Mediterranean Zucchini–Cottage Cheese Parmesan Cups
Light, Savory & Protein-Rich Bites
These Mediterranean Zucchini–Cottage Cheese Parmesan Cups are the perfect balance of fresh, cheesy, and herby. Packed with protein and nutrients, they make an excellent snack, breakfast, or light lunch. Baked in a muffin tin for easy serving and portion control, they’re also ideal for meal prepping or sharing at a gathering. The blend of cottage cheese and Parmesan gives a rich, creamy interior, while grated zucchini adds moisture and freshness — a true Mediterranean-inspired mini meal!
Total Time
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Yield: 10–12 muffin cups
Ingredients
2 medium zucchinis, grated
½ tsp salt (for sweating the zucchini)
1 cup cottage cheese
½ cup grated Parmesan cheese
2 eggs
¼ tsp black pepper
½ tsp garlic powder
¼ tsp dried oregano
¼ cup chopped fresh parsley or basil
Olive oil spray (for greasing muffin tin)
Instructions
Preheat the Oven
Preheat your oven to 375°F (190°C). Lightly grease a 12-cup muffin tin with olive oil spray.
Prepare the Zucchini
Grate the zucchini using a box grater. Place it in a clean towel or cheesecloth, sprinkle with ½ tsp salt, and let sit for 5–10 minutes. Then squeeze out as much excess moisture as possible.
Mix the Filling
In a large bowl, combine:
Cottage cheese
Parmesan
Eggs
Black pepper
Garlic powder
Dried oregano
Chopped parsley or basil
Add Zucchini
Fold the drained zucchini into the cheese mixture until fully combined.
Fill the Muffin Tin
Spoon the mixture evenly into the greased muffin cups, filling each about ¾ full.
Bake
Bake in the preheated oven for 22–25 minutes, or until the tops are golden and a toothpick comes out clean.
Cool & Serve
Let the cups cool for a few minutes before gently removing them from the tin. Serve warm, at room temp, or chilled!
Tips
Squeeze the Zucchini Well
Getting rid of excess moisture is key — wet zucchini will make the cups soggy and prevent them from holding their shape.
Use Full-Fat Cottage Cheese
Full-fat varieties give a richer flavor and creamier texture, but low-fat versions also work well if you’re watching calories.
Nonstick Muffin Tin or Liners
For easier removal, use a nonstick muffin tin or silicone liners. You can also lightly dust the greased cups with a bit of grated Parmesan to prevent sticking and add a crispy edge.
Let Them Rest
After baking, allow the cups to rest for 5–10 minutes before removing. This helps them firm up and release easily from the pan.
Meal Prep Friendly
Store leftovers in the fridge for up to 4 days or freeze for up to 2 months. Reheat in the oven or microwave before serving.
Variations
Add Protein:
Mix in cooked turkey sausage, crumbled feta, or shredded rotisserie chicken for added protein.
Cheesy Upgrade:
Swap or combine cheeses like mozzarella, gruyère, or crumbled goat cheese with the Parmesan for more depth.
Veggie Boost:
Add finely chopped spinach, red bell pepper, sun-dried tomatoes, or kalamata olives for color and flavor.
Mediterranean Twist:
Stir in a spoonful of pesto, a dash of lemon zest, or chopped fresh dill to amplify the Mediterranean profile.
Spicy Option:
Add a pinch of red pepper flakes or a dash of hot sauce if you like a little heat.
Q&A
Q: Can I make these zucchini cups ahead of time?
A: Yes! They’re perfect for meal prep. Store them in an airtight container in the fridge for up to 4 days, or freeze for up to 2 months. Reheat in the microwave or oven before serving.
Q: What if I don’t have cottage cheese?
A: You can substitute with ricotta cheese for a similar creamy texture, though cottage cheese provides more protein and a slightly lighter result.
Q: How do I prevent them from sticking to the pan?
A: Use a well-greased nonstick muffin tin, silicone liners, or even parchment paper cups. Sprinkling some Parmesan in each cup before adding the mixture also helps create a barrier.
Q: Can I make this recipe dairy-free?
A: You can try using dairy-free ricotta alternatives and vegan Parmesan-style cheese. Just note that the texture and flavor will vary slightly.
Q: Do I need to peel the zucchini?
A: No need — the skin adds color, nutrients, and structure. Just make sure to grate and drain it well.
Nutrition Facts
(Per 1 Cup, approx. out of 12)
Calories: ~85 kcal
Protein: 7 g
Carbohydrates: 2 g
Fat: 5 g
Fiber: 0.5 g
Sugar: 1 g
Sodium: ~180 mg
Calcium: ~12% DV
(Note: Nutritional values may vary depending on specific brands and exact portion sizes.)
Final Conclusion
These Mediterranean Zucchini–Cottage Cheese Parmesan Cups are a light, satisfying, and nutrient-rich addition to any table. With high-protein cottage cheese, fresh herbs, and the natural moisture of zucchini, they bring together flavor and health in every bite. Whether you’re eating them for breakfast, packing them for lunch, or enjoying them as a wholesome snack, these little cups are versatile, portable, and crowd-pleasing.
Perfect for low-carb, high-protein, and Mediterranean-style diets — they prove that simple ingredients can deliver big satisfaction.