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.

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

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.

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

• 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

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!

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

Other Recipes You'll Love

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