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Low-Carb Zucchini and Green Chile Breakfast Casserole

This Zucchini and Green Chile Breakfast Casserole is so delicious, I’d even buy zucchini to make it! And this tasty breakfast is low-carb, Keto, low-glycemic, gluten-free, meatless, and South Beach Diet Phase One! Use the Recipes-by-Diet-Type Index to find more recipes like this one.

Click here to PIN Low-Carb Zucchini and Greek Chile Breakfast Casserole!

Low-Carb Zucchini and Green Chile Breakfast Casserole found on KalynsKitchen.com

This Zucchini and Green Chile Breakfast Casserole with cottage cheese, sharp cheddar cheese, zucchini, and green chiles is a great answer to the “What shall we make with zucchini?” opportunity that gardeners face every year. Breakfast casseroles with zucchini are something I make every summer when I have a surplus of zucchini and I’m running out of ways to use it.

This version is a recipe where a bit more or less zucchini won’t matter, but to keep the zucchini from being watery in the finished dish, I trim away some of the inner white part, and then saute it with the green chiles for extra flavor. I use drained low-fat cottage cheese here to make this creamy without a lot of added fat, but you can also just use more cheese and skip the cottage cheese if you prefer.

When I first posted this recipe I used to make a huge batch of this type of breakfast casserole and freeze it. Through the years I’ve started to prefer just keeping the casserole in the fridge to eat during the week, so now I make this in a smaller size that makes six servings, which is what is shown in the photos.  (I’ll give the recipes for both sizes.  Before you make this you may also want to read Basic Instructions for Low Carb / South Beach Diet Friendly Breakfast Casseroles which has instructions for different sizes of pan and ingredient options for this type of breakfast casserole.)

If you want to skip the photos below and watch a video instead, here is a video of how to make this recipe. See more recipe videos on My You Tube Channel.

Zucchini and Green Chile Breakfast Casserole found on KalynsKitchen.comPut the cottage cheese in a fine strainer, rinse with cold water, and let it drain, leaving just the cheese curds to use in the finished dish. (Or skip this and just use a bit more cheese.)

Zucchini and Green Chile Breakfast Casserole found on KalynsKitchen.com
Cut zucchini into fourths lengthwise, then cut away the inner white part, leaving about 1/2 inch of white on the zucchini skin.  Chop zucchini into same-size pieces.  Saute the zucchini over very low heat for about 4-5 minutes.  Then add the can of diced green chiles, stir into the zucchini, and continue to cook for another 4-5 minutes. (You don’t want the zucchini completely soft, so be sure the heat is low.)

Zucchini and Green Chile Breakfast Casserole found on KalynsKitchen.com
Layer the cooked zucchini, cottage cheese, and grated cheese in a flat casserole dish, pour beaten eggs over the other ingredients, then take a fork and gently stir so ingredients are evenly distributed in the eggs.  Bake until the eggs are set and top is lightly browned.

Low-Carb Zucchini and Green Chile Breakfast Casserole found on KalynsKitchen.com

Serve hot, with some salsa and sour cream on the side if you prefer!

Zucchini and Green Chile Breakfast Casserole found on KalynsKitchen.comAnd here’s my favorite way to eat this, with a big dollop of sour cream and some salsa spread over the top!

More Delicious Breakfast Ideas with Green Chiles:
Slow Cooker Breakfasts Photo Index Page ~ Slow Cooker from Scratch

Bobbi’s Low-Carb Breakfast Casserole with Egg, Cottage Cheese, and Green Chiles ~ Kalyn’s Kitchen

Baked Egg Sausage Casserole with Green Chiles ~ Cookin’ Canuck

Low-Carb Vegetarian Chile Rellenos Bake ~ Kalyn’s Kitchen

Chile Verde Huevos Rancheros ~ Foodie Crush

Low-Carb Green Chile and Cheese Egg Muffins ~ Kalyn’s Kitchen

Zucchini and Green Chile Breakfast Casserole
(This recipe makes 4-6 servings as shown in the photos. See below for original recipe which makes 10-12 servings)

