Simple Vegetable Egg Bake
1 serving of simple vegetable egg bake contains 462 Calories. The macronutrient breakdown is 8% carbs, 61% fat, and 31% protein. This is a good source of protein (63% of your Daily Value), potassium (13% of your Daily Value), and calcium (40% of your Daily Value).
- Makes
- 2 servings
- Prep Time
- 5 minutes
- Cook Time
- 25 minutes
Ingredients
- Cheddar cheese
2 oz or 57g
Directions
- Preheat oven to 375˚ F and place four 8 ounce ramekins (or two 16 ounce ramekins) on a baking tray with a lip.
- In a bowl, whisk together eggs, whole milk, salt, and pepper until well mixed. Set aside.
- Prepare your vegetables. For vegetables that can be eaten raw or don't take too long to cook: dice into small pieces (1/2 inch at most as smaller is better) and distribute 1/2 cup of vegetables into each ramekin. If you would like to use vegetables that take a bit of time to cook (such as sweet potatoes or butternut squash), roast or steam ahead of time.
- Sprinkle the cheese over the vegetables, adding any herbs or grains as you would like (you might need to reduce the quantity of vegetables slightly for space). Pour the egg mixture over, covering most of the ingredients but leaving about 1/2 inch of space from the top edge of the ramekin as the eggs will puff up as they bake.
- Bake for 18 to 22 minutes for the 8 ounce ramekins or 22 to 25 for the 16 ounce ramekins. Eggs should be puffed, not look wet on top, and not jiggle when the tray is shaken. Cheese should also be slightly brown. Remove from oven and serve immediately as the egg mixture will begin to deflate as it cools.
Nutrition Facts
For 1 serving of simple vegetable egg bake (385g)
Nutrient | Value | %DV |
---|---|---|
Calories | 462 | |
Fats | 31g | 40% |
Saturated fats | 13g | 65% |
Trans fats | 0.4g | |
Cholesterol | 779mg | 260% |
Sodium | 1084mg | 47% |
Carbs | 10g | 4% |
Net carbs | 8g | |
Fiber | 1g | 5% |
Sugar | 6g | |
Protein | 35g | |
Calcium | 395mg | 40% |
Iron | 4mg | 49% |
Potassium | 613mg | 13% |
Vitamin D | 5μg | 33% |
Vitamins and Minerals | ||
Alpha carotene | 3μg | |
Beta carotene | 146μg | |
Caffeine | 0mg | |
Choline | 610mg | 111% |
Copper | 0.2mg | 21% |
Fluoride | 13μg | |
Folate (B9) | 131μg | 33% |
Lycopene | 0.1μg | |
Magnesium | 54mg | 13% |
Manganese | 0.3mg | 13% |
Niacin | 1mg | 4% |
Pantothenic acid | 4mg | 74% |
Phosphorus | 619mg | 88% |
Retinol | 420μg | |
Riboflavin (B2) | 1mg | 95% |
Selenium | 72μg | 131% |
Theobromine | 0mg | |
Thiamine | 0.2mg | 13% |
Vitamin A IU | 1666IU | |
Vitamin A | 433μg | 48% |
Vitamin B12 | 2μg | 95% |
Vitamin B6 | 1mg | 44% |
Vitamin C | 23mg | 25% |
Vitamin D IU | 202IU | |
Vitamin D2 | 0μg | |
Vitamin D3 | 5μg | |
Vitamin E | 3mg | 17% |
Vitamin K | 17μg | 14% |
Zinc | 4mg | 37% |
Sugars | ||
Sugar | 6g | |
Sucrose | 0.2g | |
Glucose | 2g | |
Fructose | 1g | |
Lactose | 3g | |
Maltose | 0g | |
Galactose | 0g | |
Starch | 0g | |
Fats | ||
Saturated fats | 13g | 65% |
Monounsaturated fats | 10g | |
Polyunsaturated fats | 4g | |
Trans fats | 0.4g | |
Fatty Acids | ||
Total omega 3 | 0.3g | |
Total omega 6 | 3g | |
Alpha Linolenic Acid (ALA) | 0.2g | |
Docosahexaenoic Acid (DHA) | 0.1g | |
Eicosapentaenoic Acid (EPA) | 0g | |
Docosapentaenoic Acid (DPA) | 0g | |
Amino Acids | ||
Alanine | 2g | |
Arginine | 2g | |
Aspartic acid | 3g | |
Cystine | 1g | |
Glutamic acid | 5g | |
Glycine | 1g | |
Histidine | 1g | |
Hydroxyproline | 0g | |
Isoleucine | 2g | |
Leucine | 3g | |
Lysine | 2g | |
Methionine | 1g | |
Phenylalanine | 2g | |
Proline | 2g | |
Serine | 2g | |
Threonine | 2g | |
Tryptophan | 1g | |
Tyrosine | 1g | |
Valine | 2g |