snack!

  3. I LOVE this idea! The prosciutto adds such a nice touch!

  4. What a great breakfast idea! What a great way to serve breakfast when you are on the go.

  5. Mmm these look perfectly savoury and delicious!! Perfect for brunch. 

  6. Love the beautiful zucchini added to this! And anything with bacon or prosciutto automatically wins me over. What a great dish to make for spring brunches coming up!

  7. Hi Lisa,
    I used your recipe as a rough guide and did the following:

    – Grated the zucchini and then sauteed them on rather high heat to burn off the moisture. I added shallots and garlic to the mixture
    – I omitted the spinach as I used 2 large zucchinis
    – I omitted the milk as I was trying to go for a drier product
    – I added some extra mature cheddar cheese
    – I ran out of proscuitto halfway through so lined the rest of the cups with cooked ham. Both worked fine.

    The end result was delicious – dense and flavourful and not too wet.

    Thanks for the inspiration!

    • You are so creative Smetha! So glad these turned out delicious and that you added your own spin to them :)

  8. will a silicone muffin tray work?

  9. I was trying to think of something high in protein I could whip up beforehand, grab before hitting the gym in the morning, and eat as a post-workout snack. This is it!!!

    • Yes, this is a great snack that will keep you nice and full! So happy you enjoyed it, Mónica! :)

  10. Absolutely love this recipe! Have made it several times. I was wondering if you had any recommendation as to baking this in a dish ? My muffin tins are horrible! I’ve been adding sausage rather than prosciutto. I can’t find compliant prosciutto near me. This has been my fav whole30 breakfast recipe so far! Kudos! 

    Rating: 5
  11. Yummy I’ll have to make some this week! Thanks Lisa

  12. Love these recipes but there’s no Nutrition Facts, makes it hard to fit into a daily meal plan.

  13. Hi Lisa,
    Thanks for this great recipe! I will try this for my son, who’s a picky eater and we are running out of ideas for breakfast. Btw, I only have bacon right now, can i use that instead of Prosciutto?

    • Bacon doesn’t cook as fast as prosciutto so you’d likely end up with undercooked bacon. If using bacon, I’d recommend cooking it at least 70% of the way first before placing in the muffin tins. You could give that a try!

      • Oh no! Wish I had read this comment before using bacon (my timer is gonna go off soon)!🤦🏾‍♀️

  14. hi, these sounds delicious! Do they reheat well?

    • Oh, they are delicious! I make a large batch and reheat them frequently, but because there’s quite a bit of zucchini in the recipe (which is 95% water), they do get a little watery when you reheat. I don’t mind it, but just a heads up. :)

  15. Happy to hear you found this recipe on Pinterest Amy! It sure has been super popular. Hope you like it!

  16. I’m really enjoying your site and your recipes – keep it up, and thank you!!

  17. So glad you had a nice Christmas! Wishing you a quick, full recovery so you can also have a nice start to 2017! :) Hang in there; and thank you for sharing another delicious, wholesome recipe!