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Zucchini Cottage Cheese Egg Bake Calories
Protein-rich, low-carbohydrate bake
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Zucchini Cottage Cheese Egg Bake (180 g) has 160 calories. That works out to 89 calories per 100 g. It contains 5.9 g of carbs, 14.8 g of protein, 8.8 g of fat and 1.4 g of fiber. Its 24.8 µg of Selenium covers 45% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Zucchini Cottage Cheese Egg Bake Nutrition Facts
Selected: 1 serving (medium) · 180 g
160
KCAL / 180G
Carbs
5.9g
· 2% DV
Protein
14.8g
· 30% DV
Fat
8.8g
· 11% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 15% · Protein 37% · Fat 48%
Zucchini Cottage Cheese Egg Bake nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 160 kcal | |
| Total fat | 8.8 g | 11% |
| Saturated fat | 3.15 g | 16% |
| Trans fat | 0.05 g | |
| Sodium | 396 mg | 17% |
| Total carbohydrate | 5.9 g | 2% |
| Fiber | 1.4 g | 5% |
| Protein | 14.8 g | 30% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Zucchini Cottage Cheese Egg Bake?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 160 kcal |
| 1 piece (small) | 55 g | 49 kcal |
| 1 piece (medium) | 90 g | 80 kcal |
| 100 g | 100 g | 89 kcal |
| 1 piece (large) | 140 g | 125 kcal |
| 1 cup (diced) | 160 g | 142 kcal |
| 1 cup (shredded) | 220 g | 196 kcal |
| 1 serving (large) | 250 g | 223 kcal |
| 1 piece (whole) | 320 g | 285 kcal |
Calculated from 89 calories per 100 g.
Frequently Asked Questions About Zucchini Cottage Cheese Egg Bake
How do you make Zucchini Cottage Cheese Egg Bake?
Grate the zucchini and squeeze out as much liquid as possible. Mix it with cottage cheese and beaten eggs, spread the mixture in a baking dish, and bake until the center is set. Sautéing the zucchini briefly first can help keep the bake from turning watery.
Why is my Zucchini Cottage Cheese Egg Bake watery?
Zucchini releases a lot of moisture as it cooks, and cottage cheese can add more. Squeeze grated zucchini firmly, drain especially wet cottage cheese, and avoid overcrowding the baking dish. Briefly cooking the zucchini before mixing it in can also improve the texture.
Can you use frozen zucchini in Zucchini Cottage Cheese Egg Bake?
Yes, but thaw it completely and squeeze out the liquid very thoroughly first. Frozen zucchini tends to release more water than fresh zucchini, so using it without draining can leave the egg bake soft and watery.
What kind of cottage cheese works best in Zucchini Cottage Cheese Egg Bake?
Regular cottage cheese works well; drain it first if it looks particularly wet. A small-curd style blends more evenly through the eggs and zucchini, while larger curds leave more distinct pockets of cheese in the finished bake.
Can Zucchini Cottage Cheese Egg Bake be eaten for breakfast?
Yes, it works well as a hot or make-ahead breakfast because it can be sliced and reheated. Serve it with fresh tomatoes or fruit, or have it on its own. Refrigerate leftovers promptly rather than leaving the egg bake out.
What goes well with Zucchini Cottage Cheese Egg Bake?
A leafy salad, sliced tomatoes, or roasted vegetables pair well with the mild zucchini and cottage cheese. For a more filling meal, add toast or soup. A spoonful of plain yogurt also makes a simple accompaniment.
Can you make Zucchini Cottage Cheese Egg Bake ahead of time?
Yes. Bake it in advance, cool it, and refrigerate it covered; reheat portions before serving. If preparing the mixture ahead instead, keep the zucchini separate and squeeze it again before combining, since it can release liquid while it sits.
How long does Zucchini Cottage Cheese Egg Bake keep in the fridge?
Store leftovers in a covered container in the refrigerator and eat them within a few days. Reheat only the portion you plan to serve, until it is hot throughout. Discard it if it has been left at room temperature for an extended period.
Can you freeze Zucchini Cottage Cheese Egg Bake?
Yes, though thawed portions may be softer because zucchini and cottage cheese release moisture. Freeze the cooled bake in individual airtight portions, thaw them in the refrigerator, and reheat thoroughly in the oven or a skillet.
Why did my Zucchini Cottage Cheese Egg Bake collapse after baking?
A little settling is normal as the eggs cool, especially if the bake rose in the oven. If the center is wet or sinks markedly, it may need more baking time or the zucchini may have added too much moisture. Let it rest briefly before slicing.
Zucchini Cottage Cheese Egg Bake Vitamins & Minerals
Vitamins
B12
0.86µg · 36% DV
B2
0.43mg · 33% DV
Biotin
9.18µg · 31% DV
B5
0.86mg · 17% DV
Minerals
Selenium
25µg · 45% DV
Phosphorus
261mg · 37% DV
Iodine
31µg · 21% DV
Sodium
396mg · 17% DV
Potassium ⭐
338mg · 10% DV
Zucchini Cottage Cheese Egg Bake Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini Cottage Cheese Egg Bake
To burn the 160 calories in 1 serving (medium) (180 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Zucchini Cottage Cheese Egg Bake?
Zucchini Cottage Cheese Egg Bake is a simple Turkish-style home bake made by combining zucchini with eggs and lor, the mild, fresh curd cheese used in Turkey. The mixture sets in the oven into an easy, savoury dish, with the zucchini keeping it tender rather than dense.
Serve it warm or at room temperature for breakfast, a light lunch, or a relaxed dinner; it also works well alongside a salad. It is protein-rich and low in carbohydrates, making it a substantial option without a pastry crust. For a fresher, lighter plate, pair a slice with tomatoes, herbs, or leafy greens.
How Nutritious Is Zucchini Cottage Cheese Egg Bake?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Zucchini Cottage Cheese Egg Bake Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Zucchini Cottage Cheese Egg Bake Contain Allergens?
Contains these allergens:
Which Diets Is Zucchini Cottage Cheese Egg Bake Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
Zucchini Cottage Cheese Egg Bake Fat Profile
SATURATED
3.15g
MONOUNSATURATED
3.69g
POLYUNSATURATED
1.48g
Omega 6:3 ratio 9:1
Above the ideal 4:1 (9:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.