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    Home » Breakfast

    Low Calorie Egg Casserole

    Published: April 13, 2020 · Modified: September 10, 2023 by Kate · This post may contain affiliate links. As an Amazon associate, I earn from qualifying purchases.

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    Pinterest pin of low calorie egg casserole.

    This Low Calorie Egg Casserole is a delicious and healthy breakfast packed with flavor. Whether you're looking for a low calorie, or a nutritious breakfast recipe, you'll love this egg casserole full of veggies.

    Whole egg bake on parchment paper.
    Jump to:
    • Why You'll Love This Recipe
    • Ingredients You'll Need
    • Step-By-Step Instructions
    • Expert Tips
    • Variations
    • Storing & Freezing
    • Recipe FAQ's
    • Other Recipes You'll Love
    • Low Calorie Egg Casserole
    • #respond

    Check out my Air Fryer Bacon and Egg Cups and my Breakfast Sandwich With Baja Sauce for more egg breakfast recipes!

    This low calorie egg casserole consists of a mixture of eggs, coconut milk, spinach, tomatoes, and zucchini.

    This combination of these ingredients provides a good balance of protein, healthy fats, and fiber, which help to keep you feeling full and energized throughout the morning.

    slice of egg bake on a plate.

    Why You'll Love This Recipe

    • This dish is packed with protein and vegetables, making it a healthy and nutritious breakfast.
    • It's simple and easy to make, requiring only a few basic ingredients and minimal prep work.
    • This recipe is perfect for meal prep as it can be made ahead of time and stored in the refrigerator or freezer for later use.

    Ingredients You'll Need

    Labeled ingredients for the egg bake.
    • Eggs: These provide a high quality protein source.
    • Coconut Milk: This creamy liquid provides a rich flavor.
    • Spinach: Adds a delicious flavor and texture to the dish.
    • Tomato: This flavorful vegetable is a good source of vitamin C.
    • Zucchini: Adds a nice crunch and texture. 
    • Salt & Black Ground Pepper: These seasonings enhance the flavor of the dish.

    Step-By-Step Instructions

    Steps to make the egg bake.

    Step 1: Preheat the oven to 350 °F and grease a baking dish.

    Step 2: In a mixing bowl, beat the eggs and coconut milk together until well combined.

    Step 3: Add the chopped spinach, tomato, and sliced zucchini to the egg mixture. Mix well.

    Step 4: Season with sea salt and ground pepper, and stir until evenly distributed.

    Step 5: Pour the egg mixture into the greased baking dish and spread it out evenly.

    Step 6: Bake for 20-25 minutes, or until the eggs are set and the top is golden brown. Remove from the oven and let cool for a few minutes before slicing and serving.

    NOTE: You can print the FULL recipe with all ingredients & detailed instructions below!

    A slice of egg bake on a white plate.

    Expert Tips

    • Use a non-stick baking dish. This will make it easier to remove the egg bake from the dish and prevent sticking.
    • Be careful not to overcook the casserole, as it can become dry and rubbery. Check the egg bake periodically and remove it from the oven once the center is set and the edges are lightly browned.
    • To make sure that the egg bake holds its shape and doesn't fall apart when you slice it, allow it to cool for a few minutes before cutting into it.

    Variations

    • Mexican: Add ingredients like black beans, corn, jalapeños, and cheddar cheese for a spicy and flavorful casserole.
    • Meaty: Add cooked sausage, bacon, or ham for a meaty dish.
    • Italian: Add ingredients like roasted red peppers, mozzarella cheese, and fresh basil for a tasty Italian-style egg bake.
    • Southwest: Add ingredients like green chiles, diced tomatoes with green chiles, and Monterey Jack cheese for a flavorful Southwest-style egg bake.

    Storing & Freezing

    Storing: Allow the casserole to cool completely and then cover it tightly with plastic wrap or aluminum foil. Store it in the refrigerator for up to 4 days.

    Freezing: Allow the casserole to cool completely and then wrap it tightly in plastic wrap or aluminum foil. Place it in an airtight container or freezer safe bag and freeze for up to 2 months. When you're ready to reheat, let it thaw in the refrigerator overnight and then reheat it in the oven or microwave until heated through.

    Recipe FAQ's

    Can I use other vegetables in this recipe?

    Yes, you can use any vegetables that you like or have on hand. Just make sure to chop them into small pieces so they cook evenly.

    Can I use milk instead of coconut milk?

