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Easy 5-Ingredient Egg Bake

Yum

December 20, 2018 By Laura Ligos, MBA, RD, CSSD Leave a Comment

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This post is sponsored by Nellie’s Free Range Eggs

5-Ingredient Egg Bake

If there’s something you need to know about me, it’s that I love eggs. When asked what food I couldn’t live without, that might be my top food. Now, contrary to popular belief, I don’t eat eggs everyday, but I most certainly could. I just love the taste, I love how you can eat them hot, cold, sweet, or savory, you can mix them up or eat them sunny side up. The possibilities are endless. They tie almost any dish together and even bind things together. They are really the best things ever (in my humble RD opinion.)

Yes, I’m a dietitian, and yes I think eggs can fit into your diet, plain and simple. While I love eggs, I also recognize that some people can develop an intolerance too them and know they are not right for everyone.That being said, for those that have no intolerance to eggs, they should rejoice in knowing eggs can be a part of a healthy balanced diet.

Quality over Quantity

egg bake

As with any part of your life, I like to stress quality over quantity. As it relates to food, this is (in my opinion) incredibly important within reason and budget. I’d much prefer you to focus on quality of your food (i.e. where it comes from and what’s in it) than quantity (i.e. calories, macros, etc.)

While quantity does matter, quality matters first and foremost. You may be able to get abs in the short term, but you gain health in the long term by caring about what food you are eating and where it comes from. Eggs are no different.

When eggs get so much hate, I think it’s over generalized. I, agree, not all eggs are created equally. Have you ever had an egg from a free range chicken? Usually the yolk is bright orange & tasty. An egg from an unknown source found in the grocery store (you know the cartons that don’t specify their source?), pale yolk and flavorless.

The better the quality, the better it is for your health as it will be higher in vitamins, minerals, and taste. I highly recommend if you are unable to source eggs in your backyard or your friends backyard that you spend money on good eggs, because, after all, you’re a good egg 😉 

What’s in an Egg

So glad you asked. An egg contains macronutrients & micronutrients that complete a healthy diet. They contain protein & fat as well as vitamins, minerals, and more. Here’s a bit of a macro overview:

Calories: 70 
Protein: 6g
Fat: 5g
Carbohydrate: 0g

Sounds like a nice little snack, am I right?!

egg bake

As for a micro overview, an egg is a good source of: vitamin D, calcium, iron, b vitamins, zinc, iodine, selenium, choline, etc. all of which deserve their own post, so stay tuned. Just know that when you eat real food, your body LOVES the real nutrition & real vitamins/minerals. 

Nellie’s Free Range Eggs

 Nellie’s Eggs are free range and Certified Humane. If you check out their website, you’ll see they are proud of their chickens. They follow the highest standards of humane farm animal care.On top of being both a company that produces free range eggs and being Certified Humane, they were also the first certified B-corp egg company. Nellie’s is dedicated to using their business for good. Read more here. 

The best part? Nellie’s is available in many national grocers so you can grab a pack the next time you grocery shop. Just look for the purple label! Make sure to crack an egg open and admire the orange yolk, then you can enjoy the taste. 

5-Ingredient Egg Bake Casserole

egg bake

Okay, now for the recipe you have been waiting for. Okay, maybe you haven’t been but this is one of my favorite make-ahead recipes. Not to mention, you may have all the ingredients you need on hand to make this. 5-Ingredients is all you need and you’ll be on your way to having a healthy breakfast casserole made for you and/or your family.

Use this as a meal prep dish for the week or for a breakfast gathering. It holds up well in the fridge so you don’t have to feel scrambled when making this, as you can make it ahead. Even more short on time? Grab frozen hash browns, heat them up, and use them in place of the sweet potatoes for a similar taste.

egg bake

Don’t get bogged down on the ingredients, if you have eggs, milk, salt & pepper, the rest can be improvised. Have broccoli instead of peppers? Use broccoli! Cheddar cheese instead of goat? Great, use it! Make this recipe your own and enjoy! 

