Veggie, Cheese & Egg Bake

Veggie, Cheese & Egg Bake

Give this delicious high protein, high fibre egg bake a try tonight! It's packed with healthy vegetables to help keep you full longer. And if you make it, post a picture of it on your Instagram and tag me @DrSaraSolomon so I can see it! ♥️


Ingredients:

  • 1 package of kale slaw (or broc slaw)
  • 4 cherry tomatoes, sliced
  • ~1/2 cup of sliced bell peppers
  • 2.5 cups sliced cremini or white mushrooms
  • 1.5 TBSP milk of choice
  • 6 eggs
  • ~1 cup Light Mozzarella Cheddar Cheese Shreds
  • seasoning of choice (pepper, etc)

Recipe (Makes 8 servings)

  • Preheat your oven to 350 degrees F
  • Spray a glass baking pan with non-stick cooking spray thoroughly
  • Sautee your mushrooms in a skillet. If you don't they are really watery and ruin your egg bake.
  • Steam your Kale or broc slaw in the microwave (just follow the instructions on the package)
  • Evenly sprinkle the kale slaw over the bottom of the dish.
  • Every sprinkle the mushrooms, peppers, cherry tomatoes. (Note you can use your favourite veggies, or whatever is in your fridge!)
  • Season with pepper and your favourite seasoning.
  • Lightly whisk 6 eggs and the milk in a dish. Then evenly pour the eggs over the top.
  • Evenly sprinkle the shredded cheese on top
  • Bake at 350 for 30 minutes or until the eggs are set and the top is lightly golden browned.
  • Serve immediately (when warm and fresh). You can keep the leftovers in an airtight container in the fridge for 5 days.

Nutritional Information:

I eat 2 pieces (1/4 of recipe), and refrigerate the left overs.

  • For 1/8 of recipe: calories 113, fat: 6g, saturated fat 2.9g, cholesterol 131.4mg, sodium 132.7mg, carbohydrates: 6g, fibre: 1.6g, sugars 2.8g, protein 9.7g
  • For 1/4 of recipe: calories 226, fat: 12g, saturated fat 5.9g, cholesterol 262.9mg, sodium 265.5mg, carbohydrates: 12g, fibre: 3.2g, sugars 5.5g, protein 19.4g
  • For the entire recipe: calories 905, fat: 48g, saturated fat 23.4g, cholesterol 1051.5mg, sodium 1061.8mg, carbohydrates: 48.1g, fibre: 12.9g, sugars 22.1g, protein 77.6g

Is Your Diet Practical?:

I've been an intermittent faster and a flexible dieter since 2012 (I was born in January 1978, so I've tried nearly every diet under the sun). I put together an entire system (an e-Book) that shows you how to make your diet work with your schedule, goals and eating personality. It's a maintainable approach to eating that makes you feel like a winner instead of a tormented failure. It works in real life. My passion is teaching you how to love the daily process because consistency is the secret to long-term success!

xoxo Sara

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Dr. Sara Solomon is the creator of the Fat Loss Fast System about Intermittent Fasting and Flexible Dieting. She has degrees from McGill University in dentistry (DMD) and physical therapy (B.Sc. PT). She is also a certified StrongFit Coach, CrossFit Level 1 Trainer, ACE personal trainer, NASM fitness nutrition specialist, Mad Dogg Spinning Instructor, Level 2 Buddy Lee Jump Rope Trainer and Ambassador, a Team Bodybuilding.com and BSN athlete, and a retired WBFF PRO Fitness Model. Her passion is teaching others how to fuel and move well.

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