Low Sodium Savory Breakfast Egg Bake
Start your day off right with this delicious and nutritious Low Sodium Savory Breakfast Egg Bake! Packed with fresh vegetables like spinach, red bell pepper, mushrooms, and onion, this recipe offers vibrant flavors and wholesome ingredients without compromising on heart-healthy nutrition. A blend of eggs, milk, and low sodium cheese creates a creamy, satisfying texture that pairs perfectly with the aromatic hints of garlic, black pepper, and dried thyme. Quick to prep and baked to perfection in just 30 minutes, this egg bake makes a great choice for busy mornings or weekend brunches. Serve warm and enjoy a guilt-free, protein-rich meal that’s perfect for sharing with loved ones while maintaining low sodium content.
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Recipe Information
Ingredients
- 8 large eggs
- 0.5 cup milk
- 2 cups fresh spinach
- 1 medium red bell pepper
- 0.5 cup yellow onion
- 1 cup mushrooms
- 1 tablespoon olive oil
- 2 cloves garlic
- 0.25 teaspoon black pepper
- 0.5 teaspoon dried thyme
- 0.75 cup low sodium cheese
Instructions
Preheat the oven to 350°F (175°C).
Chop the fresh spinach, red bell pepper, and mushrooms into small pieces.
Finely chop the yellow onion and garlic.
In a large skillet, heat 1 tablespoon of olive oil over medium heat.
Add the chopped onion and bell pepper to the skillet and sauté for about 5 minutes, or until softened.
Add the mushrooms and garlic and sauté for another 3 minutes.
Stir in the chopped spinach and cook until wilted, about 2 minutes.
Season the vegetable mixture with black pepper and dried thyme. Remove from heat.
In a mixing bowl, whisk together the eggs and milk until well combined.
Lightly oil a 9x9 inch baking dish.
Spread the sautéed vegetables evenly in the bottom of the baking dish.
Pour the egg and milk mixture over the vegetables.
Sprinkle the low sodium cheese evenly over the top.
Bake in the preheated oven for 30 minutes or until the egg bake is set and the top is golden brown.
Remove from oven and let it cool for a few minutes before slicing into pieces.
Serve warm and enjoy your low sodium savory breakfast egg bake.
Nutrition Facts
Calories |
1497 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 100.1 g | 128% | |
| Saturated Fat | 42.9 g | 214% | |
| Polyunsaturated Fat | 4.1 g | ||
| Cholesterol | 1627 mg | 542% | |
| Sodium | 1228 mg | 53% | |
| Total Carbohydrate | 45.1 g | 16% | |
| Dietary Fiber | 8.2 g | 29% | |
| Total Sugars | 20.2 g | ||
| Protein | 109.1 g | 218% | |
| Vitamin D | 10.5 mcg | 53% | |
| Calcium | 1772 mg | 136% | |
| Iron | 11.9 mg | 66% | |
| Potassium | 2037 mg | 43% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
