veggie egg casserole

Need a gluten free, dairy free, paleolithic, and lacto ovo vegetarian breakfast? veggie egg casserole could be a great recipe to try. One portion of this dish contains around 11g of protein, 9g of fat, and a total of 141 calories. This recipe serves 9 and costs $1.01 per serving. It can be enjoyed any time, but it is especially good for Autumn. This recipe from Budget Bytes requires roma tomatoes, cheese 1.49, , and onion. 263 people have tried and liked this recipe. From preparation to the plate, this recipe takes around 1 hour. Overall, this recipe earns a spectacular spoonacular score of 81%. Similar recipes include Veggie, Potato, and Gruyere Egg Casserole, Veggie Egg Scramble, and Egg & veggie pittas.

Servings: 9

Preparation duration: 20 minutes

Cooking duration: 40 minutes

 

Ingredients:

15 large eggs (5 whole, 10 whites) $2.60

2 cloves garlic $0.10

1 Tbsp olive oil $0.10

1 medium onion $0.35

4 medium roma tomatoes $1.08

to taste salt and pepper $0.05

16 oz. frozen chopped spinach $1.34

(or seasoning salt) $0.05

1½ cups shredded cheese $1.49

to taste tony cachere's

Equipment:

frying pan

microwave

bowl

glass casserole dish

whisk

oven

casserole dish

Cooking instruction summary:

Heat a Tbsp of olive oil in a large skillet over medium heat. Chop the onion and garlic and add to the hot pan. Saute until they are soft and transparent (3-5 minutes).While the onions are cooking, place the frozen spinach in a glass bowl and defrost in the microwave (about ten minutes). While the spinach is defrosting and the onions are cooking, dice the tomatoes.Add the diced tomatoes to the skillet with the onion and garlic. Season the mixture heavily with salt, pepper and a seasoning salt like Tony Cachere’s. Or you can use any seasoning blend you would like. Italian herbs would also work nicely (basil and oregano). Cook about five minutes more or until the tomatoes just become soft then turn the heat off.When the spinach has thawed, squeeze as much water out as you can. Add the squeezed spinach to the tomato mixture and stir it up well. Give it a taste to see if it needs more seasoning.Preheat the oven to 375 degrees. Crack the eggs into a bowl and whisk them (they don’t need to be uniform in color and texture, just stirred up well). Spray the inside of a large 8×11 inch glass casserole dish with non-stick spray.Place the tomato, spinach and onion mixture in the bottom of the casserole dish. Top it with 1 cup of shredded cheese. Pour the whisked eggs over top and then sprinkle with the remaining ½ cup of cheese. Place in the oven and bake for about 40 minutes or until it is puffed up and golden brown on top. Cut into 9 pieces.

 

Step by step:


1. Heat a Tbsp of olive oil in a large skillet over medium heat. Chop the onion and garlic and add to the hot pan.

2. Saute until they are soft and transparent (3-5 minutes).While the onions are cooking, place the frozen spinach in a glass bowl and defrost in the microwave (about ten minutes). While the spinach is defrosting and the onions are cooking, dice the tomatoes.

3. Add the diced tomatoes to the skillet with the onion and garlic. Season the mixture heavily with salt, pepper and a seasoning salt like Tony Cachere’s. Or you can use any seasoning blend you would like. Italian herbs would also work nicely (basil and oregano). Cook about five minutes more or until the tomatoes just become soft then turn the heat off.When the spinach has thawed, squeeze as much water out as you can.

4. Add the squeezed spinach to the tomato mixture and stir it up well. Give it a taste to see if it needs more seasoning.Preheat the oven to 375 degrees. Crack the eggs into a bowl and whisk them (they don’t need to be uniform in color and texture, just stirred up well). Spray the inside of a large 8×11 inch glass casserole dish with non-stick spray.

5. Place the tomato, spinach and onion mixture in the bottom of the casserole dish. Top it with 1 cup of shredded cheese.

6. Pour the whisked eggs over top and then sprinkle with the remaining ½ cup of cheese.

7. Place in the oven and bake for about 40 minutes or until it is puffed up and golden brown on top.

8. Cut into 9 pieces.


Nutrition Information:

Quickview
231k Calories
17g Protein
15g Total Fat
5g Carbs
19% Health Score
Limit These
Calories
231k
12%

Fat
15g
25%

  Saturated Fat
6g
43%

Carbohydrates
5g
2%

  Sugar
1g
2%

Cholesterol
329mg
110%

Sodium
277mg
12%

Get Enough Of These
Protein
17g
34%

Vitamin K
247µg
236%

Vitamin A
5594IU
112%

Selenium
28µg
41%

Folate
146µg
37%

Vitamin B2
0.56mg
33%

Phosphorus
297mg
30%

Manganese
0.54mg
27%

Calcium
239mg
24%

Vitamin C
19mg
23%

Iron
3mg
17%

Vitamin E
2mg
16%

Vitamin B12
0.9µg
15%

Vitamin B6
0.3mg
15%

Magnesium
59mg
15%

Vitamin B5
1mg
14%

Potassium
500mg
14%

Zinc
2mg
13%

Vitamin D
1µg
12%

Copper
0.15mg
8%

Fiber
1g
7%

Vitamin B1
0.09mg
6%

Vitamin B3
0.63mg
3%

covered percent of daily need
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