Air-Fryer Zucchini Noodle Hash with Eggs

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Zucchini noodles are shaped to form nests, creating a perfect pocket for eggs. These nests make for a stunning presentation and are perfect for breakfast or brunch at home. A quick tomato mixture adds a pop of color.

By
Natalie Rizzo, M.S., RD
Natalie Rizzo
Natalie Rizzo, M.S., RD

Natalie Rizzo, M.S., RD, is a New York City-based registered dietitian, owner of Greenletes (a successful sports nutrition practice, blog and podcast) and author of Planted Performance: Easy Plant-Based Recipes, Meal Plans, and Nutrition for All Athletes.

EatingWell's Editorial Guidelines
Updated on September 18, 2023
Reviewed by Dietitian
Breana Lai Killeen, M.P.H., RD
A portrait of Breana Killeen, M.P.H., RD
Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD

Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands.

EatingWell's Editorial Guidelines
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
a recipe photo of the Air-Fryer Zucchini Noodle Hash with Eggs
Photo: Jason Donnelly
Active Time:
10 mins
Total Time:
20 mins
Servings:
2
Nutrition Profile:
Diabetes-Friendly Nut-Free Healthy Pregnancy Soy-Free Heart-Healthy Vegetarian Gluten-Free Low-Calorie
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Ingredients

  • 2 zucchini (about 8 oz. each), trimmed

  • ¼ cup part-skim ricotta cheese

  • 2 teaspoons garlic powder

  • .325 teaspoon salt, divided

  • 2 large eggs

  • 1 small Roma tomato, seeded and diced

  • 2 tablespoons finely chopped red onion

  • 2 teaspoons chopped fresh oregano

  • 2 teaspoons red-wine vinegar

  • ⅛ teaspoon ground pepper

Directions

  1. Use a spiralizer to cut zucchini into long strands; snip any long pieces. Place in a large bowl; add ricotta, garlic powder and 1/4 teaspoon salt; mix well.

  2. Form the mixture into 2 nests on a piece of parchment paper large enough to fit in the basket of an air fryer. Crack an egg into each nest. Carefully transfer the nests on the paper to the basket. Cook at 350°F until the eggs are set, 6 to 7 minutes.

  3. Meanwhile, combine tomato, onion, oregano, vinegar, pepper and the remaining 1/8 teaspoon salt in a small bowl. Top the nests with the tomato mixture.

Equipment

Air fryer, vegetable spiralizer, parchment paper

Originally appeared: EatingWell.com, February 2023

Nutrition Facts (per serving)

170 Calories
8g Fat
13g Carbs
13g Protein
Nutrition Facts
Servings Per Recipe 2
Serving Size 1 nest
Calories 170
% Daily Value *
Total Carbohydrate 13g 5%
Dietary Fiber 3g 11%
Total Sugars 6g
Protein 13g 26%
Total Fat 8g 10%
Saturated Fat 3g 15%
Cholesterol 196mg 65%
Vitamin A 1067IU 21%
Vitamin C 41mg 46%
Vitamin D 43IU 11%
Vitamin E 1mg 9%
Folate 83mcg 21%
Vitamin K 12mcg 10%
Sodium 558mg 24%
Calcium 159mg 12%
Iron 2mg 11%
Magnesium 54mg 13%
Potassium 755mg 16%
Zinc 2mg 18%
Vitamin B12 1mcg 42%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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