If you are looking for a new simple recipe to add to your meal prep routine, you’re in the right place – this egg bake recipe has them all – it’s packed with vegetables, it’s satiable from being protein loaded, and makes great option for a pack-to-go lunch at the office.
And if your meal prep includes roasting vegetables for the whole week, you only need to beat the eggs and though just a few more simple ingredients, and turn on the oven! Yes, this egg bake recipe is that simple. Plus, it is vegetarian, gluten-free and keto.
Why we love egg bake recipes
Do you want to take your omelettes to the next level? Egg bake recipes are a great alternative for a hearty, nourishing dish that doesn’t require special kitchen skills. They are quite a popular dish in different cultures (frittata anyone?), and they make a tasty way to hide some nutritious vegetables from choosy taste buds.
To make an egg bake recipe you will need eggs of course and any ingredient you want to include. We love adding roasted veggies because they enrich the nutritional load with minerals and fiber, but you can add cheese or sour cream, green leaves, tofu, beans or even pasta. The steps are pretty easy:
- Prepare your ingredients – rinse, chop and roast or sauté the veggies, crumble the cheese, choose your spices.
- Transfer the veggies into the baking pan.
- Beat the eggs with milk or plant milk.
- Add the extras – spices and salt.
- Pour the eggs over the vegetables.
- Top with crumbled cheese (optional).
- Bake.
- Cut and serve or transfer into grab-and-go containers.
- Keep in the refrigerator for up to four days.
How to make an egg bake recipe
This baked egg casserole is our go-to autumn meal prep recipe because it’s packed with fibre, vitamin A, minerals and of course, protein. We selected carrots, sweet potato, red bell peppers, kale, onions and garlic to create a tasty and colourful combo, while also adding a wide area of nutrients available from vegetables that are in season and easily available at the farmers’ market.
You can replace them with your own favorite vegetables – broccoli, mushrooms, chard, spinach, beets, pumpkin – any would work, but we recommend choosing vegetables that are in season to get the maximum from their nutritional load. To make our egg bake recipe more satiable we added crumbled goat cheese, but you can skip this step for a skinnier version, or replace it with your favorite cheese (even tofu would make a good choice).
How to serve an egg bake
As a meal prep dish, this egg bake recipe works best as a hearty lunch to-go. However, you can have it for breakfast or even serve it at dinnertime, next to a salad. Having eggs for dinner can be a bit heavy on your digestion, but if you don’t have anything else to eat, this healthy egg bake can make a tasty dinner alternative.
Looking for more healthy egg recipes? Try our Fried Egg Breakfast Tacosor our Quick Chilaquiles Verdes.
Did you make this recipe? Tag us #helloveggieblog on Instagram, and we will share your photo with our veggie community!
Photos by Ana Stanciu
Easy Egg Bake Recipe with Roasted Autumn Veggies
Packed with the best autumn vegetables, loaded with protein, tasty and satiating, this egg bake recipe is a great recipe to add to your meal prep routine!
CourseBreakfast, Main Course
Keywordeasy egg bake, egg bake recipe, egg bake recipes, egg bake vegetables, healthy egg bake
Prep Time 5 minutes
Cook Time 50 minutes
Servings 4
Author Ana Stanciu
Ingredients
- 8 eggs
- 3sweet potatoescubed
- 2 carrotsdiced
- 4kale leaveschopped
- 4red bell peppers
- 1yellow oniondiced
- 2garlic clovesminced
- 1/2 cupgoat cheesecrumbled
- 1/2cupunsweetened almond milk
- 1 tspturmeric powder
- 1/2 tsp sweet paprika
- 1 /2tspsalt
- freshly ground black pepper
- micro-greens, to garnish
- 1 tbspextra virgin olive oil
Instructions
Preheat the oven to 175C/350F.
Line a baking sheet with parchment paper, and add the vegetables.
Drizzle with olive oil, season with salt, pepper, turmeric and paprika, and toss to coat evenly.
Roast for 20 minutes.
Remove from the oven and transfer into a non-stick large skillet or casserole. Add the chopped kale and mix to combine.
In a large bowl beat the eggs with the almond milk, and pour over the vegetables.
Top with crumbled cheese.
Bake for 30 mins, then remove, cut and serve warm. Pack in airtight glass containers and keep in the refrigerator for up to 4 days for later use.
