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Tray bakes are such a great high-fat, low-carb breakfast idea. They’re a staple in our house, especially when I’m busy but I want to make sure my energy is balanced throughout the day.
I love the pairing of halloumi and chorizo together. It’s a match made in heaven. If you can't find cured Spanish chorizo, you can use fresh Mexican chorizo or even pepperoni.
Serve with a simple green salad and avocado for the ultimate keto brunch or easy low-carb dinner.
Hands-on Overall
Serving size 1/4 tray bake
Nutritional values (per serving, 1/4 tray bake)
Net carbs6.1 grams
Protein25.9 grams
Fat32.9 grams
Calories433 kcal
Calories from carbs 6%, protein 24%, fat 70%
Total carbs8.6 gramsFiber2.4 gramsSugars4.7 gramsSaturated fat15.3 gramsSodium1,123 mg(49% RDA)Magnesium59 mg(15% RDA)Potassium684 mg(34% EMR)
Ingredients (makes 4 servings)
- 2 medium zucchini (350 g/ 12.4 oz)
- 1 1/2 cups grated halloumi (144 g/ 5 oz)
- 1 tbsp ghee, butter or virgin coconut oil (15 ml)
- 1/2 medium yellow onion, finely chopped (55 g/ 1.9 oz)
- 2 garlic cloves, finely chopped
- 6 large eggs
- 1 cup fresh spinach (30 g/ 1.1 oz)
- 120 g cured Spanish chorizo or Mexican chorizo (4.2 oz)
- bunch of fresh cilantro or parsley, chopped (20 g/ 0.7 oz)
- 2 jalapeños, seeds removed and sliced (28 g/ 1 oz)
- 1/4 tsp sea salt, or to taste
- 1/2 tsp black pepper, or to taste
- 1 cup cherry tomatoes (150 g/ 5.3 oz)
- Optional: 2 tbsp Sriracha to serve (you can make your own Sriracha)
Instructions
- Preheat the oven to 200 °C/ 400 °F (conventional oven), 180 °C/ 360 °F (fan forced oven). Grate the zucchini. Place in a muslin cloth and squeeze out the excess water or using clean hands, squeeze the grated zucchini over a bowl. Discard the water.
- Grate the halloumi, or you can use small cubes if you prefer.
- Add the ghee or oil to a non stick or cast iron pan. Fry the onions on a medium-low heat for 3 - 4 minutes until soft and translucent. Add the garlic for a further 30 seconds. Remove from the heat. Whisk the eggs with a fork.
- Chop the chorizo into small cubes or slices. Place the drained zucchini, halloumi, eggs, onion mix, chorizo, spinach, coriander, jalapeños into a bowl and season with salt and pepper. Mix well to combine.
- Line a small baking tray with greaseproof paper. Spread the halloumi and chorizo traybake mix to the edges and top with cherry tomatoes (cut side up.)
- Bake for 40 - 50 minutes until set and golden on top. Optionally, dab the top and tomatoes with kitchen paper after about half an hour to soak up any excess juices.
- Allow to cool slightly, slice and top with optional sriracha sauce.
Note: recipe makes 4 regular servings (mains, breakfast) or up to 6 small servings (light lunch or dinner).
- Store in a fridge for up to 3 days or freeze for up to 3 months.
Ingredient nutritional breakdown (per serving, 1/4 tray bake)
| Net carbs | Protein | Fat | Calories |
|---|
| Zucchini (summer squash, courgette) |
| 1.8 g | 1.1 g | 0.3 g | 15 kcal |
| Halloumi (Cypriot cheese) |
| 0.7 g | 7.2 g | 9.7 g | 118 kcal |
| Ghee |
| 0 g | 0 g | 3.8 g | 34 kcal |
| Onion, brown (yellow), raw |
| 0.9 g | 0.1 g | 0 g | 5 kcal |
| Garlic, fresh |
| 0.5 g | 0.1 g | 0 g | 2 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.5 g | 9.4 g | 7.1 g | 107 kcal |
| Spinach, fresh |
| 0.1 g | 0.2 g | 0 g | 2 kcal |
| Chorizo sausage, Spanish, hard type |
| 0.5 g | 7.3 g | 11.8 g | 140 kcal |
| Coriander (cilantro), fresh |
| 0 g | 0.1 g | 0 g | 1 kcal |
| Peppers, Jalapeno, fresh |
| 0.3 g | 0.1 g | 0 g | 2 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Tomatoes, cherry, fresh, all varieties |
| 0.7 g | 0.3 g | 0.1 g | 6 kcal |
| Total per serving, 1/4 tray bake |
| 6.1 g | 25.9 g | 32.9 g | 433 kcal |
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