Zucchini egg nest - protein packed

Swap Your Toast for This Protein-Packed Zucchini nest egg Breakfast (Your Hormones Will Thank You)

If your “standard” breakfast is toast and coffee, you’re not alone.It’s quick, easy… and also one of the fastest ways to end up wired, hungry and reaching for sugar by 10am.

For women 35–55, that classic carb-heavy start can quietly work against hormone balance, energy and metabolism. The good news? A few simple tweaks can completely change how you feel for the rest of the day.

Enter: protein packed Zucchini Egg Nests – a 1-pan breakfast built on protein, healthy fats and fibre, using real food you probably already have at home.

Why Toast Isn’t Doing You Any Favours

Most toast-based breakfasts (even the “healthy” ones) are:

• High in carbs, low in protein – fast rise and crash in blood sugar

• Low in fibre – less support for your gut and hormones

• Light on healthy fats – so you’re not satisfied for long

That “mid-morning slump” you feel?Often it’s just your blood sugar crashing after a quick hit of carbs with not enough protein and fats to keep you stable.

What Your Breakfast Should Be Doing

A hormone-friendly breakfast for women 35–55 should:

• Anchor your blood sugar (no wild spikes and crashes)

• Keep you full for at least 3–4 hours

• Support your nervous system (less anxiety, less “tired but wired”)

• Feed your gut with fibre and colour

That’s why I’m always talking about the PFF formula:

Protein + Fat + Fibre

These zucchini egg nests tick all three.

The Star Ingredients (And Why They Help)

Here’s what’s happening on your plate nutritionally:

🟢 Zucchini

• Adds gentle fibre to support gut health and elimination

• Provides hydration and minerals with very few carbs

• A simple way to get a serve of veg in before 9am

🥚 Eggs

• High-quality, complete protein to stabilise blood sugar

• Rich in choline and healthy fats for brain and hormone support

• Actually keep you full – unlike that lonely slice of toast

🫒 Olive oil + Parmesan

• Olive oil provides heart- and hormone-friendly monounsaturated fats

• Parmesan adds extra protein, calcium and flavour

• Fat + protein together slow how quickly glucose hits your bloodstream

This is the kind of breakfast that helps you feel:

• Satisfied (not searching the pantry)

• Steady (not jittery and wired)

• Clear-headed (not foggy and snacky)

Recipe: Zucchini Egg Nests (Protein, Fat & Fibre Breakfast)

Serves: 2 (2 nests per person)Time: ~15 minutes

Ingredients

• 2 medium zucchinis, washed

• 2 tbsp olive oil (divided)

• 2–3 tbsp grated Parmesan cheese (divided)

• 4 eggs

• Sea salt and black pepper, to taste

Method

1. Prep the zucchini

   • Wash the zucchinis and create “spaghetti” using a spiralizer.

   • No spiralizer? Use a vegetable peeler to shave them into thin ribbons.

2. Sauté

   • Heat 1 tbsp olive oil in a non-stick skillet over medium heat.

   • Add the zucchini and sauté for about 1 minute, just to soften slightly (you still want some bite).

3. Season + add Parmesan

   • Sprinkle over 1 tbsp Parmesan cheese.

   • Season with a pinch of salt and pepper.

   • Toss everything together so the zucchini is lightly coated and cheesy.

4. Shape the nests

   • Divide the zucchini mixture into four small portions in the pan.

   • Shape each portion into a round fritter/nest, using your spatula to create a small well in the centre of each.

5. Add the eggs

   • Carefully crack one egg into each nest’s well.

   • Keep the heat on low–medium so the bottoms don’t burn.

6. Cover + cook

   • Place a lid on the skillet and cook for about 5 minutes, or until:

     • Egg whites are set

     • Yolks are still runny (or longer if you prefer them firmer)

7. Finish + serve

   • Remove from heat.

   • Season again with a little extra salt and pepper if needed.

   • Sprinkle over the remaining Parmesan.

   • Serve immediately.

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How to Make This Work for Your Mornings

A few ideas to make this recipe part of your weekly rhythm:

• Add greens: Serve with a handful of rocket, baby spinach or leftover roasted veg on the side.

• Extra protein boost: Add smoked salmon, a spoon of cottage cheese or some crumbled feta on top.

• Family version:

  • Keep seasoning mild for the kids

  • Let them crack the eggs (with supervision!) to get them involved

• Busy morning hack:

  • Spiralise zucchinis the night before and keep in a glass container in the fridge

  • In the morning, you’re only sautéing, cracking eggs and cooking

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Why This Beats Toast (Every Time)

Toast gives you:

• Quick carbs

• A short burst of energy

• A mid-morning crash

Zucchini egg nests give you:

• Protein from eggs + Parmesan → better blood sugar control, fewer cravings

• Healthy fats from olive oil + yolks → satiety, hormone and brain support

• Fibre from zucchini → better digestion, more stable energy

Same pan. Similar effort. Completely different impact on your day.