Note: when I talk about 5-Ingredients I leave out the oils & spices as it’s assumed that most people have those ingredients already at their disposal!

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Easy 5-Ingredient Egg Bake

  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Total Time: 40 minutes
  • Yield: 8 1x
  • Category: Breakfast
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Ingredients

  • 12 eggs (large)
  • 1/2 cup milk or half & half
  • 2 bell peppers (chopped)
  • 2 cups sweet potatoes (shredded )
  • 1 Tbsp olive oil
  • 1 salt & pepper (to taste)
  • 4 oz. goat cheese (optional)

Instructions

  1. Preheat oven to 400°F & grease a large 9″x13″ baking dish
  2. In a large skillet over medium heat, add oil & saute potatoes until browned
  3. Add peppers and saute with potatoes for 3 minutes
  4. Meanwhile, in a medium bowl, whisk eggs with milk & salt & pepper until frothy, set aside
  5. Remove potato & pepper mixture from heat and add to baking dish
  6. Pour egg mixture over potatoes & peppers, and stir to mix evenly.
  7. Optional: crumble goat cheese and add on top of egg mixture
  8. Bake in oven for 25-30 minutes or until center is cooked through

Did you make this recipe?

Tag @@thesassydietitian on Instagram

Feel free to spruce up this egg bake any way you wish! You can add mushrooms, onions, broccoli, spinach, maybe even some breakfast sausage. The beauty of the egg bake is that the eggs do most of the work by cooking up and binding everything nicely together. You may even want to pair it with my Apple Ricotta Stuffed French Toast Casserole for a breakfast of champions this year. 

What is your favorite mix-in for eggs?

xoxo,

Sassy

Ps. If you make this, make sure to tag @NelliesFreeRange & @thesassydietitian so we can enjoy it with you! 

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Pin Now, Get Egg-cited Later

5-ingredient egg bake

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This post is sponsored by Nellie’s Free Range Eggs  

I MAY BE COMPENSATED THROUGH AFFILIATE LINKS IN THIS POST AND ON THIS SITE. HOWEVER, ALL OPINIONS ARE MY OWN. COMPENSATION HELPS WITH ANY EXPENSES NEEDED TO KEEP THIS BLOG GOING.

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@thesassydietitian

We’ve made it over a week together and it feels We’ve made it over a week together and it feels like it’s always been this way.

Motherhood is a wild ride & it’s only getting started. I have never been so tired & simultaneously so fulfilled in my life. That’s not to say it’s not filled with tears, worries and doubts but what fun would it be if it were all sunshine and roses anyway?

Going into this all I have felt so supported by friends going through this with me BUT I felt so unsupported by the general public. It seems like we want to fear and shame moms because misery loves company, right?!

The focus quickly shifts from mom to baby (still shocked that I only have an appointment at 6 weeks even though my body went through the biggest event of its life) and there also seems to be this shift from joy to shame & guilt.

Here’s some of what I heard from people:

😕Sleep when baby sleeps. You’ll never sleep again.
😕Don’t let baby sleep in a car seat, or a bouncer, or anywhere but their crib EVER. 
😕You’ll never have time to shower again, enjoy it now. 
😕Cry it out is cruel and harmful to the baby. 
😕Get baby on a schedule/never put baby on a schedule.

These are all things I heard and that truly led me to believe I was going to lose all sense of who I was and my life as I knew it.

What I wish people had said instead were:

🥰Your heart will grow bigger than you could imagine.
🥰You’ll cry the happiest tears you’ve ever cried.
🥰You’ll feel like a giant hole was filled that you didn’t even know was there.
🥰You won’t feel guilty about cleaning your house, it just won’t matter anymore.
🥰Babies pooping will make you laugh so hard you will feel like a kid again.
🥰You will have time to eat and shower and you don’t have to neglect yourself.

