CARE Recipe: Cheesy Egg Bake with Buttered Toast and Fruit

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CARE Recipe: Cheesy Egg Bake with Buttered Toast and Fruit

This warm start to your day provides protein, both soluble and insoluble fibers (from the beans), and calcium (from the cheese and milk). This recipe helps reinforce that foods we love (like cheese) can be used purposefully in a therapeutic lifestyle – when portioned and balanced. Nutrition data provided includes toast and fruit.

  • Total Time: 50 minutes
  • Yield: 8

Ingredients

  • 8 large eggs
  • 1 cup of low fat milk
  • pinch ground black pepper (to taste)
  • 3 cup white beans, (2, 15.5 oz cans, any bean can be used) drained
  • 2 cups shredded low fat cheddar cheese (any low fat/reduced fat cheese can be used)

Enjoyed on the Side at the Time of Serving

  • 8 pieces sprouted grain bread, toasted (1 piece toast per serving)
  • 2 1/2 tablespoons butter (1 teaspoon enjoyed per piece of toast)
  • 8 small pears, (2″ dia) (1 per serving, any serving of fruit could be used)

Instructions

  1. Preheat oven to 400 degrees. Lightly grease 9×13 inch baking pan (I like to use an avocado or coconut spray oil).
  2. In a large mixing bowl, whisk together eggs, milk and pepper. Stir in beans and cheese. Immediately transfer to baking dish.
  3. Cover and bake for 30 minutes.
  4. Remove cover and continue to bake for 10 minutes, until golden brown (watch to prevent over browning).
  5. Enjoy with toast and fruit on the side.

Notes

  • Can be stored for up to 4 days in refrigerator (be sure fridge is set cold enough for proper food storage; between 34-38 degrees). Unused portions can also be frozen.
  • Use ‘salt-free’ canned beans to further reduce sodium if desired.
  • This is another go-to breakfast recipe of mine – my take on a classic, yet very easy and fast to make egg bake. I have come to depend on its versatility. Many weeks when I’m rushed on weekends, I’ll quickly get this bake in the oven on Sunday and then simply warmup on rushed mornings.
  • On other weeks, when time permits, I’ll modify this basic recipe to add pre-cooked leafy & tender veggies. It’s such an easy recipe to substitute depending on what is in your cupboards. Even just switching the type of bean and cheese used will always keep it interesting.
  • For those that like eggs for dinner as I do, this is a welcome dish to have in the fridge after a long day or even on weekends with more unpredictable schedules.
  • Author: Teri Rose, MS, LN, OblSB
  • Prep Time: 10 minutes
  • Cook Time: 40 minutes
  • Category: Breakfast
  • Method: oven
  • Diet: Vegetarian

Nutrition

  • Calories: 421
  • Sugar: 17g
  • Sodium: 575mg
  • Fat: 11g
  • Saturated Fat: 5g
  • Unsaturated Fat: 1g
  • Trans Fat: 0g
  • Carbohydrates: 55g
  • Fiber: 10g
  • Protein: 27g
  • Cholesterol: 203mg

Keywords: simple egg bake, balanced egg bake

Comments

  1. Carol Prudencio

    Thanks!, I’m always looking for new prep ahead meals! I have some frozen shredded zucchini. Could I add it if I thaw and squeeze out the liquid from zucchini first?

    1. Teri Rose, MS, LN Post author

      Hi Carol! Yes, you could absolutely do that. These egg bakes are SO versatile, I’m not sure I’ve really ever made the same version twice. You also prompted me to post another favorite recipe: Cornbread Topped Veggie Egg Bake
      https://www.perfectlyproduce.com/care-recipe-cornbread-topped-veggie-egg-bake/

      This one, in honesty, I don’t make as often because there is a little more prep involved. But it sure is a treat when I do take the time to make the cornbread topping. But what I would love to point out that reminded me about your question, is that when you are able (have the time) there is value in keeping the liquid that draws out from leafy and tender veggies. The linked post will explain more!

  2. Robin Mortensen

    My husband and I really like this recipe. I honestly didn’t think that it would be as good as it was with only beans and cheese. Oh man does it taste like it has at least a half a pound of butter in it. This is a great go to in the winter recipe for us. This is definitely a must try!!!

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