Ingredients:
1/2 cup low-fat cottage cheese, rinsed and drained well (Use more cottage cheese if you’d like
1 or 2 medium zucchini, about 8 inches long (or even more)
1-2 tsp. olive oil for sauteing zucchini and chiles
1 tsp. Spike Seasoning (optional but recommended, or use any seasoning mix you like on eggs)
salt and fresh ground black pepper to taste
1 can diced green Anaheim chiles (4 oz. can)
10 eggs, beaten well
1 T cream, half and half, or milk (use milk for South Beach Diet, or you can leave this out)
1-2 cups grated sharp cheddar cheese (use low fat cheese for South Beach Diet)

Instructions:
Preheat oven to 375 F/190C. Spray 7X11 inch or 8X8 inch casserole pan with nonstick spray or olive oil. Put cottage cheese in a colander placed in the sink and rinse thoroughly with cold water to wash off the “cream”, then let drain.

Wash zucchini, cut lengthwise into fourths, then cut away the inner white part of the zucchini, leaving not over 1/2 inch thickness of white still on the skin. Discard white part, and cut remaining zucchini strips crosswise into same-size strips.

Put olive oil into nonstick saute pan and saute zucchini over low heat for 4-5 minutes, seasoning with Spike seasoning, salt, and pepper. Then add undrained green chiles and saute another 4-5 minutes. (Zucchini should still be pretty firm when you turn off the heat, so be sure you have it on low.)

Layer zucchini/green chile mixture, drained cottage cheese, and cheese into casserole dish. Beat eggs with cream or milk and pour over other ingredients. Use a fork to gently stir so that zucchini, green chile, cottage cheese, and cheese is evenly distributed in the egg mixture.  Bake at 375 for about 25 minutes, or until mixture is set and top is nicely browned.

Zucchini and Green Chile Breakfast Casserole
(Larger size from original recipe – makes 10-12 servings)

Ingredients:
16 oz. low-fat cottage cheese, rinsed and drained well (or more)
1 large zucchini, about 12 inches long (or more)
2-3 tsp. olive oil for sauteing zucchini and chiles
2-3 tsp. Spike Seasoning (optional but recommended, or use any seasoning mix you like on eggs)
salt and fresh ground black pepper to taste
1 can diced green Anaheim chiles (7 oz. can, or use two 4 oz. cans)
18 eggs, beaten well
1/4 cup cream, half and half, or milk (use milk for South Beach Diet, or you can leave this out)
1 1/2 – 2 1/2 cups grated sharp cheddar cheese (use low fat cheese for South Beach Diet)

Instructions:
Follow the same preparation method as above, but use a 10×14 inch casserole dish for this larger size, and bake 40-45 minutes.

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South Beach Diet / Low-Carb Diet Suggestions:

Made with low-fat cottage cheese, low-fat cheese, and milk, this is a great breakfast option for the South Beach Diet. If you use full-fat cottage cheese and cheese this would be suitable for amy other types of low-carb diet plans. You can make this on the weekend, cut into serving size pieces, and keep in the fridge for an easy breakfast to pop in the microwave before work. (Microwave 1-2 minutes, just until hot to prevent it from getting rubbery.)

Find More Recipes Like This One:

Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

Nutritional Information?

I chose the South Beach Diet to manage my weight partly so I wouldn’t have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you. Or if you’re a member of Yummly, you can use the Yum button on my site to save the recipe and see the nutritional information there.

Low-Carb Zucchini and Green Chile Breakfast Casserole found on KalynsKitchen.com
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37 comments on “Low-Carb Zucchini and Green Chile Breakfast Casserole”

  1. My mother used to make a dish similar to this with zucchini, eggs, egg whites, parmesan cheese and green chiles. Can’t remember what it was called, but we ate it as a side dish. It was very good. I bet this is good too.

  2. Just wondering… this might be a silly question, but I’ve never rinsed cottage cheese. Do you just put it in a fine strainer?

  3. Anonymous, yes we just put it in a strainer and rinsed with cold water, then let drain for 10-15 minutes. It rinses off the “creamy ” part and leaves the cheese curds.

  4. Kalyn, I'm so excited to try this casserole! I love egg dishes and my garden is pumping out the zucchini right now. My husband will be very happy with the full can of chiles!

  5. I used to make a broccoli casserole that is somewhat similar to this. This would be a great swap out, given all the zucchini available right now. And, a nice way to work veggies into breakfast!