We need to do a better job of building each other up, supporting one another and our decisions while refraining from offering unsolicited advice and opinions. 

So for all you future mamas and new mamas out there, I see you, I’m proud of you and I cannot wait to share our stories with one another and the world.

Let’s stop fear mongering (just like the diet world) and start building one another up.

Xoxo,
Sassy & lil sassy man
🌈Some things truly are worth the wait. It’s b 🌈Some things truly are worth the wait. It’s been a long year of loss, unknowns and worry but it’s all been worth it to get to meet my lil man🥰
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Now time to introduce this sassy human who is already so well loved to the world...
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Introducing 

💙 Connor James Ligos 💙
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After an almost 24 hour labor, Connor joined us over a week past his due date on 2/12/21 at a whopping 9lb2oz & 22.5 inches long with a full head of hair and lungs to scream hello to us with.
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We are so in love already and cannot wait to share him with the world. Thank you for all the love and support from friends and family and to all those that helped us in the hospital. Holy cow labor & delivery teams are truly magical and I cannot imagine doing it without all of their support.
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Now back to snuggling this human of mine and trying not to cry at every last thing he does 🥰 
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Mom, Dad & Bode are all doing well!
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#babyboy #pregnancyafterloss #rainbowbaby #birthdayboy #birthannouncement
I get it, we all eat so we all then want to talk t I get it, we all eat so we all then want to talk to others about what worked for us. That's great!
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What's not great is when we push our nutrition and eating behaviors onto others ESPECIALLY when we are not qualified to do so.
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So often when people meet me for the first time they are worried to eat around me and/or buy groceries around me. My friends can attest I am not judgemental around food and will gladly eat that cake, queso dip or sip on that glass of wine right alongside of you. I am not the food police and do not offer unsolicited nutrition advice unless it's a client who is paying for my help OR on Instagram and other social media platforms where my goal is to educate.
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Why do I share this? 
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Because I see far too many people diving down diet rabbit holes, finding success & then claiming to be nutrition experts purely because something worked for them. 
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I've also seen this alot being pregnant, everyone wants to tell you what worked for them. IF you use that stipulation of "this worked for me" then fine, share away but if you start doleing out advice please pause, take a breath and think about NOT doing it.
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People are OVERWHELMED by diet culture and some so badly want to change but YOUR way is not the only way and it most likely is not what will work for your friend/coworker/cousin/neighbor so please, stop trying to be an expert in something you aren't.
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Got it!?! 
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Ok, carry on.
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xoxo,
Sassy
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#nutrition #nutritiontips #nutritionist #dietitianapproved #rdapproved #rdchat #dietitiansofinstagram #dietitian #dietitiansofig #albanyny #albanynutrition #albanynutrition
Your nutrition does NOT need to be all or nothing. Your nutrition does NOT need to be all or nothing. I'm not saying you have to find perfect balance (does that even exist?) but I am saying that we shouldn't feel like either we have to eat perfectly or that we might as well give up.
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Instead we should look to the grey area in between for our nutrition guidance. 
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What do I mean?
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I mean that we need to realize that we can still eat cookies but we probably should throw some veggies in there. 
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We can have a glass or 2 of wine but we should probably also drink some water. 
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We can take rest days but we should also find ways to move our bodies regularly.
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And the list goes on.
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It's not about all or nothing it's about doing something daily to help your health and nutrition without it feeling like a set of rules or a free for all.
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How do we find that grey area in between?
👉🏻 stop hopping on and off fad diets
👉🏻listen and trust your self, not your coworkers and cousins 
👉🏻focus on the simple things (ie drinking water instead of worrying about supplements)
👉🏻work to remove guilt and shame around food & body
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Where do you currently fall Right now?!
🤪 all
👍🏻in between 
🙅🏻‍♀️ nothing 
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Xoxo,
Sassy
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#dietitian #dietitiansofig #dietitiansofinstagram #nutrition #nutritionist #nutritiontips #thesassydietitian #rdchat #realtalk

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