Veggie Egg Bake | Nutrition Stripped
Eat Well Apr. 30. 2019
Breakfast

Veggie Egg Bake

Apr. 30. 2019
Breakfast
McKel (Hill) Kooienga, MS, RDN, LDN

McKel (Hill) Kooienga, MS, RDN, LDN

Dietitian, Founder

If you’re looking for a great meal for leftovers, try this crowd-pleasing Veggie Egg Bake.

Eggs have always been a favorite ingredient for us at Nutrition Stripped. They’re an excellent source of protein, healthy fats, and egg yolks are mineral-rich. Eggs are also versatile — enjoy them for breakfast or for dinner.

This Veggie Egg Bake is incredibly simple to make and relatively quick to cook — all you need is a whisk, a large bowl, a baking dish, a food processor (or your trusty blender) and a skillet to make everything you need for this bake.

Not only is this entree a quick lunch or dinner to reheat as leftovers, but it pairs beautifully with a fiber-rich green salad or a side of your favorite spring vegetables.

The Veggie Egg Bake packs and travels really well due to the consistency of the crust and the eggs — think of it as a portable meal. The crust is made of a nutrient-dense blend of almond flour, sunflower seeds, and flax seeds that give the Veggie Egg Bake a delicious flavor and makes it portable.

Next time you need breakfast or lunch on the go, pack it with a salad and fresh avocado and call it a day. You can take it to the office for lunch to enjoy as is or reheated as a super easy and tasty breakfast option from home.

If you’re feeding yourself, this will be a great entree to have for leftovers and same with feeding a hungry family or partner. Not to mention it’s incredibly versatile depending on what you have in your fridge or depending on your taste preferences.

We like to use this recipe when we have a large number of random veggies on hand and plenty of farm fresh eggs. Just a couple of our personal favorite ingredients have been bell peppers, sun-dried tomatoes, spinach, leeks, and zucchini.

You can even add organic cheese or your favorite non-dairy cheese right before baking for a little boost in flavor.

 

Vitamins and Minerals

An egg includes calcium, vitamin A, D, E and K, folate, phosphorous, selenium, vitamin B5, B6 and B12, and zinc.

Vitamin A (260 IU), an antioxidant that fights free radicals, and is also important for brain, vision, and immune function. Folate (22 milligrams), necessary to make DNA. Vitamin D (44 milligrams), crucial for healthy bones and helping your body absorb calcium. Vitamin B12 (0.6 µg), which keeps your nerves and blood cells healthy, prevents anemia and gives you energy

Healthy Fats

One egg contains about 5g of healthy fats. Healthy fats help store energy, as well as insulate our bodies and protect our vital organs.

They also help us digest fat-soluble vitamins such as A, D, E, and K to keep our brains, cells, hormones, tissues, hair, skin, and nails healthy, and provide the structural component to many cell membranes which are essential for cellular development.

Protein

The average egg contains about 6-7g of high-quality protein. Both the egg white and yolk provide protein, though the egg whites contain mostly protein whereas the yolk contains mostly fat.

Read more about the health benefits and nutrition of eggs here.

The Recipe

Serves 6-8

Print

Ingredients

1 box Simple Mills Sea Salt Almond Flour Crackers

8 large eggs

2 cups spinach

5 stalks asparagus cut into 1-inch pieces

1 tablespoon sun-dried tomatoes

1 tablespoon olive oil

2 cloves garlic

1 tablespoon nutritional yeast

1/8 teaspoon grated nutmeg

1/2 tablespoon fresh thyme leaves  

Directions

Step 1

Preheat oven to 350 degrees.

Pour crackers into a food processor, add thyme leaves and pulse until crackers are crumbly and resemble very coarse sand. Add olive oil and pulse a few more times until incorporated.

Pour cracker mixture into a 9×11″ baking dish and press flat until the bottom of the dish is completely covered. Set aside.

Step 2

In a large bowl, whisk together eggs, nutritional yeast, and grated nutmeg until homogenous. Season to taste with salt and pepper.

Step 4

In a medium skillet, heat a small amount of olive oil over medium heat until shimmering. Cook asparagus until slightly tender, about 3 minutes.

Add garlic, sun-dried tomatoes and spinach and cook until slightly wilted. Remove from heat and allow to cool slightly. Once vegetables have cooled, carefully fold them into the egg mixture and stir to combine.

Step 5

Carefully pour egg and vegetable mixture into your cracker-lined baking dish. Place on the middle rack of your oven and bake until eggs are set and slightly browned. About 30 minutes. Allow to cool slightly before serving.

Have Leftovers? Here’s What To Do With Them:

As always, store in an airtight glass container that we recommend from the NS Shop for up to a month in the freezer, or in the fridge for two weeks.

Can’t wait to see you try it!

Did you know that you can submit your own photo of whatever recipe you make from NS? Scroll down to the bottom right and you’ll see a section for you to show off your creations from home! Can’t wait to see how you make these and share your meal with me! Tag us on Instagram @nutritionstripped #nutritionstripped

We’re proud to partner with our friends at Simple Mills to bring the delicious recipe to you. You can read more about how we partner with brands we love and are NS Approved here.

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