Simple Vegetable Egg Bake

Simple Vegetable Egg Bake
Fat 61%Protein 31%
Percent Calories

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

Directions

  1. Preheat oven to 375˚ F and place four 8 ounce ramekins (or two 16 ounce ramekins) on a baking tray with a lip.
  2. In a bowl, whisk together eggs, whole milk, salt, and pepper until well mixed. Set aside.
  3. 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.
  4. 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.
  5. 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)

NutrientValue%DV
Calories462
Fats31g 40%
Saturated fats13g 65%
Trans fats0.4g
Cholesterol779mg 260%
Sodium1084mg 47%
Carbs10g 4%
Net carbs8g
Fiber1g 5%
Sugar6g
Protein35g
Calcium395mg 40%
Iron4mg 49%
Potassium613mg 13%
Vitamin D5μg 33%
Vitamins and Minerals
Alpha carotene3μg
Beta carotene146μg
Caffeine0mg
Choline610mg 111%
Copper0.2mg 21%
Fluoride13μg
Folate (B9)131μg 33%
Lycopene0.1μg
Magnesium54mg 13%
Manganese0.3mg 13%
Niacin1mg 4%
Pantothenic acid4mg 74%
Phosphorus619mg 88%
Retinol420μg
Riboflavin (B2)1mg 95%
Selenium72μg 131%
Theobromine0mg
Thiamine0.2mg 13%
Vitamin A IU1666IU
Vitamin A433μg 48%
Vitamin B122μg 95%
Vitamin B61mg 44%
Vitamin C23mg 25%
Vitamin D IU202IU
Vitamin D20μg
Vitamin D35μg
Vitamin E3mg 17%
Vitamin K17μg 14%
Zinc4mg 37%
Sugars
Sugar6g
Sucrose0.2g
Glucose2g
Fructose1g
Lactose3g
Maltose0g
Galactose0g
Starch0g
Fats
Saturated fats13g 65%
Monounsaturated fats10g
Polyunsaturated fats4g
Trans fats0.4g
Fatty Acids
Total omega 30.3g
Total omega 63g
Alpha Linolenic Acid (ALA)0.2g
Docosahexaenoic Acid (DHA)0.1g
Eicosapentaenoic Acid (EPA)0g
Docosapentaenoic Acid (DPA)0g
Amino Acids
Alanine2g
Arginine2g
Aspartic acid3g
Cystine1g
Glutamic acid5g
Glycine1g
Histidine1g
Hydroxyproline0g
Isoleucine2g
Leucine3g
Lysine2g
Methionine1g
Phenylalanine2g
Proline2g
Serine2g
Threonine2g
Tryptophan1g
Tyrosine1g
Valine2g

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