Zucchini and Prosciutto Egg Muffins


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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.

Zucchini and Prosciutto Egg Muffins

5 from 21 votes
Prep: 10 minutes
Cook: 20 minutes
Total: 30 minutes
Servings: 12 muffins
Author: Lisa Bryan


Egg muffins make for a deliciously healthy breakfast. These egg muffins can also be made ahead and refrigerated or frozen. 


  • 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. 

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


Serving: 1muffin | Calories: 107kcal | Carbohydrates: 2g | Protein: 5g | Fat: 8g | Saturated Fat: 3g | Cholesterol: 114mg | Sodium: 101mg | Potassium: 203mg | Sugar: 1g | Vitamin A: 875IU | Vitamin C: 21.5mg | Calcium: 29mg | Iron: 1mg
Course: Breakfast
Cuisine: American
Keyword: breakfast egg muffins, egg muffin recipe, egg muffins, muffin tin eggs
Did you make this recipe?Mention @downshiftology or tag #downshiftology!

Recipe originally posted December 2016, but updated to include new information. 

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About the author

Lisa Bryan

Lisa is a bestselling cookbook author, recipe developer, and YouTuber (with over 2.5 million subscribers) living in sunny Southern California. She started Downshiftology in 2014, and is passionate about making healthy food with fresh, simple and seasonal ingredients.

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Recipe Rating


  1. These were delicious and I liked how many vegetables there were in each serving. We had these for breakfast but also as a snack if we got hungry during the day. They freeze well too and then you can just reheat it quickly, which helps for busy mornings.5 stars

  2. Wow, were these delicious! I highly recommend. Since the prosciutto were so expensive in my area, I might substitute bacon for prosciutto next time and see how they turn out.5 stars

    1. I’m glad you loved the recipe, Sandra! If you use bacon, you’ll need to pre-cook it a bit, as it’s thicker than prosciutto.

  3. These tasted so yummy. While I was making them I thought there was a little too much zucchini pieces but they shrunk down while baking so ultimately it was the perfect amount. I’d love something similar with alternative meats because holy cow prosciutto is expensive!

  4. Delicious! As are all things Downshiftology :) Love that they are packed with veggies and Whole30 approved. Pretty simple to put together if you have all the ingredients on hand but could also see subbing for other things pretty easily. The most tedious part was getting the prosciutto out of the package without it breaking and then fitting it in the muffin tin; I could have used a video tutorial on that! I used grated zucchini as I needed to use some up, it was strained so as not to make them too watery. One note is that salt and pepper “to taste” is hard when added into a raw egg mixture and I think I put too much, especially as the prosciutto is already salty. I would say stick to maybe 1/2 tsp. But overall these are an easy and delicious breakfast or lunch that I will definitely keep on rotation!5 stars

    1. Thanks for leaving a review, Michelle! I’ll be sure to be more precise on salt and pepper measurements, as this is an older recipe. But, glad you’re enjoying this variation of egg muffin!

  5. More veggie dense than they appear which is an added bonus. Makes you feel like you’re getting a well rounded meal in a simple muffin.5 stars

  6. These truly are amazing! I made some minor changes and sautéed a little over half of the zucchini and added some red pepper flakes.  They are so good! Thank you for this recipe!!!5 stars

  7. I love that the veggies are cooked in these before being baked! Zucchini doesn’t agree with me so I used broccoli chopped up really small, and I cooked it with the peppers and onions so it would soften a bit. I also used kale instead of spinach because that’s what I had. Perfect meal prep for my busy mornings!5 stars

  8. Lisa any vegetarian options for the meat that would work? if you used pie dough would you pre cook the dough before adding the rest? or would smoked salmon work?

    thanks in advance

    1. You can cub the meat for smoked salmon or other veggies! You can reference my other egg muffin recipe for more ideas. As for pie dough, I’m not sure how that would turn out.

  9. I want to try this with bacon. Can I just line sides with a slice of bacon but not bottom? Do these firm up enough to not have a meat bottom?
    Thank you!

    1. I have found the bacon does not fully cook through. I’d stick with the prosciutto for this recipe. :)

  10. I made these for dinner tonight.   They were awesome and the perfect meal – not just for breakfast!    Looking forward to leftovers tomorrow.   Thanks Lisa!5 stars

  11. LOVE LOVE LOVE these! Easy and quick! The prosciutto makes these so tasty. Also good without it. Was going to freeze leftovers.. BUT.. yep, not enough left the next day. Great cold the next day too.5 stars

  12. Hi there, would I be able to bake these in a large muffin tray? So six larger muffins instead of twelve small ones… Would the cook time be the same? Let me know, thank you!

    1. Hi Diane – Yes! You can make these in larger muffin trays. I believe the cook time will be the same, but I would keep an eye on it and do the toothpick test just to see if it needs longer cooking time.

  13. These were so easy to make!! I used what I had left over in the refrigerator and they turned out great. Very quick and easy. Grab them and go in the morning as you head out the door for work. Thanks downshiftology!!5 stars

    1. Hi Tarletia – I’m so glad you enjoyed these egg muffins :) You’ll definitely have to try my new recipes for egg muffins as well!

  14. These are on repeat in my kitchen with different ingredients and combinations. Always have some in my freezer. Actually, after discovering Downshiftology I needed an extra freezer, LOL. 5 stars

    1. Hi Babette – I have the same issue too! Always running out of room in my current fridge and freezer :)

  15. These are easy to make and they are incredible. I’m a fan of zucchini and had to try these. Yum! They are now part of my meal prep.5 stars

  16. I just came across your channel on Youtube and I am so glad I did! It looks that I will learn a lot, I will eat healthy and simple meals. Thank you for doing this for us. 5 stars

    1. Hi Erika – So glad you discovered Downshiftology :) I hope my recipes and post will help you on your journey towards a healthier lifestyle!

  17. I made them today and no need to worry about becoming soggy since we ate them all! :) also, I made a “trial” half portion so 6 muffins, 3 per person = perfect lunch! I also didn’t add the spinach (not a fan) and I absolutely love the sliced zucchini idea (not grated). I also didn’t have coconut milk so I used organic almond milk (no additives, from Sicily) and it worked perfectly. Thanks! :)5 stars

  18. 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

    1. 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. :)

  19. 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!5 stars

  20. 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!

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

  21. 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!!!5 stars

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

  22. 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! 5 stars

    1. Yay! So happy it’s your favorite Whole30 brekkie! I haven’t made it in a baking dish but that should work. I say give it a try! :) x

    1. Some of my older recipes don’t have nutrition info, but my newer ones do. I’m slowly updating my older recipes. :)

  23. 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?

    1. 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!

      1. Oh no! Wish I had read this comment before using bacon (my timer is gonna go off soon)!??‍♀️

    1. 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. :)

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

  25. 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!

    1. Thanks Liz! Yes, fingers crossed I can kick this cold before 2017 starts. Much better to start the new year feeling amazing! :) x