Egg bake

Breakfast

Item Rating: 66/100

1 serving (150 grams) contains 250 calories, 15.0 grams of protein, 18.0 grams of fat, and 5.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		396.8
% Daily Value*
Total Fat		28.6 g	36%
	Saturated Fat	9.5 g	47%
	Polyunsaturated Fat	0 g
Cholesterol		317.5 mg	105%
Sodium		634.9 mg	27%
Total Carbohydrates		7.9 g	2%
	Dietary Fiber	1.6 g	5%
	Sugars	3.2 g
protein		23.8 g	47%
Vitamin D		127.0 mcg	635%
Calcium		158.7 mg	12%
Iron		2.4 mg	13%
Potassium		317.5 mg	6%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🥓 Keto friendly

🍯 Low sugar

🥩 High protein

🍞 Low carbs

Source of Calories

Fat: 257 cal (67.0%)

Protein: 95 cal (24.8%)

Carbs: 31 cal (8.2%)

About Egg bake

An egg bake is a versatile, baked dish that typically incorporates eggs as the main ingredient, combined with vegetables, cheese, meat, and various seasonings. Originating in European cuisines, it has become popular worldwide, particularly for breakfast or brunch. With its protein-rich eggs at the core, an egg bake is a nutrient-dense option, offering healthy fats, vitamins like B12, A, and D, as well as minerals including selenium and phosphorus. Depending on added ingredients, it can also be a good source of fiber (from vegetables) and calcium (from cheese). This dish is highly customizable, making it suitable for a range of tastes and diets with minor modifications.

Health Benefits

• Excellent source of high-quality protein, which supports muscle repair and maintenance.
• Rich in vitamin B12, crucial for red blood cell formation and neurological health.
• Provides selenium, an antioxidant that helps protect cells from oxidative stress.
• Contains choline from eggs, important for brain development and liver function.
• Offers vitamin D, which aids bone health and immune function.

Dietary Considerations

Allergens: Contains eggs, milk (if cheese is included), wheat (if breadcrumbs are added)

Suitable for: Low-carb diet, high-protein diet, gluten-free diet (if made without wheat)

Not suitable for: Vegan diet, egg allergy

Selection and Storage

Store covered in the refrigerator for up to 3 days. Reheat individual portions in the microwave or oven for best results.

Common Questions About Egg bake Nutrition

Is egg bake high in protein?

Egg bake is a high-protein dish, primarily due to the eggs and any added protein-rich ingredients like cheese or meat. One serving (approximately 1 cup) can contain 12-20 grams of protein depending on the recipe components, making it a great option for those looking to increase their protein intake.

Can I eat egg bake on a keto or low-carb diet?

Yes, egg bake is typically keto and low-carb friendly when made with eggs, cheese, and non-starchy vegetables. Avoid adding ingredients like bread, potatoes, or sugary sauces to keep the net carbs low—most keto-friendly recipes have 2-5 grams of net carbs per serving.

What are the health benefits of egg bake?

Egg bake provides a good source of high-quality protein, healthy fats, and micronutrients like vitamin B12, choline, and selenium from the eggs. Depending on added ingredients, it can also contain fiber and antioxidants from vegetables. However, adding excessive cheese or processed meats can increase sodium and saturated fat levels, so moderation is key.

How much egg bake should I eat per meal?

A typical serving of egg bake is about 1 cup or 1/6th to 1/8th of a 9x13 inch casserole dish. This portion provides around 200-300 calories depending on the ingredients, making it suitable as a moderate main course or a smaller serving as part of a balanced meal.

How does egg bake compare to scrambled eggs?

While scrambled eggs are plain and usually prepared with minimal additional ingredients, egg bake allows for more customization by including vegetables, cheese, and proteins like ham or sausage. Egg bake is more nutrient-dense if recipes are balanced, but it can be higher in calories and fats due to the extras. Scrambled eggs are quicker and simpler to prepare, but egg bake works well for meal prep.

Data Sources & Scientific References