Recipes

Breakfast Egg Bake

For the past 4 years, I’ve been pretty on-the-go. I commuted to grad school and to my various internship experiences, and now commute to get to work. Because of this, I needed quick and easy breakfast options that I could grab and go.

Eggs are one of my FAVORITE foods, let me tell you, and one of my favorite protein options for breakfast. Protein is especially important for me in the morning because otherwise, I don’t feel full or satisfied and I end up being hungry an hour after breakfast. I wanted to keep eating eggs daily, but I didn’t want to cook them every day, so I started making a weekly egg bake. 

It’s more of a framework for a recipe than a true recipe for so many reasons. You could make this recipe entirely with egg whites, half egg whites and half eggs, or entirely with eggs, depending on what you like. You can use whatever breakfast meat you prefer, I like to use chicken sausage, and I also like to switch up the flavor of the sausage because that changes the flavor of the egg bake. You could also skip the meat altogether! Also, I use different spices each week depending on the flavor of the sausage I have. You could also use whatever vegetables you like or have on hand, my go-to vegetables tend to be onions, peppers, and mushrooms along with some greens which are either spinach or kale. See what I’m talking about? This “recipe” is very adaptable! 

Breakfast Egg Bake

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By Samantha Serves: 6
Prep Time: 20 Cooking Time: 40

This is a super simple "recipe" with lots of options! Packs a protein punch first thing in the morning to help you stay full and satisfied for a longer period of time and promotes balanced blood sugar!

Ingredients

  • 3 3/4 cups of eggs (could use 32 oz egg whites, could do 5-6 eggs and 16 oz egg whites, could make this recipe entirely with whole eggs which would also be fine, depends on what you'd like)
  • 1/2 cup milk of choice (I use unsweetened vanilla almond milk)
  • 4 Chicken sausage links (or whatever is your meat of choice, I usually use either Al Fresco Chicken Sausage or Bilinski chicken sausage)
  • 1 onion
  • 1 bell pepper
  • 1 1/2 cups sliced mushrooms
  • 2-3 cups Spinach or kale
  • 1 tsp parsley
  • 1 tsp garlic
  • Black pepper

Instructions

1

Chop up your onion and pepper into similar size pieces for even cooking

2

Preheat oven to 400 degrees

3

Add chopped onion and pepper to frying pan and cook on medium heat for 2-3 minutes, add in mushrooms and cook for another 2-3 minutes, and then add in spinach or kale and turn down the heat, cooking until greens are wilted then turn off heat

4

Oil a 9x13 casserole dish

5

Slice sausage into rounds and place in bottom of oiled casserole dish

6

Evenly distribute cooked vegetables on top of sausage

7

Whisk eggs, milk, and spices together in a mixing bowl and pour over vegetables and sausage

8

Place in oven and bake for 30-40 minutes or until the edges look brown, the top looks golden, and the eggs look set and not runny. Be sure to check the bottom of the pan if possible, if the bottom looks wet, allow to cook for another 5 minutes or so

9

Once ready, remove from oven and let cool slightly on the counter

10

Slice into 6 even squares, and then either serve or wrap it up and save it for the rest of the week!

Give it a try and let me know what kinds of variations you come up with!

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