Savory LifeRECIPES

Keto Baked Eggs and Zoodles with Avocado

Updated November 5, 2026

Total time
30 min
prep 15 min · cook 15 min
Serves
2
portions as written

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Keto Baked Eggs and Zoodles with Avocado

This keto baked eggs and zoodles with avocado dish is a satisfying low-carb breakfast or brunch that combines tender spiralized zucchini, creamy avocado, and perfectly baked eggs in one skillet. It’s a one-pan meal that delivers healthy fats and protein, keeping you full for hours. The eggs bake gently into the zucchini “nests,� while the avocado adds a cool, buttery contrast.

Ingredients

  • 2 medium zucchini (about 400 g / 14 oz total)
  • 1 tablespoon (15 ml) olive oil or avocado oil
  • 2 cloves garlic, minced
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1/2 teaspoon dried oregano or Italian seasoning
  • 4 large eggs
  • 1/2 medium avocado, sliced or diced (about 75 g / 2.6 oz)
  • 1 tablespoon (5 g) chopped fresh parsley or chives, for garnish
  • Optional: 1/4 cup (25 g) shredded cheddar or mozzarella cheese
  • Optional: 1/4 teaspoon red pepper flakes for heat

Instructions

  1. Preheat your oven to 375°F (190°C).
  2. Spiralize the zucchini into noodles (zoodles). If you don’t have a spiralizer, use a julienne peeler or a box grater to make thin strips. Pat the zoodles dry with paper towels to remove excess moisture.
  3. Heat the olive oil in a medium (10-inch / 25 cm) oven-safe skillet over medium heat. Add the garlic and cook for 30 seconds until fragrant.
  4. Add the zoodles, salt, pepper, and oregano. Sauté for 2–3 minutes, tossing occasionally, until the zoodles are just tender but not mushy. Remove from heat.
  5. If using cheese, sprinkle it evenly over the zoodles. Then make 4 small wells in the zoodle mixture with the back of a spoon.
  6. Carefully crack one egg into each well. Place the skillet in the preheated oven.
  7. Bake for 12–15 minutes, or until the egg whites are set but the yolks are still soft. For firmer yolks, bake 2–3 minutes longer. The egg dish is safe when it reaches an internal temperature of 160°F (71°C) as the safe minimum per USDA FSIS, but many prefer soft yolks; if you want a runny yolk, note that the white must be fully set.
  8. Remove from the oven and let rest for 2 minutes. Top with avocado slices and fresh herbs. Serve warm.

Tips

  • Don’t skip patting the zoodles dry: Zucchini releases water as it cooks. Drying them well helps prevent a watery dish. You can also salt the zoodles and let them sit for 10 minutes, then squeeze out the liquid before cooking.
  • Use a well-seasoned or nonstick skillet: This prevents the eggs from sticking. If you only have a regular skillet, make sure it’s well-oiled.
  • Check eggs early: Ovens vary. Start checking at 10 minutes to avoid overcooked yolks.
  • Substitution for avocado: If avocado isn’t ripe, use a few slices of fresh tomato or a dollop of pesto instead.

Serving Suggestions

Serve this dish straight from the skillet for a rustic brunch. It pairs well with a side of crispy bacon or sausage for extra protein. A slice of low-carb toast or a small green salad with lemon vinaigrette rounds out the meal nicely.

Variations

  • Add protein: Stir in 1/2 cup (75 g) cooked crumbled sausage or diced ham with the zoodles.
  • Make it spicy: Add a pinch of cayenne or a few dashes of hot sauce before baking.
  • Veggie swap: Replace half the zucchini with yellow squash or add a handful of spinach leaves with the garlic.
  • Dairy-free: Omit the cheese and use a dairy-free pesto or extra herbs.

Storage and Reheating

Refrigerate leftovers in an airtight container within 2 hours of cooking. They will keep for up to 3 days. To reheat, microwave on medium power for 1–2 minutes, or reheat in a skillet over low heat for 3–4 minutes. Note that the eggs will continue to cook and the zucchini will release more water upon reheating, so the texture will be softer. It’s best to enjoy this dish fresh.

Frequently Asked Questions

Can I make this ahead of time?
You can prep the zoodles and sauté them ahead, then store them in the fridge for up to 2 days. When ready to bake, add the eggs and bake as directed. However, the eggs are best baked fresh.

Can I use frozen zoodles?
Yes, but thaw them completely and squeeze out as much water as possible before using. Frozen zoodles are more watery than fresh, so you may need to cook them a bit longer to evaporate the moisture.

How do I know when the eggs are done?
The whites should be completely set and opaque, while the yolks should be jiggly if you like them soft. For safety, the dish should reach 160°F (71°C) if you prefer fully cooked eggs. If you want runny yolks, ensure the whites are firm.

Can I use other vegetables?
Absolutely. Try spiralized carrots, butternut squash, or a mix of zucchini and summer squash. Adjust cooking time as needed—carrots and squash take a bit longer to soften.

Is this dish keto-friendly?
Yes, it’s low in carbs (about 6–8 g net carbs per serving) and high in healthy fats from avocado and olive oil. The exact count depends on the cheese and any add-ins.

Can I make this in a muffin tin?
Yes! Divide the cooked zoodles among 4 greased muffin cups, crack an egg into each, and bake for 12–15 minutes. This makes a great grab-and-go breakfast.

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Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes

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