Main courseLow carb€€
Rich Egg Bake
Egg bake with vegetables and lean turkey is a practical and nutritious breakfast that you can prepare in advance. Rich in protein, free of heavy ingredients, yet full of flavor.
Prep time
20 min
Cook time
45 min
Total time
65 min
Servings
6
Recipe
Eggs, Grade A, Large, egg whole
10 pieceYogurt, Greek, plain, whole milk
150 gMilk, whole, 3.25% milkfat, with added vitamin D
60 mlMustard, prepared, yellow
1 tspTurkey, ground, 93% lean/ 7% fat, raw
300 gBread, mulitgrain, commercial
200 gSpinach, baby
150 gPeppers, bell, red, raw
1 mediumOnions, yellow, raw
1 mediumCheese, mozzarella, low moisture, part-skim
100 gSalt, table, iodized
Spices, oregano, dried
1 pinchOil, olive, extra virgin
1 tspPer servingTotal
Calories:388.5 kcal2331.1 kcal
Protein:31.9 g191.4 g
Carbohydrates:20.9 g125.6 g
Fiber:3.7 g22.1 g
Water:207.9 ml1247.2 ml
Fat:19.4 g116.5 g
Micronutrients
Sugar:6.2 g37.1 g
Saturated fat:6.8 g40.8 g
Cholesterol:361.9 mg2171.5 mg
Sodium:441.9 mg2651.6 mg
Potassium:601 mg3605.9 mg
Calcium:266.7 mg1600.1 mg
Iron:3.4 mg20.4 mg
Magnesium:82.6 mg495.5 mg
Zinc:3.9 mg23.3 mg
Phosphorus:493.2 mg2959 mg
Vitamin C:33.7 mg202.3 mg
Vitamin A:289.5 µg1737.1 µg
Vitamin D:2.1 µg12.4 µg
Vitamin B12:1.9 µg11.1 µg
Instructions
1
First prepare all the vegetables. Heat olive oil in a pan. Add the chopped onion and bell pepper and sauté for 5–7 minutes until softened and the water evaporates (crucial so the bake doesn't turn out watery!). Add the spinach just until it wilts, then remove from heat.
2
Evenly spread the whole-grain bread cubes in a greased baking dish. Sprinkle the sautéed vegetables and turkey cubes over the bread. Sprinkle half of the cheese directly over this mixture.
3
In a large bowl, whisk the eggs until foamy together with Greek yogurt (which will add creaminess without excess fat), milk, mustard, salt, pepper, and herbs.
4
Pour the egg mixture evenly over the ingredients in the baking dish. Press down lightly with a fork so the bread absorbs the liquid well. Sprinkle the remaining cheese on top. (Tip: For the best result, cover and let sit in the refrigerator for at least 30 minutes or overnight.)
5
Preheat the oven to 175 °C. Bake uncovered for 40–50 minutes, or until the center is firm and the top is golden brown. Let rest for 10 minutes before slicing.
Nutritional benefits
The high protein content of this meal directly contributes to maintaining and increasing muscle mass, which is key for recovery after physical activity.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.

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