Okay, I’ve been without my beloved egg sandwiches for TWO WEEKS now and I’m seriously craving some eggy goodness. So it’s time for a compromise. I made a veggie packed egg casserole with only half the yolks, the expensive “less saturated fat + omega 3″ eggs and low fat cheese.
I physically had a very hard time throwing the yolks away because a) they’re my favorite part and b) I HATE throwing food away. Sure, I could have saved them to use in something else but then that would have negated not using them to begin with. But, I guess it’s worth me dying of heart disease.
ANYWAY, the casserole turned out de-li-cious and it will definitely satisfy my egg craving while supplying lots of nutrients and fiber. If you don’t want to make the low saturated fat version, just use 10 eggs instead of my 15 (5 whole, 10 just whites). Plus, this is a great “sweep your kitchen” recipe. You can put in any veggies you want so be sure to chop up and throw in any vegetables that look like they might be on their way out.
Veggie Egg Casserole
- 1 Tbsp olive oil $0.10
- 1 medium onion $0.35
- 2 cloves garlic $0.10
- 4 medium roma tomatoes $1.08
- 16 oz. frozen chopped spinach $1.34
- to taste tony cachere’s
- (or seasoning salt) $0.05
- to taste salt and pepper $0.05
- 15 large eggs (5 whole, 10 whites) $2.60
- 1½ cups shredded cheese $1.49
- as needed spray oil $0.05
- 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.
I served mine with a little light sour cream (just because I had some left over in the fridge) and a bit of hot sauce. Serve this along side of some Honey Wheat Toast and maybe a piece of fruit and you’ve got a five star breakfast!!
Alternatively, you can bake these in individual muffin tins although it seems like dividing everything up might be a little tedious.
Step By Step Photos
Saute the onions and garlic in a skillet with olive oil. What would my life be without onions and garlic? Very bland.
Once the onions and garlic have softened, add the diced tomatoes. Season it up good with salt, pepper and whatever else you’d like. I used Tony’s because it’s spicy and delicious. Season it heavily because this is all of the seasoning for the whole dish and it will get diluted with the other ingredients.
Place the frozen spinach in a microwave safe dish and defrost it in the microwave. Or, think about it ahead of time and defrost on the counter.
Once the spinach has thawed, squeeze out as much liquid as possible. This is the before shot, I forgot to get an after. But, once it’s squeezed out it is about half this volume.
Add the spinach to the tomatoes and stir it up. Give it a taste to see if it needs any more salt or seasoning. Do it now because you can’t taste it after adding the raw eggs!!
Crack your eggs into a bowl and give them a good whisk. You don’t need to beat air in or anything, just stir them up and make sure the yolks are broken. I used 5 whole eggs and 10 egg whites.
Spray the inside of a large rectangular casserole dish with non-stick spray. Lay the spinach and tomato mixture in the bottom.
Sprinkle on one cup of cheese.
Pour the eggs on top.
Sprinkle on the last 1/2 cup of cheese.
Bake in a preheated 375 degree oven for about 40 minutes or until it is puffed up and golden brown on top. This picture is about 30 minutes in when it was puffed but not yet golden.
And this is the end product. Sooo yummy.
Now I have breakfast taken care of for the week!
(and I’ve got my egg fix – YAY!)