  6. Kalyn,
    This looks really tasty!
    I love "cottage cheesy" casseroles…
    Will definitely try this soon.

  7. Breakfast casseroles are the best. And perfect for entertaining house guests. I bet the green chiles really kick it up. Lovely photos!

  8. Thank you! Thank you! I've gotten so many garden zucchinis this summer that I thought I'd run out of recipes worth trying. (I've made 3 different kinds of zucchini bread and 2 extra-large zucchinis are still waiting in the 'fridge.) This breakfast casserole looks wonderful. Can't wait to try it.

  9. WOW that looks fantastic! That would be wonderful to prepare ahead and pop in the oven on a special day. Thanks for the recipe.

  10. That sounds like a great breakfast casserole! The 9 y/o version of me would have denied that I'd ever eat vegetables for breakfast, but heck yeah I'd eat this!

  11. Kalyn,
    This is a great recipe! Would you believe that a regular green chile/egg/cheese casserole is a fave of ours, and I've never thought of adding zuccini to it? Perfect time of year for both zuke and Hatch chiles–thanks for the idea. Looking forward to meeting you soon!

  12. This looks great. I'm always looking for dishes I can prepare while my kids are sleeping ;).

  13. This looks awesome. I have never thought of rinsing the whey off the curds! It would definitely give a different consistency than using straight up cottage cheese! Thanks for the idea.

  14. I want 3 breakfasts per day!
    Beautiful picture.

  15. This looks delicious! I also make zucchini pancakes for breakfast at this time of year.

  16. So glad people are liking this. Now I want to try zucchini pancakes!

  17. That is one tasty sounding breakfast casserole! I like the salsa topping!

  18. Follow up question on the rinsing cottage cheese issue. I've never rinsed cottage cheese either. So why is it desirable to get rid of the creamy part? My wife and I just started on the South Beach diet and I'm really enjoying your recipes.

  19. Glad you are enjoying the recipes. No reason you have to rinse the cottage cheese; I just rinse it so it's a bit more like regular cheese when I'm using it in a recipe like this. If it's not rinsed, it will make the egg mixture a bit more moist (which might even be a bad thing at all, let me know if you try it that way!)

  20. I made this last night and brought it to work this morning. I am not big on eggs for breakfast, but this casserole is just awesome! The sour cream and salsa on top just kicks it up and makes it very tasty. Thanks for a great breakfast idea!

  21. So glad you enjoyed it!

  22. Dear Kalyn,
    This recipe was great! I used only 6 eggs for the smaller recipe, as that was all I had. I also didn't drain the cottage cheese. The recipe was sooooo good! I ate it warmed for breakfast and cold for lunch (w/a salad) all last week, and it was very satisfying. Thank you for what you do. I would be happy to be a fee to be a subscriber. Danni

  23. Danni, so glad you enjoyed it, and no need to pay a few, but thanks!

  24. Yum, Yum & Yummy! Making this for sure!

  25. Becca, hope you enjoy. I think sauteeing the zucchini with the green chiles really adds a lot of flavor!

  26. I'm definitely trying this, getting tired of scrambled eggs.

  27. Hildie, hope you enjoy it.

  28. Still my all-time favorite breakfast! I make a zucchini casserole all year, with (don't tell anyone) zucchini from the supermarket, and while it's not as good as garden zucchini, it's still a great year-round breakfast dish.

  29. Lydia, I buy zucchini pretty much all year too, so I understand completely! And I love this for breakfast.

  30. Looks absolutely wonderful – cottage cheese is an under -used ingredient, IMHO.

  31. Donna, I love cottage cheese used this way (to add creaminess without a lot of fat.) Once again we are on the same wavelength!

  32. So excited to try this recipe! What are your thoughts on using egg whites vs. whole eggs?

  33. Danielle, I prefer whole eggs for flavor and convenience, but if you like egg whites they will certainly work.

  34. Does anyone have a ballpark idea of what the calories/serving would be on this?

    • I don't count calories but if you look after the recipe where it says Nutritional Information there is a link for Calorie Count where you can enter the ingredients and calculate it.

  35. This looks amazing! Can you make and freeze?

    • I don’t recommend freezing, as the eggs release a lot of liquid when they thaw, but this will keep in the fridge to be reheated for at least a week, probably more.

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