    Yes, you can use any type of milk that you prefer, but keep in mind that this may change the nutrition information and the flavor of the dish.

    Can I use egg whites instead of whole eggs?

    Yes, you can use egg whites instead of whole eggs, but keep in mind that this may change the texture and flavor of the dish.

    Can I add cheese to this recipe?

    Yes, you can add any type of cheese that you like to this recipe, but keep in mind that this may change the nutrition information and the flavor of the dish.

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    If you love this recipe, please leave a comment with a five-star rating — or simply hit the five-star button in the recipe card. Don't forget to signup for my newsletter!

    Thumbnail of low calorie egg casserole.

    Low Calorie Egg Casserole

    4.91 from 11 votes
    By Kate
    This low calorie egg casserole is a delicious and healthy breakfast packed with flavor. Whether you're looking for a low calorie, or a nutritious breakfast recipe, you'll love this egg casserole full of veggies.
    Pin Recipe Print Recipe Save RecipeSaved!
    Prep 10 minutes mins
    Cook 25 minutes mins
    Total 35 minutes mins
    Servings 8 Servings
    Calories 89kcal
    Prevent your screen from going dark

    Special Equipment

    • 11-Inch Balloon Whisk
    • Stainless Steel Mixing Bowls
    • Oval Baking Dish
    • Measuring Spoons and Cups

    Ingredients
     
     

    • 8 large eggs
    • ¼ cup coconut milk from can
    • ½ cup spinach chopped
    • ⅓ cup tomato chopped
    • ⅓ cup zucchini sliced
    • ¼ teaspoon sea salt
    • ¼ teaspoon ground pepper

    Instructions
     

    • Preheat the oven to 350°F and grease a baking dish.
    • In a mixing bowl, beat the eggs and coconut milk together until well combined. 
    • Add the chopped spinach, tomato, and sliced zucchini to the egg mixture. Mix well.
    • Season with sea salt and ground pepper, and stir until evenly distributed.
    • Pour the egg mixture into the greased baking dish and spread it out evenly.
    • Bake for 20-25 minutes, or until the eggs are set and the top is golden brown. Remove from the oven and let cool for a few minutes before slicing and serving.

    Notes

    • Use a non-stick baking dish. This will make it easier to remove the egg bake from the dish and prevent sticking.
    • Be careful not to overcook the egg bake, as it can become dry and rubbery. Check the egg bake periodically and remove it from the oven once the center is set and the edges are lightly browned.
    • To make sure that the egg bake holds its shape and doesn't fall apart when you slice it, allow it to cool for a few minutes before cutting into it.
    • Storing: Allow the casserole to cool completely and then cover it tightly with plastic wrap or aluminum foil. Store it in the refrigerator for up to 4 days.
    • Freezing: Allow the casserole to cool completely and then wrap it tightly in plastic wrap or aluminum foil. Place it in an airtight container or freezer safe bag and freeze for up to 2 months. When you're ready to reheat, let it thaw in the refrigerator overnight and then reheat it in the oven or microwave until heated through.

    Nutrition

    Calories: 89kcalCarbohydrates: 1gProtein: 7gFat: 6gSaturated Fat: 3gSodium: 162mg

    All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more.

    Tried this recipe?Give it a star rating and leave a comment below!
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    Reader Interactions

    Comments

    1. Scarlet

      April 14, 2020 at 4:16 pm

      Looks so healthy. Fresh veggies and protein makes it a great dish for almost any meal too. Thanks for the veggie egg bake recipe!

      Reply
    2. Cookilicious

      April 13, 2020 at 5:21 pm

      Love this idea. making it for breakfast tomorrow.

      Reply
    3. Michelle

      April 13, 2020 at 5:13 pm

      This sounds delicious! Love the addition of coconut milk, can't wait to try this!

      Reply
    4. Lisa | Garlic & Zest

      April 13, 2020 at 4:03 pm

      There's nothing better than a tasty egg bake. This one is so full of tasty veg, I'm sure it would keep me going all morning long. Love how simple it is too.

      Reply
    5. Dannii

      April 13, 2020 at 3:43 pm

      We love making this. Such a great way to use up leftover veggies too.

      Reply
    6. Sisley White

      April 13, 2020 at 3:28 pm

      We made this. A delicious way to use up a few ingredients in the fridge and it was delicious.

      Reply
    4.91 from 11 votes (6 ratings without comment)

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