It seems like a healthy breakfast is a struggle for so many people, especially if you have to rush out the door pretty quickly in the morning. Most quick breakfasts like cereal and muffins have added sugar and minimal protein, leaving you feeling hungry and craving sugar soon after. Many of my clients love eggs, but don’t have time or aren’t willing to sacrifice sleep in order to cook eggs in the morning before work. I love this Veggie Egg Bake recipe, because you can cook it on Sunday and reheat a piece for a quick breakfast on a busy morning. You can load it up with the veggies of your choice and choose to add cheese or not, and you could add some cooked sausage or bacon as well. You’ll notice that there’s no white bread like you’ll often find in egg bake recipes, but this recipe results in an egg bake with a really nice consistency without the bread. Besides who needs a bunch of empty calories with breakfast?
Instead of being on blood sugar roller coaster, this protein-rich breakfast with veggies will help keep your blood sugar and energy levels steady in the morning. The calorie count on each piece is pretty low, so depending on how hungry you are in the morning, you could pair a piece of egg bake with some fruit or an apple with peanut butter for a heartier breakfast. Just in case you’re skeptical about whether eggs are actually healthy? Check out this post where I hash it out!
Veggie Egg Bake
Gluten free/Grain free
Makes 6 servings
1 tablespoon butter or coconut oil
3 cups crimini mushrooms sliced
1 small bunch of kale, stems removed and chopped
3 oz. cheddar cheese, grated
2 cups whole milk
1/4 teaspoon salt
Preheat oven to 350 degrees. Heat butter or coconut oil in a large skillet over medium heat. Add mushrooms, and sauté until lightly browned. Add kale to the mushrooms and cook until kale wilts and softens slightly. Add vegetable mixture to a greased 9×13-inch pan. Sprinkle vegetables with 3 oz. shredded cheddar cheese. Beat eggs and milk with salt in a medium bowl, and pour over vegetables in the 9×13-inch pan. Bake uncovered at 350 for 40-45 min or until a fork inserted in the center comes out clean.
Nutrition info per serving: 232 calories, 15 grams protein, 16 grams fat, 7 grams carbs
Modifications: Add any other vegetables of your choosing, but being warned that high water content veggies like tomatoes may make the egg bake watery. Alternatively, you could skip the cheese or add meat.