Picture a golden-edged skillet pulled from the broiler, its surface erupting with browned mozzarella bubbles while the scent of garlic, basil, and toasted coconut drifts through the kitchen. Underneath that molten cheese sits a creamy custard of eggs enriched with thick coconut cream, studded with tender sautéed zucchini and sharp parmesan. This is the kind of breakfast that makes you forget you are eating low-carb — it feels indulgent, tastes deeply savory, and comes together in a single skillet in under thirty minutes.
The macro profile here is exactly what a ketogenic morning calls for. Each generous serving delivers roughly 40 grams of fat from coconut cream, coconut oil, and two Italian cheeses, while the eight eggs split across four portions supply 28 grams of protein to keep you satisfied well past noon. Net carbs land at just 6 grams, almost all of which come from the zucchini — a vegetable so low in starch that you can use it freely without worrying about your carb ceiling.
Beyond the numbers, this recipe earns its place in your weekly rotation on pure convenience. One oven-safe skillet handles every step from sautéing zucchini to broiling the cheesy top. There is no baking dish to transfer to, no extra bowl for the egg mixture if you whisk directly in a measuring jug, and cleanup takes minutes. It reheats beautifully for meal-prep mornings, and it scales down easily if you are cooking for two.
Ingredients (serves 4)
For the skillet bake:
- 2 tablespoons (28g) coconut oil
- 2 medium zucchini, about 10 oz (300g) total, coarsely grated
- 3 cloves garlic, minced
- 1 teaspoon Italian seasoning (oregano, basil, thyme blend)
- 8 large eggs
- 3/4 cup (180ml) full-fat coconut cream (scooped from the top of a chilled can)
- 1/2 cup (45g) finely grated Parmigiano-Reggiano, divided
- 1/2 teaspoon fine sea salt
- 1/4 teaspoon freshly ground black pepper
- 1 1/2 cups (170g) shredded low-moisture mozzarella
For finishing:
- 3 tablespoons (15g) unsweetened shredded coconut, toasted
- 8–10 fresh basil leaves, torn
- Pinch of red pepper flakes (optional)
- Drizzle of extra-virgin olive oil (optional)
Instructions
Prep the zucchini. Coarsely grate the zucchini using the large holes of a box grater. Pile the shreds into a clean kitchen towel or several layers of paper towel and squeeze firmly over the sink until no more liquid drips out. You should remove at least 3–4 tablespoons of water. This step is essential — wet zucchini will make the egg bake soggy rather than custardy.
Position your oven rack and preheat the broiler. Set a rack about 6 inches (15cm) below the broiler element and turn the broiler to high. You will use it at the end to brown the mozzarella, so let it heat while you work on the stovetop.
Sauté the zucchini. Melt the coconut oil in a 10-inch (25cm) oven-safe skillet over medium-high heat. Add the squeezed zucchini and spread it in an even layer. Cook without stirring for about 2 minutes so the bottom picks up light golden color, then stir and cook for another 2 minutes until the zucchini is tender and any remaining moisture has evaporated. Add the garlic and Italian seasoning, stir for 30 seconds until fragrant, then spread the mixture evenly across the bottom of the skillet. Reduce the heat to medium-low.
Mix the egg custard. While the zucchini cooks, crack the eggs into a large measuring jug or mixing bowl. Add the coconut cream, half of the grated parmesan (about 1/4 cup), salt, and pepper. Whisk vigorously until the coconut cream is fully incorporated and the mixture is smooth with no streaks of white remaining.
Cook the base. Pour the egg mixture evenly over the sautéed zucchini in the skillet. Use a spatula to gently nudge the zucchini so it distributes throughout the custard. Let it cook undisturbed on medium-low heat for 6–8 minutes. The edges will begin to set and pull slightly away from the pan while the center remains a bit jiggly — that is exactly where you want it before it goes under the broiler.
Add the cheese and broil. Scatter the shredded mozzarella evenly over the surface, then sprinkle the remaining parmesan on top. Transfer the skillet to the oven rack positioned below the broiler. Broil for 3–4 minutes, watching closely, until the mozzarella is deeply golden with dark bubbly spots and the center of the egg bake is just set. The residual heat will continue cooking it after you pull it out, so do not wait for the center to look completely firm under the broiler.
Finish and serve. Remove the skillet from the oven (use a dry towel or mitt — the handle will be extremely hot). Scatter the toasted coconut and torn basil over the top immediately so the basil wilts slightly from the heat. Add a pinch of red pepper flakes and a thin drizzle of olive oil if desired. Let the bake rest in the skillet for 2 minutes, then cut into four wedges and serve straight from the pan.
Nutrition per Serving
| Nutrient | Amount |
|---|---|
| Calories | ~500 kcal |
| Fat | ~40g |
| Protein | ~28g |
| Total Carbs | ~7g |
| Fiber | ~1g |
| Net Carbs | ~6g |
Nutrition values are approximate and based on the specific ingredients and quantities listed. Actual values may vary depending on brands used.
Tips & Variations
Squeeze the zucchini thoroughly. This is the single most important step in the entire recipe. Zucchini is roughly 95 percent water, and if that moisture ends up in your egg custard, the bake will be watery and will not set properly under the broiler. Wring out the grated zucchini until it feels almost dry — you will be surprised how much liquid comes out. A potato ricer works even faster than a towel if you have one.
Toast the coconut in the same skillet ahead of time. Before you start cooking, toss the shredded coconut into the dry cold skillet and stir over medium heat for 2–3 minutes until it turns golden and fragrant. Transfer it to a small dish and set aside. This way you avoid dirtying a second pan, and dry-toasting in the skillet you are about to use seasons it with a hint of coconut flavor from the very start.
Watch the coconut cream label for hidden carbs. Not all canned coconut cream is the same. Some brands add sugar, thickeners, or stabilizers that raise the carb count significantly. Look for cans that list just coconut and water in the ingredients, with no added sugar. Full-fat coconut milk works too — refrigerate the can overnight and scoop the thick cream from the top, discarding the thin water beneath.
Use a cast-iron skillet for the best crust. A well-seasoned cast-iron pan holds heat more evenly than stainless steel and creates a beautiful golden-brown bottom on the egg bake without sticking. If you only have a stainless steel skillet, make sure to coat it generously with the coconut oil and consider lowering the heat slightly to prevent sticking.
Swap the zucchini for eggplant to change things up. Dice a small eggplant (about 200g) into half-inch cubes, salt it lightly, and let it sit for 10 minutes to draw out bitterness. Pat it dry and sauté in the coconut oil for about 5 minutes until golden and soft before proceeding with the recipe. Eggplant adds a meatier texture and pairs wonderfully with the mozzarella. Net carbs will stay in a similar range since eggplant is comparably low-carb.
