This Baked Vegetable Egg Casserole is a nutritious and hearty dish that combines fresh vegetables with eggs, making it an ideal breakfast, brunch, or light dinner option. With the flavors of sautéed carrots, zucchini, and cabbage blended with eggs and topped with mozzarella cheese, this casserole is both satisfying and delicious. The addition of green pepper rings adds a burst of color and a hint of crunch, while the rich, golden cheese topping makes this dish irresistible. Perfect for meal prep, this casserole can be enjoyed hot or cold and is sure to please everyone at the table.
Preparation Time
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
Ingredients
- 1 carrot
- 1 zucchini
- ½ cabbage
- Olive oil (for sautéing)
- Sea salt and black pepper (to taste)
- 4 eggs
- 20g green onion, chopped
- 1.5g salt
- 3g sugar
- Green pepper rings (for garnish)
- Grated mozzarella cheese (for topping)
Directions
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Prepare the Vegetables:
- Grate 1 carrot and 1 zucchini. Finely chop ½ of a cabbage.
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Sauté the Vegetables:
- Heat a small amount of olive oil in a large pan over medium heat.
- Add the grated carrot, zucchini, and chopped cabbage to the pan.
- Season with sea salt and black pepper to taste.
- Sauté the vegetables for 1 to 2 minutes until slightly tender.
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Prepare the Egg Mixture:
- In a large bowl, crack 2 eggs and add 20g of chopped green onion, 1.5g of salt, and 3g of sugar. Mix everything well until smooth.
- Pour the sautéed vegetables into the egg mixture and stir to combine.
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Assemble the Casserole:
- Preheat your oven to 190°C (375°F).
- Grease a baking pan with a little olive oil to prevent sticking.
- Pour the vegetable and egg mixture into the greased baking pan.
- Crack the remaining 2 eggs and mix them into the pan. Stir gently to combine everything evenly.
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Add Toppings:
- Arrange green pepper rings on top of the mixture for color and crunch.
- Sprinkle grated mozzarella cheese evenly over the top layer.
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Bake:
- Bake in the preheated oven for 15 minutes, or until the eggs are set, and the cheese is melted and golden brown.
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Serve:
- Remove the casserole from the oven and let it cool slightly before serving.
- Slice and enjoy your delicious Baked Vegetable Egg Casserole!
Serving Suggestions
- This casserole is perfect on its own or served with a side salad for a balanced meal.
- Pair it with a slice of whole-grain toast or some roasted potatoes for a more filling meal.
- For extra flavor, serve with a dollop of sour cream, Greek yogurt, or your favorite hot sauce.
Cooking Tips
- Moisture Control: Make sure to sauté the vegetables just long enough to soften them, but avoid overcooking to retain their texture and prevent the casserole from becoming too watery.
- Customize the Veggies: Feel free to add other vegetables like bell peppers, spinach, or mushrooms to make the casserole even more colorful and nutrient-packed.
- Cheese Variations: If you prefer a different cheese, you can use cheddar, feta, or goat cheese as a topping instead of mozzarella.
Nutritional Benefits
- High in Vegetables: This casserole is a great way to incorporate a variety of vegetables into your diet, providing fiber, vitamins, and minerals.
- Protein-Rich: Eggs are a fantastic source of protein, which is essential for muscle repair and maintaining a healthy immune system.
- Low-Calorie: This dish is light on calories while still being filling, making it suitable for those looking to maintain a healthy weight.
Dietary Information
- Vegetarian: Yes, this casserole is suitable for vegetarians.
- Gluten-Free Option: This recipe is naturally gluten-free, making it suitable for those with gluten sensitivities or celiac disease.
- Low-Carb Option: The casserole is low in carbohydrates, making it a good option for low-carb or ketogenic diets.
Storage Leftover casserole can be stored in an airtight container in the refrigerator for up to 3 days. To reheat, place it in the microwave or oven until warmed through.
Conclusion This Baked Vegetable Egg Casserole is a versatile and nutritious dish that is both easy to make and delicious. Packed with vegetables and protein-rich eggs, it’s perfect for any time of day and can be customized to suit your taste preferences. With a crispy, cheesy top and tender vegetables inside, it’s sure to be a hit with everyone at the table.
Frequently Asked Questions
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Can I use a different type of cheese? Yes, you can use any cheese of your choice, such as cheddar, feta, or goat cheese. Just ensure it melts well.
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Can I make this casserole ahead of time? Yes, you can prepare the casserole the night before, refrigerate it, and bake it the next day.
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How can I make the casserole spicier? Add some chili flakes, hot sauce, or diced jalapeños to the egg mixture for a spicy kick.
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Can I add more vegetables to the casserole? Yes, feel free to add additional vegetables like mushrooms, spinach, or bell peppers to make the casserole even more flavorful and nutritious.
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How do I know when the casserole is done? The casserole is done when the eggs are fully set and the cheese is golden brown and melted. You can check by inserting a knife into the center; it should come out clean.
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Can I freeze the casserole? Yes, you can freeze the casserole before or after baking. Wrap it tightly in plastic wrap and foil and store it in the freezer for up to 1 month. Thaw overnight in the fridge before reheating.
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Can I make this casserole vegan? Yes, you can substitute the eggs with a flaxseed or chia seed egg substitute and use a plant-based cheese to make it vegan-friendly.
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What can I serve this casserole with? This casserole pairs wonderfully with a side salad, grilled meats, or a slice of crusty bread.
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Can I use other seasonings instead of Italian herbs? Yes, you can experiment with other seasonings like thyme, oregano, or rosemary for a different flavor profile.
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Can I add a protein to this casserole? Yes, you can add cooked bacon, sausage, or chicken for extra protein. Just mix it into the egg mixture before baking.