There is something deeply satisfying about cracking an egg into a crispy, golden nest of spiralized zucchini and watching the mozzarella melt into every crevice as the air fryer works its magic. These Italian-inspired zucchini nest egg bakes deliver a combination of textures that feels almost indulgent — lacy, crisp-edged zucchini on the outside, a tender baked egg in the center, and pools of melted cheese binding it all together. A drizzle of bright, herbaceous basil oil right out of the fryer elevates the whole thing from simple to stunning. If you have ever wanted a lunch that looks like it came from a trattoria but took less than thirty minutes, this is it.

Each serving packs an impressive 39 grams of fat and 24 grams of protein while coming in at just 3.5 grams of net carbs — textbook ketogenic ratios. The fat comes from a combination of extra-virgin olive oil, mozzarella, Parmesan, and the egg yolks themselves, meaning every gram is delivering real flavor rather than empty filler. With fat providing roughly 76% of the calories, these little nests keep you solidly in ketosis without any guesswork.

The beauty of this recipe goes beyond macros. These egg bakes are incredibly practical for weekday lunches — make a batch of eight on Sunday evening and you have grab-and-go lunches for half the week. They reheat beautifully, travel well in a container, and taste just as good at room temperature as they do warm. The air fryer keeps your kitchen cool and gets the zucchini edges perfectly crispy with just a tablespoon of oil, something an oven simply cannot replicate as efficiently.

Ingredients (serves 4)

For the zucchini nests:

  • 2 medium zucchini, about 14 oz (400g) total
  • 1 tablespoon (15ml) extra-virgin olive oil
  • 1/4 teaspoon fine sea salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/2 teaspoon Italian seasoning
  • 2 tablespoons (14g) finely grated Parmesan cheese

For the eggs and cheese:

  • 8 large eggs
  • 1 cup (112g) shredded low-moisture mozzarella cheese
  • 1/4 teaspoon garlic powder
  • Pinch of red pepper flakes (optional)

For the basil oil:

  • 2 tablespoons (30ml) extra-virgin olive oil
  • 1/4 cup (6g) fresh basil leaves, finely chopped
  • 1 small clove garlic, minced or microplaned
  • Pinch of flaky sea salt

Instructions

  1. Prepare the zucchini. Using a spiralizer or julienne peeler, cut the zucchini into thin noodle-like strands. If the strands are very long, use kitchen scissors to cut them into roughly 4-inch (10cm) lengths. Place the zucchini strands in a clean kitchen towel and squeeze firmly to remove as much moisture as possible — this step is critical for achieving crispy nests.

  2. Season the zucchini. Transfer the squeezed zucchini to a bowl and toss with the olive oil, salt, pepper, Italian seasoning, and grated Parmesan. Use your hands to mix thoroughly so every strand is coated.

  3. Form the nests. Lightly grease 8 silicone muffin cups or small ramekins that fit inside your air fryer basket (standard 3-inch / 7.5cm diameter works perfectly). Divide the seasoned zucchini among the cups, pressing the strands up and around the sides to form a nest shape with a well in the center. The nests should be about 1/2 inch (1.25cm) thick on the sides.

  4. Air fry the nests. Preheat your air fryer to 375°F (190°C) for 2 minutes. Place as many muffin cups as will fit in a single layer in the basket without touching — you will likely need to work in two batches of 4. Air fry the empty nests for 5 minutes until the edges are just starting to turn golden and the zucchini feels firm enough to hold its shape.

  5. Add eggs and cheese. Remove the basket carefully. Sprinkle a small pinch of garlic powder into each nest. Crack one egg into each zucchini nest — the well should hold the egg snugly. If a little white spills over the edge, that is perfectly fine; it will crisp up beautifully. Top each egg with 2 tablespoons of shredded mozzarella and a few red pepper flakes if using.

  6. Air fry until set. Return the basket to the air fryer and cook at 350°F (175°C) for 7 to 9 minutes, depending on how you like your yolks. At 7 minutes the yolk will be jammy and soft; at 9 minutes it will be fully set. The mozzarella should be melted and lightly golden on top.

  7. Make the basil oil. While the egg bakes cook, stir together the olive oil, chopped basil, minced garlic, and flaky salt in a small bowl. Let it sit for a few minutes so the flavors meld.

  8. Serve. Let the egg bakes cool in their molds for 1 to 2 minutes, then carefully lift or pop them out. Arrange two nests on each plate and spoon the basil oil generously over the top. Serve immediately, or let cool completely for meal prep storage.

