Eggs sometimes have a bad reputation. But, I’m here to tell you they are protein packed, nutrition nuggets. One egg contains 70 calories, 5 grams of fat, 6 grams of protein, 10% DV vitamin D. Plus, the egg yolk has biotin which is importance in cell metabolism. There is new research that supports that dietary cholesterol does not have a direct effect on blood cholesterol levels. If you have high blood cholesterol 2 eggs per day is acceptable. You may be tempted to use only egg whites to cut the calories, but you’re also cutting out most of the protein, vitamin D, and biotin! Add at least one yolk to your serving to receive all the eggcellent (I had to) benefits.
Easy Egg Bake
- 1 red bell pepper, chopped
- 1 head broccoli, chopped
- 1 cup baby portobello mushrooms, cleaned and chopped
- 1 cup reduced fat feta cheese
- 4 whole eggs
- 2 egg whites
- Splash almond milk
- Salt and pepper
Preheat oven to 350 degrees F. Spray a large baking dish with cooking spray. Line the bottom with peppers, broccoli, and mushrooms. Top with one cup feta cheese. Whisk together eggs and egg whites in a small bowl with a splash of almond milk. Add salt and pepper to eggs. Pour egg mixture over vegetables and feta cheese. Bake for 25 minutes until a toothpick comes out clean from the center of the dish. Serve immediately or let cool and refrigerate/freeze for a quick breakfast.
Number of servings: 6 | Serving size: 1/6 dish
Calories: 140, total fat: 7 g, total carbohydrates: 10 g, dietary fiber: 3 g, sugars: 3 g, protein: 13 g
What’s your favorite on-the-go breakfast? Tell me below!