Easy and Healthy Egg Bake

Do you need a simple breakfast recipe that is also packed with nutrition and vibrant with flavor? This egg bake recipe is versatile, special diet friendly, and filling. You can even make it ahead!

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A nourishing, satisfying breakfast sets us up for a successful day. Maybe you have heard that breakfast is “the most important meal of the day” and perhaps you have also experienced the benefits of a good breakfast.

Or maybe you are aware that not everyone agrees that breakfast is essential to health and thriving. For example, many people who try intermittent fasting may not eat until noon!

We all break our overnight fast sooner or later, though, whether early in the morning or closer to the middle of the day. There can be benefits to either. It depends on what works well for you at this point in your life!

If you are a breakfast-eater, like me, rest assured that there are plenty of documented upsides to a good breakfast. These include brain function, weight control, satiety and better food choices later in the day, energy, blood sugar balance, and more. Read more here.

That said, if you do better without an early breakfast, you should probably keep doing what works well for you!

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Health disclaimer The Site offers health and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. Click here for more information.

Simplifying Breakfast Preparation

Whatever time you have your first meal, the quality of your food matters. It almost goes without saying that sugary cereals, bagels, and pretty much any packaged conveniences aren’t really going to offer the benefits that breakfast provides.

It also could go without saying that mornings can be hectic for many reasons, so cooking breakfast may not be a thing you want to do most days. You need options for getting that nourishing meal without fussing over it while dealing with the rest of the things that need to happen while you launch your day!

This recipe for a simple egg bake can be one of your solutions for all sorts of days. It is basically a quiche without the botheration of a crust. From busy mornings to holiday breakfasts to packable breakfasts for travel, this one recipe fills a lot of breakfast situations. It is also versatile. Provided you can eat eggs, you can adapt the recipe to your dietary needs, preferences, and ingredients you have on hand.

Some ways this egg bake can work for you:

• bake the whole thing ahead and just slice and serve in the morning– maybe warm it up
• mix the night before, then bake when you get up and serve it hot
• make ahead and freeze
• bake it in muffin cups or even mini muffin cups for pre-portioned servings
• use it for weekday mornings
• gussy it up for holiday breakfasts, whether you are planning to relax or cook a big meal
• bake and cool before a trip– it is easy to serve in even the most basic hotel room or campsite
• let the kids help– before you know it, they will be making it themselves!
• use up odds and ends of vegetables, meat, cheese, herbs, etc.
• tailor it to what you have ripening in the garden

Can I eat t his on the GAPS diet?

You can make this egg bake GAPS compliant with some attention to ingredients, depending on your stage. If you are on full GAPS, the ingredients to be very careful with would be:

• cheese– leave out if needed, or use GAPS approved aged cheeses you know you tolerate. I usually use either cheddar or Gouda.
• sour cream– use GAPS sour cream you have cultured according to GAPS protocol
• bacon– if you can buy GAPS approved bacon, that will work. Failing that, preparing pork belly yourself or using a GAPS compliant sausage (probably that you made) would be good options. Ham isn’t generally GAPS friendly.

What do I need to make an easy egg bake?

The only thing you really must have is eggs.

After that, here are some of my family’s preferred ingredients:

Onion— Raw, sliced green onions or sautéed, chopped onions are both good!

Garlic— Not strictly necessary, a little minced garlic definitely adds flavor.

Bell peppers— We have them ripe in the garden right now, and they add flavor and color!

Bacon or ham— you can skip the meat, but it adds so much flavor plus extra protein. Sausage is also good.

Sour cream— you don’t have to use it, but it helps both the flavor and the texture.

Cheese— makes many things better, and this is one! Use up shredded cheese or take the minute to shred!

Salt and pepper— basic for a reason!

Fresh herbs— you can do without, but when you have them, use them! They add flavor and nutrition.

The technique is simple!

Cook your meat if it isn’t already cooked, and also the onion (unless you use green onion), garlic and peppers.

Whisk the eggs.

Mix everything into the eggs, pour into a baking dish, and bake!

Make an Egg Bake Your Way!

An egg bake is a flexible thing! You can alter just about anything in the recipe, even the number of eggs. Some changes you could try:

• different cheeses– I like Gouda and cheddar, but the possibilities are many– Colby, Jack, Gruyère, manchego, whatever you like! Even softer cheeses will work.
• different meats– bacon isn’t the only player. Canadian bacon, ham, crumbled sausage, even pepperoni or salami!
• Try different onion options– green onions or chives are great, but white, yellow, or red onions are also good. Sauté gently first; or caramelize them if you have time for a rich, mellow flavor.
• Any color of peppers is just fine. Use several, spring for a jalapeño, or skip them entirely.
• Replace sour cream with plain yogurt or fresh cream.
• Try different herbs– I used basil because I made this in late September and my basil was going crazy! You can leave out the herbs altogether, use dried herbs, or try rosemary, thyme, or others.
• Add other veggies– sliced greens, sautéed mushrooms, chopped tomatoes (remove seeds and juicy parts first and sauté with the onions and peppers), hash brown or leftover potato…

What to serve with it?

Of course, you could serve it just plain.

Or garnish it a bit! Consider a dollop of sour cream or guacamole, a scoop of salsa, or sliced avocado.

You might not need much else, as it is quite filling on its own. However, sliced fruit, fresh berries, toast, a chocolate banana muffin, or a turkey sausage patty could accompany your egg bake. It depends on how hungry you are!