Enjoy a nutritious start to your day! Quick to prepare, protein-rich, and perfect for busy mornings or meal prep.
Ingredients (Serves 6)
- 6 large eggs
- 1 medium zucchini, grated & squeezed dry
- 1 cup sweet corn (fresh, frozen & thawed, or canned & drained)
- ½ small onion, finely chopped
- ½ cup milk (dairy or unsweetened almond/soy)
- ½ cup shredded cheese (cheddar, mozzarella, or feta)
- 1 tbsp olive oil
- ½ tsp salt (adjust to taste)
- ½ tsp black pepper
- ½ tsp paprika or chili flakes (optional)
- 1 tbsp chopped fresh parsley or dill (optional)
Instructions
- Preheat oven to 180°C / 350°F. Lightly grease an 8×8-inch (20×20 cm) baking dish.
- Heat olive oil in a pan; sauté onion 2–3 minutes until soft. Let cool slightly.
- In a bowl, whisk eggs, milk, salt, pepper, and paprika.
- Fold in zucchini, corn, sautéed onion, cheese, and herbs.
- Pour mixture into the dish and spread evenly.
- Bake 30–35 minutes until set in the center and lightly golden.
- Rest 5 minutes, slice, and serve.
Nutrition (Approx. per slice – 1/6 of dish)
- Calories: ~190
- Protein: ~12–14 g
- Carbs: ~9–11 g
- Fat: ~11 g
- Fiber: ~2 g
(Values vary by cheese and milk used.)
Allergen & Nut Information
- Naturally nut-free when made with dairy milk and standard cheese.
- Contains eggs & dairy.
- If using plant milk, choose nut-free options (soy or oat) if allergies apply.
- Check labels on cheese and corn for cross-contamination warnings if serving to those with severe allergies.
Q & A
Q: Can I make it dairy-free?
Yes. Use soy or oat milk and dairy-free cheese—or skip cheese entirely.
Q: Is it freezer-friendly?
Absolutely. Cool completely, slice, and freeze up to 2 months. Reheat in oven or microwave.
Q: Can I add more protein?
Add diced chicken/turkey, cottage cheese, or extra egg whites.
Q: Low-carb version?
Reduce corn to ½ cup or replace with bell peppers or mushrooms.
Q: Can I prep it ahead?
Yes! Assemble the night before, refrigerate, and bake in the morning.
Q: Kid-friendly?
Very—mild, soft texture. You can reduce spices if needed.
Serving Ideas
- With avocado slices or Greek yogurt
- Alongside whole-grain toast
- As a grab-and-go breakfast slice
