Sunflower Zucchini Pie

Lesley Baradel
Sunflower Zucchini Pie- a vegetarian dish we love to serve with baked sweet potatoes on the side!
Sunflower Zucchini Pie- a vegetarian dish we love to serve with baked sweet potatoes on the side!

Sunflower Zucchini Pie

This recipe is another family favorite that comes together quickly, especially if using leftover cooked rice from another meal. It's perfect for breakfast for dinner or for brunch.
5 from 1 vote
Prep Time 10 mins
Cook Time 35 mins
Total Time 45 mins
Course Breakfast, Vegetarian & Vegan
Cuisine American
Servings 5 servings
Calories 462 kcal


  • 1 Tbsp extra-virgin olive oil
  • 1 medium zucchini shredded
  • 1 tsp dried Italian seasoning
  • 1/4 tsp onion powder
  • 1/2 tsp garlic minced
  • 5 large eggs beaten
  • 1 1/2 cups cooked brown rice (1/2 cup uncooked)
  • 2/3 cup cheddar cheese shredded
  • 2/3 cup parmesan cheese grated, divided
  • 1/2 cup milk
  • 1/4 cup sunflower seeds
  • 1/4 tsp kosher salt
  • 1/4 tsp ground black pepper


  • Preheat oven to 375°F. Spray a 9-inch pie plate with nonstick cooking spray and set aside.
  • In a large nonstick skillet, heat the oil over medium-high heat. Add the zucchini, Italian seasoning, onion powder and garlic. Cook until the zucchini is tender, about 5 minutes, stirring occasionally. Remove from the stovetop and allow to cool for a few minutes.
  • In a large bowl, combine the eggs, rice, cheddar cheese, 1/3 cup parmesan cheese, milk, sunflower seeds, salt, and pepper. Stir in the cooked zucchini and mix well.
  • Pour mixture into the prepared pie plate, and sprinkle evenly with the remaining 1/3 cup Parmesan cheese. Cook until golden brown, about 30 to 35 minutes. Slice and serve.


Nutrition Nugget: You may notice this recipe has a higher amount of cholesterol than usual. New research shows cholesterol consumed in the diet does not directly affect blood cholesterol. It is theorized that following a diet low in saturated fat may be more beneficial for maintaining normal blood cholesterol levels than consuming a diet low in dietary cholesterol.
Adapted from the Meal Makeover Moms.


Calories: 462kcalCarbohydrates: 47gProtein: 22gFat: 21gSaturated Fat: 7gCholesterol: 239mgSodium: 501mgFiber: 3gSugar: 3g
Keyword eggs, parmesan cheese, zucchini
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Lesley Baradel

We (Lesley and Ann) first met years ago while training for Ironman Wisconsin. Our paths crossed again at Georgia State University while studying to become registered dietitian nutritionists. Over the years, our paths kept crossing and we soon discovered that we shared a love for menu planning. This blossomed into My Menu Pal where we help the food industry up their nutrition game to become their customer's nutrition hero.
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