Integrative Nutrition Recipes

Egg Bakes = The Easiest Way to Eat Eggs for Breakfast

If you love to eat eggs for breakfast – or you’re simply in need of a protein-packed, grab-and-go breakfast option for busy weekday mornings (and who isn’t?!) – egg bakes are the way to go. Vegetables, cheese, and other mix-ins are layered into a 9” x 13” pan, blanketed with a mixture of eggs, half and half, and seasonings, and baked until just set. The resulting bake can be cut into squares and stored in the refrigerator until you’re ready to simply heat and eat. This particular recipe includes a unique and tasty ingredient – spiralized sweet potato noodles! This makes the egg bake a complete meal, with protein, vegetables, and healthy carbs. You’ll be satiated, energized, and ready to tackle whatever the morning brings.

Asparagus, Spring’s Most Nutritious Veggie

Tender bunches of young asparagus begin appearing in supermarkets in early spring, heralding the arrival of warmer weather. In addition to acting as a delicious, elegant addition to any meal or recipe, asparagus is an excellent source of vitamin K, folate, and copper. It is rich in antioxidants that studies have linked to improved immune health and reduced risk for cardiovascular diseases and cancer. It truly is among spring’s healthiest veggies – make it a centerpiece of your spring menus to promote incredible health for you and your family.

Design-Your-Own Egg Bake

The wonderful thing about this recipe – and egg bakes in general – is that they’re endlessly customizable. Any roasted or steamed vegetables can be used in lieu of the asparagus and broccoli. You can sub spiralized white potatoes for the sweet potato, or use chunks of roasted potatoes or squash if you don’t have a spiralizer. You can also omit the potatoes completely for a lower-carb egg bake. Use any kind of cheese you like (feta is delicious) or omit to reduce the fat content. Use milk or skim milk instead of half and half to further reduce the fat content if you like. You can also use more egg whites than whole eggs to further reduce the fat content. Any seasoning blend can be added to the egg mixture, and fresh herbs are a wonderful addition as well. 

Sweet Potato, Asparagus, and Broccoli Egg Bake (Makes 6 servings)

-1/2 bunch asparagus, woody ends trimmed off

-1 cup broccoli florets

-2 tablespoons olive oil, ghee, or grapeseed oil

-Fresh ground sea salt and black pepper

-1 sweet potato, processed through spiralizer on the smallest noodle setting

-2 ounces hard white cheddar or Parmesan, grated

-1 dozen eggs

-2 tablespoons half and half

-1 teaspoon garlic powder

-1 teaspoon lemon pepper

Directions:

1. Preheat oven to 400º F and line two baking sheets with foil. Spray the foil with baking spray.
2. Place asparagus and broccoli on one pan and spiralized sweet potato on the other, spreading them out evenly. Drizzle olive oil over vegetables and sweet potato and season with salt and pepper to taste.
3. Roast veggies and sweet potato in the oven until both are just tender, approximately 15 minutes. Remove from oven and decrease oven heat to 350º F.
4. Spray a 9” x 13” baking pan generously with baking spray. Spread asparagus and broccoli across the bottom of the pan, then layer the sweet potato overtop. Sprinkle the grated cheese over the sweet potato.
5. In a large bowl, whisk together eggs, half and half, garlic powder, and lemon pepper until thoroughly combined.
6. Pour egg mixture over cheese and veggie mixture, tipping the pan side to side to evenly distribute the eggs.
7. Bake egg bake for 20-25 minutes, or until eggs are just set in the center and bake is beginning to brown around the edges slightly. Cool egg bake in pan on a wire rack. Cut into squares and use an offset spatula to remove squares – enjoy warm or at room temperature. Store any leftovers in an airtight container in refrigerator for up to a week.

Recipe Notes:

• Take care not to overbake your egg bake. Check frequently during the last ten minutes of baking and remove from the oven as soon the center has just stopped ‘jiggling’.
• If you prefer, you can bake this mixture in well-oiled muffin cups. Cut the asparagus into small pieces instead of leaving the spears whole in order to fit the vegetable into the muffin tins, and bake for 10 minutes less, checking regularly.

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