Egg casserole

Breakfast

Item Rating: 70/100

1 serving (200 grams) contains 250 calories, 15.0 grams of protein, 15.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		294.1
% Daily Value*
Total Fat		17.6 g	22%
	Saturated Fat	7.1 g	35%
	Polyunsaturated Fat	0 g
Cholesterol		235.3 mg	78%
Sodium		470.6 mg	20%
Total Carbohydrates		11.8 g	4%
	Dietary Fiber	1.2 g	4%
	Sugars	2.4 g
protein		17.6 g	35%
Vitamin D		94.1 mcg	470%
Calcium		117.6 mg	9%
Iron		1.8 mg	10%
Potassium		235.3 mg	5%

* 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

🍯 Low sugar

🧈 High saturated fat

🍞 Low carbs

Source of Calories

Fat: 158 cal (57.4%)

Protein: 70 cal (25.5%)

Carbs: 47 cal (17.1%)

About Egg casserole

Egg casserole is a popular baked dish with origins in Western cuisine, often prepared as a hearty breakfast or brunch meal. It typically includes eggs as the main ingredient, combined with vegetables, cheese, meats, and sometimes bread or potatoes for additional texture. Its nutritional profile is rich in protein from eggs and meat, and provides key vitamins such as Vitamin D, Vitamin B12, and minerals like selenium and phosphorus. The vegetables in egg casseroles contribute fiber and antioxidants, while cheese adds calcium. Depending on the recipe, the dish can also be high in calories and saturated fats. Egg casserole recipes are widely adaptable, making them a staple for both festive gatherings and everyday meals.

Health Benefits

• Rich in protein, eggs provide essential amino acids necessary for muscle repair and growth.
• Eggs offer Vitamin D, crucial for bone health and immune function.
• Vegetables included in egg casseroles supply dietary fiber, which aids digestion and promotes gut health.

Dietary Considerations

Allergens: Contains eggs, dairy, gluten (if bread or flour is included), meat (if included)

Suitable for: Low-carb diets, high-protein diets

Not suitable for: Vegan diets, egg allergy restrictions, dairy-free diets (if cheese is included)

Selection and Storage

Store egg casserole in an airtight container in the refrigerator for 3-4 days. Reheat thoroughly before consumption. It can also be frozen for up to 2 months in an airtight container.

Common Questions About Egg casserole Nutrition

Is egg casserole high in protein?

Yes, egg casserole is generally high in protein due to its egg base. Depending on the recipe, a serving contains approximately 12-15 grams of protein, making it a good option for those looking to boost their daily protein intake.

Can I eat egg casserole on a keto diet?

Egg casserole can be compatible with a keto diet if made with low-carb ingredients such as cheese, vegetables, and meats. Avoid adding starchy fillers like bread or potatoes, and ensure the recipe keeps total carbs under 20 grams per serving to align with keto guidelines.

What are the health benefits or concerns of eating egg casserole?

Egg casserole can provide essential nutrients such as protein, vitamin B12, and choline from eggs. However, some recipes may be high in saturated fat and sodium, especially if cheese and processed meats are used. Consider using lean proteins and reducing added salt to make it healthier.

What is a recommended portion size for egg casserole?

A standard portion size for egg casserole is about 1 cup or 150-200 grams, which typically provides around 200-300 calories depending on the recipe ingredients. Adjust portion size based on your dietary needs and activity levels.

How does egg casserole compare to a quiche?

Egg casserole is generally lighter and less dense than quiche because it typically skips the pastry crust. Quiche often includes a higher fat content from cream or whole milk, while egg casseroles can be made lower-fat with milk alternatives and more vegetables.

Data Sources & Scientific References