This Baked Vegetable Egg Casserole is a flavorful and nutritious meal, perfect for breakfast, brunch, or dinner. The combination of sautéed vegetables, fluffy eggs, and melted mozzarella cheese creates a comforting dish that’s both satisfying and healthy. With vibrant zucchini, carrot, and cabbage, this casserole is packed with vitamins and fiber, making it a great way to start your day or enjoy a light meal.
Preparation Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Yield: 4 servings
Ingredients:
For the Casserole:
- 1 carrot, grated (about 1 cup or 100g)
- 1 zucchini, grated (about 1 cup or 100g)
- 1/2 cabbage, finely chopped (about 2 cups or 200g)
- Olive oil for sautéing
- Sea salt and black pepper to taste
- 4 eggs
- 20g (2 tbsp) chopped green onion
- 1.5g (1/4 tsp) salt
- 3g (1/2 tsp) sugar
- Green pepper rings for garnish
- Grated mozzarella cheese for topping (about 1 cup or 100g)
Directions:
- Prepare the Vegetables:
- Grate 1 carrot and 1 zucchini.
- Finely chop 1/2 of a cabbage.
- Sauté the Vegetables:
- Heat olive oil in a large pan over medium heat.
- Add the grated carrot, zucchini, and chopped cabbage.
- Season with sea salt and black pepper.
- Sauté for 1-2 minutes until the vegetables are slightly tender.
- Prepare the Egg Mixture:
- In a large bowl, crack 2 eggs.
- Add 20g of chopped green onion, 1.5g of salt, and 3g of sugar. Mix well.
- Pour the sautéed vegetables into the egg mixture and stir to combine.
- Assemble the Casserole:
- Preheat your oven to 190°C (375°F).
- Grease a baking pan with a little olive oil.
- Pour the vegetable and egg mixture into the baking pan.
- Crack the remaining 2 eggs and mix them into the pan. Stir gently to combine everything evenly.
- Add Toppings:
- Arrange green pepper rings on top of the mixture.
- Sprinkle grated mozzarella cheese over the top layer.
- Bake:
- Bake in the preheated oven for 15 minutes, or until the eggs are set and the cheese is melted and golden brown.
- Serve:
- Remove from the oven and let it cool slightly before serving.
- Slice and enjoy your delicious Baked Vegetable Egg Casserole!
Serving Suggestions:
- Serve as a main dish for breakfast or brunch with a side of fresh fruit.
- Pair with a light salad and crusty bread for a complete meal.
- Serve with a dollop of sour cream or Greek yogurt for added creaminess.
- Enjoy with a hot cup of coffee or tea for a cozy meal.
- For extra protein, serve with a side of grilled chicken or turkey bacon.
Cooking Tips:
- Feel free to add other vegetables like spinach, bell peppers, or mushrooms for variety.
- If you prefer a crispier top, broil the casserole for 1-2 minutes after baking.
- For a dairy-free version, substitute the mozzarella cheese with a plant-based cheese.
- You can prepare the vegetable mixture ahead of time and store it in the fridge for a quicker assembly.
- If you’re using a larger baking pan, reduce the cooking time slightly.
Nutritional Benefits:
- Carrots: Rich in beta-carotene, fiber, and vitamin A, promoting eye health and immune function.
- Zucchini: High in water content, vitamins A and C, and antioxidants, supporting hydration and skin health.
- Cabbage: A great source of fiber, vitamin K, and antioxidants, aiding in digestion and reducing inflammation.
- Eggs: Provide high-quality protein and essential vitamins like B12, supporting muscle repair and overall health.
- Mozzarella: Offers calcium and protein, essential for bone health and muscle function.
Dietary Information:
- Vegetarian
- Gluten-Free (when using gluten-free flour for thickening, if needed)
- Low-Carb
- High-Protein
- Low in Calories
Nutritional Facts (per serving):
- Calories: 250 kcal
- Protein: 15g
- Carbohydrates: 15g
- Fat: 15g
- Fiber: 3g
- Sodium: 350mg
- Sugar: 5g
Storage:
- Store leftover casserole in an airtight container in the refrigerator for up to 3 days.
- Reheat in the microwave or oven before serving.
- It can also be frozen for up to 1 month; just reheat from frozen or thaw overnight in the fridge.
Why You’ll Love This Recipe:
This Baked Vegetable Egg Casserole is a perfect balance of vegetables, protein, and healthy fats. It’s customizable, easy to make, and delicious for breakfast, brunch, or dinner. Plus, it’s a great way to sneak in more veggies into your diet while keeping the meal comforting and satisfying. The crispy golden cheese topping adds the perfect finish to the dish!
Conclusion:
This casserole is a versatile dish that you can enjoy any time of the day. It’s easy to prepare, packed with healthy ingredients, and incredibly satisfying. With the perfect combination of flavors and textures, this Baked Vegetable Egg Casserole will quickly become a family favorite. So go ahead and try this recipe, and enjoy a wholesome and delicious meal!
Frequently Asked Questions (FAQs):
- Can I make this casserole ahead of time?
Yes! You can prepare the vegetable and egg mixture the night before, store it in the fridge, and bake it the next morning for an easy breakfast. - Can I substitute the mozzarella cheese?
Absolutely! You can use any cheese you like, such as cheddar, feta, or a dairy-free alternative if you’re avoiding dairy. - Can I add meat to this casserole?
Yes! You can add cooked bacon, sausage, or chicken for extra protein. - Can I use frozen vegetables?
While fresh vegetables give the best texture, you can use frozen vegetables. Just be sure to thaw and drain them before using. - Is this recipe gluten-free?
Yes, this recipe is naturally gluten-free. If you’re using flour for thickening, make sure to use a gluten-free option. - Can I make this casserole in advance and freeze it?
Yes, you can freeze the casserole after baking. Simply cool it, wrap it tightly in plastic wrap, and store it in the freezer. Reheat in the oven before serving. - How do I prevent the casserole from being too watery?
Make sure to sauté the vegetables thoroughly to remove any excess moisture before adding them to the egg mixture. - Can I use different vegetables?
Yes! You can swap in your favorite vegetables like spinach, bell peppers, or even mushrooms for a different flavor. - Can I use egg substitutes in this recipe?
Yes, you can use flax eggs or chia eggs if you’re looking for a vegan alternative. - What is the best way to serve this casserole?
This casserole is great served with a side of greens, a slice of avocado, or even a light soup for a complete meal.