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FAQs
Cook egg dishes, such as quiche and casseroles, to 160 °F. In-shell pasteurized eggs and pasteurized egg substitutes may be used safely without cooking.
How do you know when egg bake is done? ›
Many consumers do not follow recommended food safety practices for cooking egg dishes, such as pies, quiches, and casseroles, potentially leading to foodborne illnesses such as Salmonellosis. The United States Department of Agriculture (USDA) recommends cooking egg mixtures until the center reaches 71 °C (160 °F).
Can you eat scrambled eggs on a Mediterranean diet? ›
It is simple, eggs in the Mediterranean Diet are allowable and most importantly delicious.
What doesn't go well with eggs? ›
Some of the other foods to avoid with eggs are – fruits (specially melons), cheese, milk and its products, and beans.
What's a good combo with eggs? ›
Some healthy side dishes that go well with eggs include:
- roasted or sautéed vegetables, such as bell peppers, spinach, or mushrooms.
- a simple green salad.
- avocado or guacamole.
- a grain-based salad, such as quinoa or farro.
- a side of whole grain toast or English muffin.
- fresh fruit, such as berries or a sliced banana.
Success Tip: Refrigerate Overnight
At this point, you can either bake it right away or refrigerate the casserole overnight and for up to 24 hours. During this time, the flavors mingle together and the bread has a chance to soak up some of the liquid and flavor.
How long does it take to bake an egg at 350? ›
Tips for making perfect oven-baked eggs in a muffin tin:
- Cook time: 20 min.
- Oven temperature: Preheat your oven to 350F.
- Spray a 12 cup muffin tin with your favorite cooking oil. ...
- Sprinkle with salt and pepper.
- Bake the eggs for 20 minutes until the clear part of the eggs are white.
Uncovering the foods promotes browning and crisping, and reduces the amount of liquid in the finished dish. If a casserole looks soupy when it's ready to bake, bake it uncovered unless the ingredients include pasta or rice, which absorb liquid.
Why is my egg casserole not done in the middle? ›
High heat cooks the outside faster than the inside, leaving the middle uncooked. Reducing the temperature distributes heat more evenly, allowing the middle to cook through. If uncooked in the center then cover at the same temperature and ad 15 minutes before checking again.
Why is my egg casserole runny in the middle? ›
Why Is My Breakfast Casserole Runny? The key to a breakfast casserole that is moist and delicious but not runny is to make sure you have the proper ratio of bread, eggs, and milk. If there is too much liquid for the bread to absorb, the result could be a runny casserole.
Moisture: Eggs contribute moisture to the cake, helping to keep it moist and tender. Without eggs, the cake may be drier and more prone to becoming dry and crumbly. Leavening: Eggs also play a role in leavening or making the cake rise.
How many times a week can you eat eggs on Mediterranean diet? ›
Based on their high cholesterol content, the Mediterranean Diet Foundation recommends to consume up to 4 eggs per week, as a healthy alternative to fish or meat [7], and the same amount (2–4 eggs per week) was indicated in the latest Italian dietary guidelines [8].
How many eggs a day on Mediterranean diet? ›
Egg yolks. Egg yolks have saturated fats that can raise your cholesterol. Most healthy people can eat up to four to six egg yolks per week while following a Mediterranean diet, but to get some of the benefits of eggs without the negatives, stick to egg whites whenever you can.
Is peanut butter OK on Mediterranean diet? ›
And as plant-based protein sources that are high in good and unsaturated fats, peanuts and peanut butter are a natural fit within Mediterranean and Flexitarian ways of eating. Unfamiliar with the Mediterranean and Flexitarian diets?
Do eggs and vegetables go together? ›
Studies show that eating eggs, which naturally contain fats, alongside vegetables helps the body to better absorb the fat-soluble nutrients in veggies like vitamin E and lutein. This Mediterranean Salad Bowl is filled with colourful veggies like red peppers, cherry tomatoes and broccoli.
What is a good vegetable for breakfast? ›
29 Ways To Eat More Veggies For Breakfast
- Add sauteed spinach or kale to an open-face egg sandwich. ...
- Pack lemony rainbow chard into an egg white frittata. ...
- Tuck a bunch of asparagus, leeks, and roasted tomatoes into a quiche. ...
- Blend finely chopped broccoli and cauliflower into a quiche with a gluten-free crust.
Eating eggs with raw, mixed vegetables increases the absorption of carotenoids, which, in turn, play an important role in keeping us healthy and protecting against disease.
