The Anti-Inflammatory Zucchini–Cottage Cheese Parmesan Cups have a cheesy and savory flavor. We prepare these easy baked cups with zucchini, cottage cheese, Parmesan cheese, eggs, spinach, garlic, olive oil, parsley, oregano, turmeric, smoked paprika, almond flour, mozzarella, lemon zest, and black pepper. These easy baked cups have about 145 calories and 4 g of net carbs. We bake them until golden and set, creating crispy edges with a soft, cheesy center. The Anti-Inflammatory Zucchini–Cottage Cheese Parmesan Cups are perfect for breakfast, appetizers, light lunches, side dishes, meal prep, and Mediterranean-inspired eating plans. You can serve these easy baked cups with Greek Yogurt, Avocado Slices, Greek Salad, Grilled Chicken, or Roasted Vegetables.
STATS:
- Course: Breakfast, Appetizer, Side Dish
- Calories: 145 kcal
- Diet: Anti-Inflammatory
- Prep Time: 15 minutes
- Cuisine: Mediterranean
- Cook Time: 30 minutes
- Portion Size: 1 cup
- Cooking Mode: Oven
- Total Servings: 6
- Difficulty: Easy
- Total Time: 45 minutes
TOOLS:
- Muffin Tin
- Bowl
- Box Grater
- Kitchen Towel
- Measuring Cups
- Spatula
INGREDIENTS:
- 2 zucchini
- 1 cup cottage cheese
- ½ cup Parmesan cheese
- 2 eggs
- ½ cup spinach
- 2 tbsp. olive oil
- 2 tbsp. parsley
- 2 cloves garlic
- ¼ tsp. black pepper
- 1 tsp. oregano
- ½ tsp. turmeric
- ¼ tsp. sea salt
- ¼ tsp. smoked paprika
- ¼ cup mozzarella
- 1 tbsp. almond flour
- 1 tsp. lemon zest
- ½ tsp. red pepper flakes
INGREDIENT NOTES AND THEIR SUBSTITUTIONS:
ZUCCHINI:
- To add moisture, freshness, and a subtle vegetable taste, use zucchini. Use yellow squash as an alternative.
COTTAGE CHEESE:
- To add protein and a creamy texture, use cottage cheese. Use ricotta cheese instead.
PARMESAN:
- For a flavor that is cheesy, savory, and rich, use Parmesan. Use extra Parmesan or Pecorino Romano as an alternative.
SPINACH:
- Use spinach to add nutrients, color, and freshness. Alternatively, you might use Swiss chard or finely chopped kale.
OLIVE OIL:
- For Mediterranean flavor and richness, use olive oil. You can substitute avocado oil.
ALMOND FLOUR:
- To improve the texture and absorb more moisture, use almond flour. Another nut-free option is to use sunflower-seed flour.
MOZZARELLA:
- For a melted, soft cheese feel, use mozzarella. As a further choice, you could include extra Parmesan or feta.
TURMERIC:
- Use turmeric for its golden hue and earthy flavor. You might also skip it if it is unavailable.
INSTRUCTIONS:
- First, warm the oven to 190° Celcius and coat a muffin tin.
- We grate the zucchini and squeeze it properly with a clean kitchen towel to eliminate extra moisture.
- Stir the lemon zest, cottage cheese, pepper, eggs, salt, Parmesan, paprika, mozzarella, turmeric, almond flour, oregano, and garlic in a dish.
- Mix in olive oil, zucchini, parsley, and spinach.
- Distribute the mixture uniformly in 6 muffin cups.
- Bake till the cups get golden and set, for almost twenty-five minutes.
- Cool for almost ten minutes before removing.
- Serve the zucchini cups hot.
TIPS:
- Perfectly squeeze out the zucchini to avoid watery cups.
- We utilize freshly grated Parmesan for perfect browning and flavor.
- Gently cool the cups and then remove them.
- Include Kalamata olives or feta for extra Mediterranean flavor.
SERVING SUGGESTIONS:
BREAKFAST:
- Greek Yogurt
- Avocado Slices
- Tomato Salad
- Fresh Berries
LUNCH:
- Greek Salad
- Grilled Chicken
- Quinoa Tabbouleh
- Roasted Vegetables
APPETIZERS:
- Hummus
- Tzatziki
- Baba Ganoush
- Olive Tapenade
SIDE DISHES:
- Grilled Salmon
- Garlic Shrimp
- Lemon Chicken
- Turkey Meatballs
STORAGE INFORMATION:
FRIDGE:
- Put the cooled zucchini cups in an airtight box and refrigerate for approximately 3–4 days.
FREEZER:
- Store the zucchini cups for approximately 1–2 months.
FAQs:
Can we prepare these zucchini cups with ricotta?
- Yes, you might utilize ricotta as a replacement for cottage cheese to get a creamier texture.
May we prepare these cups earlier?
- Yes, these cups are excellent for making beforehand and can be warm up when required.
Could we include chicken?
- Yes, you can use finely chopped cooked turkey or chicken to make these zucchini cups extra protein-rich.
NUTRITIONAL FACTS:
Calories: 145 kcal
Sodium: 330 mg
Net Carbs: 4 g
Fiber: 1.2 g
Sugar: 2.5 g
Fats: 8.5 g
Proteins: 11.5 g
Total Carbs: 5.2 g
