I love eggs! Just gonna say that again: I love eggs. I usually scramble them up for a quick breakfast, but what's even better is having a reliable make-ahead recipe that can be reheated and enjoyed at any time for convenience. That’s why I like to make a big batch of baked eggs with cheese and vegetables.
Eggs are a magical food. They are an incredibly efficient source of numerous nutrients, work well with a variety of cheeses and vegetables, are budget-friendly, and can be enjoyed any time of the day – whether it’s breakfast, lunch or dinner!
Why Eggs?
Eggs are a rich source of protein, iron, and vitamin D, all nutrients that women often lack.
Protein – essential for maintaining muscle mass and bone strength; both of which decline post-menopause due to the decrease of estrogen.
Vitamin D – supports bone formation and absorption of calcium; essential to avoid osteoporosis and maintain bone mineral density. Vitamin D is also needed for a strong immune system and healthy skin and hair growth.
Iron – a crucial nutrient for physical performance, immunity, cognitive function, and energy production.
What about cholesterol and heart health? There are countless studies with conflicting results. Research is still being conducted to determine the effect of egg consumption on cholesterol levels, but many of the current findings show that moderate consumption (one egg per day) has little to no negative outcomes.*
When to Enjoy This Recipe
You can enjoy this recipe anytime. Having a complete meal ready to heat and eat is especially convenient for ensuring good nutrition for those times when life gets extra busy. This is a perfect recipe to make in a baking dish and keep covered in the fridge for up to 3 days. You can reheat single servings in the microwave or the entire dish in your oven when you’re ready to eat. Serve baked eggs with a fruit salad at breakfast, and with a cup of soup or side salad at lunch and dinner. And, it's a crowd-pleaser at Sunday brunch.
Variations
This recipe is very forgiving. Swap the spinach and cheddar with your favorite veggies and cheeses. You can use your imagination or try some of these variations:
2 cups steamed chopped broccoli and shredded sharp cheddar cheese
Sauté 2 cups of sliced mushrooms and 1 sliced onion in a tablespoon of olive oil until softened, paired with shredded gruyere cheese
3 cups chopped kale and ½ cup feta cheese
High-Protein Baked Eggs
Ingredients:
3 cups baby spinach, chopped
½ tsp garlic powder
1 tsp dried oregano
½ cup sun-dried tomatoes cut into strips
9 large eggs (or 6 duck eggs)
½ tsp salt
¼ tsp ground pepper
1 cup cottage cheese
½ cup shredded cheddar cheese
Directions:
Preheat oven to 400F. Grease a 9” pie dish and set aside.
Whisk together the eggs. Then add the cheeses and seasonings, and mix until combined well with the eggs.
Next fold the vegetables into the egg and cheese mixture. Pour into the greased pie dish. Bake for 20-25 minutes until the eggs are set. Cool for at least 20 minutes before serving.
*References
Smith A, Gary J. (2016). Considering the benefits of egg consumption for older people at risk of sarcopenia. British journal of community nursing. http://doi.org/10.12968/bjcn.2016.21.6.305
Virtanen, J. K., & Larsson, S. C. (2024). Eggs - a scoping review for Nordic Nutrition Recommendations 2023. Food & nutrition research, 68, 10.29219/fnr.v68.10507. https://doi.org/10.29219/fnr.v68.10507
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