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BreakfastMid-day mealLow carb, high fatVegetarianKetogenicDairy€

Egg Bake with Vegetables and Cheese

Name: Egg Bake with Vegetables and Cheese
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Yield: 6
Ingredients: 10 piece Eggs, Grade A, Large, egg whole; 100 g Cottage cheese, full fat, large or small curd; 1 tbsp Oil, olive, extra virgin; 1 medium Onions, yellow, raw; 1 medium Peppers, bell, red, raw; 1 medium Squash, summer, green, zucchini, includes skin, raw; 100 g Spinach, baby; 100 g Cheese, mozzarella, low moisture, part-skim; 1 tsp Salt, table, iodized; 0.5 tsp Spices, pepper, black; 0.5 tsp Spices, garlic powder; Chives, raw

A healthy, colorful oven-baked breakfast, packed with fresh vegetables. Prepared in a single baking dish, ideal for meal-prep, as it stays juicy even when reheated.

Prep time15 min

Cook time35 min

Total time50 min

Servings6

Recipe

Eggs, Grade A, Large, egg whole10 pieceCottage cheese, full fat, large or small curd100 gOil, olive, extra virgin1 tbspOnions, yellow, raw1 mediumPeppers, bell, red, raw1 mediumSquash, summer, green, zucchini, includes skin, raw1 mediumSpinach, baby100 gCheese, mozzarella, low moisture, part-skim100 gSalt, table, iodized1 tspSpices, pepper, black0.5 tspSpices, garlic powder0.5 tspChives, raw

Large pan (for sautéing)Baking dish (approx. 23x33 cm)Large mixing bowlWhisk.

Per servingTotal

Calories:231.1 kcal1386.6 kcal

Protein:17.6 g105.3 g

Carbohydrates:6.9 g41.6 g

Fiber:1.4 g8.5 g

Water:166.7 ml1000.4 ml

Fat:14.5 g87.2 g

Micronutrients

Sugar:3 g17.9 g

Saturated fat:5.2 g31.1 g

Cholesterol:323.5 mg1941 mg

Sodium:624.7 mg3748.2 mg

Potassium:422.1 mg2532.3 mg

Calcium:201.5 mg1209.2 mg

Iron:2 mg11.9 mg

Magnesium:41.5 mg249 mg

Zinc:2 mg12.1 mg

Phosphorus:314.1 mg1884.8 mg

Vitamin C:36.5 mg218.8 mg

Vitamin A:256 µg1536.1 µg

Vitamin D:1.8 µg10.5 µg

Vitamin B12:1.1 µg6.6 µg

Instructions

1Preheat the oven to 190°C. Grease the baking dish with butter or oil.
2Heat olive oil in a pan. Add the onion and bell pepper and sauté for 5 minutes, until softened.
3Add the diced zucchini and sauté for another 5 minutes. It's important that most of the water evaporates from the zucchini (so the bake doesn't turn out watery). At the end, add the spinach and stir for 1 minute until wilted. Remove from heat.
4In a large bowl, whisk together the eggs, cottage cheese (or milk), salt, pepper and garlic powder. The cottage cheese melts during baking and makes the texture creamier, while also adding protein.
5Spread the sautéed vegetables evenly over the bottom of the baking dish. Sprinkle half of the grated cheese over them.
6Pour the egg mixture over the top. Gently stir with a fork directly in the baking dish so the ingredients are evenly distributed. Sprinkle the remaining cheese on top.
7Bake for 30–35 minutes. The bake is done when the center is firm (it doesn't "wobble" like jelly when you shake the dish) and the edges are golden brown. Let it rest for 5 minutes, then cut into squares.

Nutritional benefits

This meal contributes to the intake of a wide range of micronutrients.

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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.