Nutrition per Serving

Nutrient Amount
Calories ~460 kcal
Fat ~39g
Protein ~24g
Total Carbs ~5g
Fiber ~1.5g
Net Carbs ~3.5g

Nutrition values are approximate and based on the stated ingredients and serving sizes. Actual values may vary depending on specific brands used.

Tips & Variations

Squeeze the zucchini thoroughly. This is the single most important step in the entire recipe. Zucchini is roughly 95% water, and if you skip the squeezing step, your nests will steam instead of crisp, and the eggs will sit in a puddle of liquid. Wring the strands in a clean kitchen towel until no more moisture drips out — you will be surprised how much water comes out.

Make it a Mediterranean lunch bowl. Serve the zucchini nest egg bakes over a small bed of mixed greens dressed with olive oil and lemon juice, alongside a few Kalamata olives and a spoonful of ricotta. This turns two egg nests into a composed salad that feels restaurant-worthy while keeping carbs in check.

Watch for hidden carbs in shredded cheese. Pre-shredded mozzarella from the grocery store often contains potato starch or cellulose as anti-caking agents, which can add 1 to 2 grams of carbs per serving that are not in block cheese. For the cleanest keto option, buy a block of low-moisture mozzarella and shred it yourself. The melting quality is better, too.

Swap the basil oil for pesto in a pinch. If you have store-bought or homemade basil pesto on hand, thin a tablespoon with a little olive oil and use that as your finishing drizzle instead. Just check the label for added sugars or fillers — traditional pesto made with basil, pine nuts, Parmesan, garlic, and olive oil is naturally keto-friendly.

Batch cook and store smartly. These egg bakes keep in an airtight container in the refrigerator for up to 4 days. To reheat, pop them back in the air fryer at 300°F (150°C) for 3 to 4 minutes — this re-crisps the zucchini edges far better than a microwave, which tends to make them rubbery. Add the basil oil fresh after reheating for the best flavor.

Frequently Asked Questions

Will these egg bakes kick me out of ketosis?
At just 3.5 grams of net carbs per serving, these egg bakes fit comfortably within even the strictest ketogenic guidelines, which typically cap daily net carbs at 20 to 25 grams. The vast majority of the calories come from fat — about 76% — which is ideal for maintaining ketosis. Zucchini is one of the most keto-friendly vegetables available, with only about 2.1 grams of net carbs per 100 grams. As long as you are mindful of what you eat alongside these for the rest of the day, they are an excellent keto lunch option.
Can I use a different cheese instead of mozzarella?
Absolutely. Fontina, provolone, or a blend of Italian cheeses would all work wonderfully and keep the Italian flavor profile intact. Gruyère or mild gouda are also excellent melters if you want to branch out. Avoid very hard cheeses like aged Pecorino as your primary topping since they do not melt as smoothly, though they make a great finishing garnish grated over the top. Whichever cheese you choose, check that the carb count is similar — most natural cheeses are under 1 gram of carbs per ounce, but processed cheese products can be higher.
How do I store and reheat these for weekly meal prep?
Let the egg bakes cool completely at room temperature, then transfer them to an airtight container, placing parchment paper between layers to prevent sticking. They keep well in the refrigerator for up to 4 days. For best results, reheat in the air fryer at 300°F (150°C) for 3 to 4 minutes — the zucchini edges will re-crisp nicely. You can also reheat in a toaster oven at 325°F (160°C) for about 5 minutes. Avoid the microwave if possible, as it softens the crispy zucchini. Store the basil oil separately in a small jar in the fridge and spoon it on after reheating.
How can I make this dairy-free for vegan keto?
For a dairy-free version, replace the mozzarella with a plant-based mozzarella that melts well — brands like Miyoko's or Violife tend to perform best in the air fryer. Omit the Parmesan from the zucchini mixture or replace it with 1 tablespoon of nutritional yeast for that savory, umami quality. For a fully vegan version, you would also need to replace the eggs, which is trickier — a silken tofu and chickpea flour blend seasoned with black salt (kala namak) for an eggy flavor can work, though the texture will be quite different. Keep in mind that some vegan cheeses contain starches that raise the carb count, so always check labels.
My zucchini nests fell apart when I added the egg — what went wrong?
The two most common causes are excess moisture and insufficient pre-cooking. First, make sure you are squeezing the zucchini strands until they are as dry as possible — you should be able to extract at least 3 to 4 tablespoons of liquid from two medium zucchini. Second, the 5-minute pre-bake at 375°F is essential for setting the nest structure before the egg goes in. If your air fryer runs cool, you may need an extra minute or two. The Parmesan mixed into the zucchini also acts as a binding agent as it melts, so do not skip it. Finally, make sure you are pressing the zucchini firmly against the sides and bottom of the muffin cups — a loose, airy nest will not hold an egg.