Mini egg muffins with tuna and zucchini, baked without flour: a savory snack for your lunchbox.
The beaten eggs gently puff up in the oven with flaked tuna and grated zucchini, which keeps everything moist, while garlic and chili add a kick from the very first bite. These savory bites fit neatly into a lunchbox and can be eaten hot or cold. In 25 minutes, including 20 minutes of baking at 200 °C, you get 6 mini muffins without flour or starch, at around 63 kcal each. Find this recipe among my keto breakfasts.
What are tuna and zucchini egg muffins?
“ Egg muffins ” refers to an egg mixture baked in muffin molds to make neatly shaped individual portions that are easy to take along. The beaten eggs bind together well-drained tuna, grated zucchini, garlic and a touch of red chili. During baking, the 3 eggs alone hold everything together: the center sets, the surface browns slightly and the texture stays tender and compact.
The recipe uses neither flour nor baking powder; its structure relies on the eggs setting, thoroughly squeezed zucchini and evenly flaked tuna. This starch-free combination is suitable for low-carb cooking. For a nightshade-free paleo version, leave out the red chili and keep the black pepper.
The origins of this version
Egg muffins come from the world of grab-and-go breakfasts, where an egg mixture baked in molds replaces a pan-cooked omelet. Their appeal lies in their individual portions: they are easy to divide up, unmold and carry, and hold up well to refrigeration, transport and a quick reheating.
This version combines the briny notes of canned tuna, the moistness of zucchini and the bold flavor of garlic and chili. The recipe makes 6 small muffins; with larger molds, expect around 4 to 5 instead, checking the center, which remains the best guide to doneness.
The main ingredients
The 3 eggs form the base of the mixture: whisked together, they bind the filling and set in the oven into a mini-omelet texture that you can eat with your fingers. The result is reminiscent of an oven-baked take on tamagoyaki.
The half zucchini adds freshness and moisture, provided it is grated, lightly salted, left to rest and then squeezed in a clean kitchen towel to remove the water, just as you would for successful air fryer zucchini. A small can of well-drained tuna provides protein and a briny flavor; flake it so that each muffin cup gets an even share. The half red chili, mild or hot, adds a brief burst of heat and can be adjusted or left out.
The 2 grated garlic cloves enhance the flavor of the tuna, and a pinch of black pepper gives everything a lift, especially if you leave out the chili. Add salt sparingly, as the zucchini has already been salted to draw out moisture and canned tuna can be salty. With rigid molds, light greasing makes unmolding easier; with silicone molds, place them on a sturdy baking sheet before filling.
Cooking tips and serving
Allow 5 minutes for preparation, then 20 minutes of baking at 200 °C. The muffins are ready when the center is firm, with no liquid egg; a golden surface is a less reliable guide, and baking for too long makes the eggs rubbery. Unmold, let cool, then refrigerate within 2 hours: they keep for 3 to 4 days in an airtight container at 4 °C, and can also be frozen.
Serve these muffins hot or cold. A green salad, crunchy cucumber and a tangy Thai dressing balance the tuna and garlic, while a few slices of avocado add creaminess. For a variety of fresh sides, a Japanese cabbage salad, a wakame salad or deviled eggs work along the same lines. Expect around 63 kcal per muffin, with carbohydrates coming mainly from the vegetables and garlic.
You can find more dishes like this among my low-carb recipes.
Tuna and zucchini egg muffins (keto)
Ingredients
- 3 eggs
- 0.5 zucchini
- 1 small can tuna
- 0.5 red chili pepper chili or Spanish pepper
- 2 cloves garlic
- 1 pinch black pepper
- 1 pinch salt Himalayan pink or Celtic sea salt
Optional
- Butter (from grass-fed cows), for greasing the molds, or avocado oil, mild olive oil or high-oleic sunflower oil, for greasing
For a strictly paleo and nightshade-free version
- black pepper no red chili pepper
Instructions
- Grate the zucchini. Place it in a mixing bowl and sprinkle with a little salt. Let it sit for a while.0.5 zucchini, 1 pinch salt
- Preheat the oven to 200 degrees.
- Chop the red chili pepper. Grate the garlic. Beat 3 eggs. Combine everything and add salt and pepper to taste.0.5 red chili pepper, 2 cloves garlic, 3 eggs, 1 pinch black pepper, black pepper
- Squeeze the zucchini to remove most of the water, then place it in a kitchen towel. Squeeze out the remaining water through the towel. The zucchini is now a little drier.
- Add the zucchini and tuna to the eggs. Mix everything together.1 small can tuna
- If using rigid muffin molds, grease them lightly. This is not necessary with silicone molds. Divide the egg mixture among the molds. Bake for 20 minutes.Butter
- Remove from the molds and let cool.
