Zucchini And Feta Protein Muffins
Savory egg-based muffins packed with collagen, fresh courgettes, and tangy feta cheese. These nutrient-dense bites are topped with a crunchy almond and seed mix for extra texture and healthy fats.
Prep
10 min
Cook
30 min
Total
40 min
Makes about
12 servings
Created together. Shared with you.
Made by Andrea + Lila
Andrea created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthComfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Protein consistency
Make a nourishing habit easier
This is another practical opportunity to include protein and varied whole foods—small habits that are easier to repeat than a perfect diet.
Notice: protein across the day
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
30 min
Total
40 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Whisk · Mixing bowl
Time saver
These are excellent for meal prep; they store well in the refrigerator for up to 4 days or can be frozen for a quick grab-and-go breakfast.
Do these three things first
- 1Preheat your oven to 350°F (175°C) and grease a muffin tin or use silicone line…
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 9 steps complete
Next: Preheat your oven to 350°F (175°C) and…
- 01
Preheat your oven to 350°F (175°C) and…
Preheat your oven to 350°F (175°C) and grease a muffin tin or use silicone liners.
Tap card to mark done - 02
Grate the courgette and squeeze out any…
Grate the courgette and squeeze out any excess moisture using a clean kitchen towel to prevent soggy muffins.
Tap card to mark done - 03
Whisk together the egg and greek yogurt…
In a large bowl, whisk together the egg and greek yogurt until smooth.
Look for: smooth
Tap card to mark done - 04
Stir in the collagen protein
Stir in the collagen protein, oat flour, and grated courgette until well combined.
Look for: well combined
Tap card to mark done - 05
Gently fold in the crumbled feta cheese
Gently fold in the crumbled feta cheese.
Tap card to mark done - 06
Divide the mixture evenly into the muffin…
Divide the mixture evenly into the muffin cups.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 07
Sprinkle the mixed almond and seed blend…
Sprinkle the mixed almond and seed blend over the top of each muffin.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 08
Bake for 20-25 minutes
Bake for 20-25 minutes, or until the muffins are set and the tops are golden brown.
Look for: the muffins are set and the tops are golden brown
Tap card to mark done - 09
Allow to cool for 5 minutes before…
Allow to cool for 5 minutes before removing from the tin.
Allow: 5 minutes
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