Getting a good healthy breakfast is a great way to start your day! This is a great, quick, and easy to make baked egg casserole dish. It can last up to 4 days in the fridge, which is great for those who meal prep. You can add a variety of vegetables to increase the fiber then top it off with avocado for some healthy fat. You can also eat it with a side of whole wheat bread for additional fiber and B vitamins.
I kept this recipe dairy free, as many of my breastfeeding moms go dairy free due to a possible intolerance in their breastfed baby. If neither of you have no problem with dairy, then feel free to add cheese.
.What makes this recipe a good breakfast?
Breakfast is the most important meal of the day. It “breaks the fast” between dinner from the day before and lunch the following day. It gives you the energy you need for your day to day lifestyle. Protein is important not just for basic bodily functions, but for satiation – it keeps you fuller longer, which prevents overeating therefore helps with weight management.
Since most of my clients are either pregnant or breastfeeding, it’s especially important to get adequate protein. The American Pregnancy Association recommends that pregnant and breastfeeding mothers get about 75 to 100 grams of protein a day! I usually recommend to break down the protein by 20 grams each meal, then about 10 and 10 grams for snacks (equals 80grams). For example, this breakfast would provide you with roughly 20 grams of protein (4 grams in 1 slice of whole wheat bread, 2-5 grams in your vegetables, and ~12grams in 2 eggs – obviously this will depend on how much of the egg casserole you eat and what vegetables you add).
I did add brewers yeast, which is a great source of B vitamins and for my breastfeeding moms it *may help with milk production! I see a lot of moms put brewers yeast in sweet foods like oatmeal or smoothies, but brewers yeast is so bitter, that I usually recommend putting it in savory foods.
This recipe was super quick and easy to make. It’s even great if you practice Baby Led Weaning (BLW is basically where your baby feeds herself whole foods, instead of feeding your baby purees. Since this egg casserole is entact, it makes it easy for babies to pick it up and feed themselves. It’s also a great source of iron, which babies at 6 months need. I do offer one on one BLW consultations if you’d like more information)
It took me about 5-10 minutes to prepare and cut all the vegetables, then I just put it in the oven, got myself ready for the day and by the time I was done getting ready, breakfast was ready!
Let me know how you like it!
Vegetable Egg Casserole
Baked eggs filled with lots of vegetables. An excellent source of protein and fiber. Add some avocado for a complete, healthy breakfast of protein, fiber, and fat to keep you full for hours
Ingredients
- 12 eggs
- 1 cup almond milk
- 1/2 cup red/yellow/or green onion
- 2 cups spinach
- 1/2 cup tomatoes
- 1/2 cup bell peppers add a variety of color
- 1/4 tsp salt
- 1/4 tsp black pepper
- 2 tbsp brewers yeast optional – great for breastfeeding moms
Instructions
-
Preheat oven to 400 degrees
-
Lightly spray a 9×13 baking dish (I use olive oil)
-
In a large bowl, whisk eggs and milk together.
-
Dice the bell peppers, onions, tomatoes. Add to the eggs with spinach and mix. Add salt and pepper to taste
-
Pour into baking dish and bake for about 25-30 minutes or until eggs are cooked through. Let dish stand for 5-10 minutes before serving
-
Top with cheese (or keep it dairy free). Add avocados and salsa or eat it as is
