15 minutes prep time, 20-25 minutes cook time
If you like omelettes, you will love an egg bake. The egg bake is easier to make than an omelette because it eliminates the labor of cooking the egg. The oven does all the work. Here is my step-by-step process to preparing a healthy egg bake that is sure to satisfy your taste buds.
Tools you will need:
fruit/vegetable knife and slicer knife
9"x13" glass or ceramic baking dish
Preheat oven to 350 degrees F and grease the baking dish.
Crack all eggs into the bowl. Add milk, sausage, and onions, and whisk.
Pour about half the egg mix into the baking dish.
Add the spinach leaves on top to create a layer of green.
Pour the remaining eggs over the spinach. Make sure the spinach leaves are covered in egg. If not, use a spatula or other utensil to pat down the spinach into the egg mix.
Bake in the oven until the eggs are cooked, about 20-25 minutes.
Sit back and relax until the meal is ready to eat.
Sprinkle shredded cheese and tomato sauce on top.
Bake for another minute or so until the cheese is melted.
How to make
There are a variety of ways to customize an egg bake.
Meat: To keep it healthy, choose a leaner meat that is low in fat and cholesterol. Chicken sausage, turkey sausage and turkey bacon are great substitutes.
Vegetables: Experiment by adding different vegetables: green onions, mushrooms, peppers, potatoes, and broccoli florets are all great options that can radically change the flavor.
Beans: Try adding black or pinto beans to the egg mix for a boost of protein and vitamins.
Cheese: Cheeses are a great source for calcium and protein. But beware of the high fat content. Mozzarella, feta, parmesan, swiss, goat, and even cottage cheese are healthier choices that can dynamically alter the taste!
- calories: 250
- fat: 14 g
- saturated fat: 5 g
- carbohydrates: 9 g
- fiber: 2 g
- sugar: 5 g
- added sugar: 0 g
- protein: 20 g
(12) large Eggs
(1) Chicken & Apple Chicken Sausage, diced
(1) cup chopped White Onion
(3) cups Spinach leaves
(1) cup 1% Milk
(1/2) cup Tomato Sauce
(1/2) cup reduced fat Sharp Cheddar Cheese