Mediterranean Zucchini–Cottage Cheese Parmesan Cups

Description

These Mediterranean Zucchini–Cottage Cheese Parmesan Cups are a light yet satisfying snack or side dish made with shredded zucchini, creamy cottage cheese, Parmesan, eggs, and Mediterranean herbs. Baked in muffin tins until golden and slightly crisp on the edges, these cups are high in protein, low in carbs, and bursting with flavor from oregano, garlic, and sun-dried tomatoes. Perfect for breakfast, meal prep, or a healthy appetizer.

Ingredients for Mediterranean Zucchini–Cottage Cheese Parmesan Cups

• 2 medium zucchinis, grated (about 2 cups packed)

• 1 cup cottage cheese (low-fat or regular)

• ½ cup grated Parmesan cheese

• 2 large eggs

• 2 tbsp sun-dried tomatoes, finely chopped

• 1 tbsp fresh parsley, chopped (or 1 tsp dried)

• 1 tsp dried oregano

• ½ tsp garlic powder

• ½ tsp salt (adjust to taste)

• ¼ tsp black pepper

• Olive oil spray (for greasing muffin tin)

Instructions

1. Prepare zucchini: Preheat oven to 375°F (190°C). Grate zucchini and place in a clean kitchen towel. Squeeze out as much moisture as possible.

2. Mix: In a large bowl, combine grated zucchini, cottage cheese, Parmesan, eggs, sun-dried tomatoes, parsley, oregano, garlic powder, salt, and pepper. Mix until well combined.

3. Fill cups: Lightly grease a 12-cup muffin tin with olive oil spray. Spoon mixture evenly into each cup, pressing down lightly to compact.

4. Bake: Place in the oven and bake for 20–25 minutes, or until golden and firm to the touch.

5. Cool & serve: Let cool for 5 minutes before removing from the tin. Serve warm or at room temperature.

Notes

• Squeezing the zucchini well is key to avoiding soggy cups.

• Use silicone muffin liners for easy removal and no sticking.

• You can swap sun-dried tomatoes for roasted red peppers for a milder taste.

Tips

• For extra protein: Add diced cooked chicken or turkey to the mixture.

• For spice: Add a pinch of red chili flakes.

• For meal prep: Store in the fridge for up to 4 days or freeze for up to 2 months. Reheat in the oven or air fryer.

• Texture tip: A little browning on top adds great flavor — bake a few extra minutes if you like crisp edges.

Servings

• Makes 12 cups (about 6 servings, 2 cups each)

Nutritional Info (per serving – 2 cups)

• Calories: 140

• Protein: 11g

• Carbs: 5g

• Fat: 8g

• Fiber: 1g

• Sugars: 3g

• Sodium: 360mg

Benefits

• High protein & low carb: Great for weight management and muscle support.

• Rich in calcium: Supports bone health from cottage cheese and Parmesan.

• Mediterranean flavors: Heart-healthy herbs and olive oil influence.

• Meal-prep friendly: Easy to make ahead and reheat.

Q&A

Q: Can I make this dairy-free?
A: Yes, swap cottage cheese for dairy-free ricotta and Parmesan for nutritional yeast.

Q: Can I use other vegetables?
A: Yes, grated carrots, spinach, or bell peppers work well but adjust moisture removal accordingly.

Q: How do I make them fluffier?
A: Separate egg whites and whip them before folding into the mixture for more lift.

Q: Are these good cold?
A: Yes, they taste great cold and make a quick high-protein snack.