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This Low Carb Egg Bake is a delicious and healthy breakfast that is easy to make and packed with flavor. Whether you're following a low carb or keto diet, or looking for a nutritious breakfast recipe, you'll love this egg bake. Give it a try and start your day off right with a tasty and healthy meal!
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Check out my Air Fryer Bacon and Egg Cups and my Breakfast Sandwich With Baja Sauce for more egg breakfast recipes!
This low carb egg bake is a breakfast that is perfect for those who want a healthy and low carb meal to start their day. The recipe consists of a mixture of eggs, coconut milk, spinach, tomatoes, and zucchini. This combination of ingredients provides a good balance of protein, healthy fats, and fiber, which help to keep you feeling full and energized throughout the morning.
Another great thing about this egg bake is its versatility. You can easily customize the recipe by adding or substituting other vegetables, herbs, or spices, based on your preferences. It's also easy to prepare in advance, and you can store leftovers in the fridge for a quick and healthy breakfast on busy mornings.
Why You'll Love This Recipe
- Healthy and nutritious. This dish is packed with protein and vegetables, making it a healthy and nutritious breakfast.
- Low in carbs. This recipe is perfect for anyone following a low carb or keto diet as it is low in carbs.
- Easy to make. This recipe is simple and easy to make, requiring only a few basic ingredients and minimal prep work.
- Meal prep friendly. 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
- Eggs: These provide a high-quality protein source.
- Coconut Milk: This creamy liquid provides a rich and satisfying flavor to the egg bake.
- 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 to the egg bake.
- Salt & Black Ground Pepper: These seasonings enhance the flavor of the dish.
Step-By-Step Instructions
Step 1:
Preheat the oven to 350 degrees 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!
Expert Tips
- Use a non-stick baking dish. This will make it easier to remove the egg bake from the dish and prevent sticking.
- Don't overcook the egg bake. 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.
- Let it cool before slicing. 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
- Mediterranean Egg Bake: Add ingredients like sun-dried tomatoes, feta cheese, Kalamata olives, and fresh herbs like oregano and basil for a Mediterranean twist.
- Mexican Egg Bake: Add ingredients like black beans, corn, jalapeños, and cheddar cheese for a spicy and flavorful Mexican-inspired egg bake.
- Meaty Egg Bake: Add cooked sausage, bacon, or ham for a meaty egg bake.
- Italian Egg Bake: Add ingredients like roasted red peppers, mozzarella cheese, and fresh basil for a tasty Italian-style egg bake.
- Southwest Egg Bake: Add ingredients like green chiles, diced tomatoes with green chiles, and Monterey Jack cheese for a flavorful Southwest-style egg bake.
Storing & Freezing
Storing: To store the egg bake, allow it 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: To freeze the egg bake, allow it 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
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.
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.
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.
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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Low Carb Egg Bake
Equipment
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.
- Don't overcook the egg bake. 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.
- Let it cool before slicing. 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: To store the egg bake, allow it 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: To freeze the egg bake, allow it 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
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.
Sisley White
We made this. A delicious way to use up a few ingredients in the fridge and it was delicious.
Dannii
We love making this. Such a great way to use up leftover veggies too.
Lisa | Garlic & Zest
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.
Michelle
This sounds delicious! Love the addition of coconut milk, can't wait to try this!
Cookilicious
Love this idea. making it for breakfast tomorrow.
Scarlet
Looks so healthy. Fresh veggies and protein makes it a great dish for almost any meal too. Thanks for the veggie egg bake recipe!