Cheesy Vegetable Egg Bake

This Cheesy Vegetable Egg Bake is a delicious way to eat your veggies and protein all in one simple dish!

Originally, I made this recipe months ago when we had a ton of extra zucchini from our garden. I wanted to use the zucchini in a different way besides my favorite go-to recipes like my zucchini bread or zucchini fries.

After searching several breakfast recipes I found one that used 4 zucchini which was perfect. I started adapting the recipe slowly and quickly realized I could add pretty much any type of vegetable I wanted.

This is typical of several of my recipes – versatile enough to allow for your favorite veggies and/or use up what you have in your fridge.

Helpful Tips For Making This Cheesy Vegetable Egg Bake

• Use whatever veggies you have on-hand. Broccoli, cauliflower, zucchini, bell peppers, onions and spinach would all work great.
• Choose your favorite type of cheese – the possibilities are endless!
• Don’t just think about this dish for breakfast. It’s a delicious option for lunch or dinner too!

Dietitian’s Dish

This Cheesy Vegetable Egg Bake is quiche-like since it has a “crust” using crescent rolls and also falls in the breakfast casserole category too. It includes both dairy (mozzarella cheese) and protein (4 eggs) which adds a decent amount of protein.

If you’d like some variation to this recipe, check out this delicious protein-packed Hawaiian Roll Breakfast Sliders recipe. If you’re like my family, we always have Hawaiian Rolls on-hand!

And as you may know, I often talk about the importance of protein and want to emphasize why I discuss it so often.

Also, Americans typically eat more than enough protein to meet their needs, however, many don’t eat the healthiest options nor consume it at the right times.

What I mean:

The timing of protein is just as important as the amount you eat. Research shows that eating about the same amount of protein throughout the day (breakfast, lunch and dinner), maximizes the amount your body can utilize.

This is typically NOT how most of us eat. If you think about it, you likely eat a little or none for breakfast, a bit more at lunch, and the most at dinner time.

Therefore, if that’s the case, try adding in a bit more at breakfast and lunch until it evens out.

Simple Ways to Increase Your Veggie Intake

I talk a LOT about veggies too. They are essential to a healthy diet. Please take note I didn’t way the ONLY essential part of a healthy diet. I truly believe all foods fit into a healthy, balanced diet. However, I like to emphasize the importance of protein, veggies, fruit, low-fat/fat-free dairy and whole grains since these food groups contain numerous nutrient-rich foods.

Now check out the following list on how to increase your veggie intake with hopefully just a little bit of weekly meal prep.

• EAT vegetables with every meal. This may sound like a no-brainer, BUT I’m pointing it out anyway. Yes, this includes breakfast. Even if your breakfast isn’t this Cheesy Vegetable Egg Bake, add veggies to the side of whatever you’re eating.
• Breakfast ideas WITH veggies: My favorite quick breakfast is a sunny side up egg with whole wheat toast and a spread of avocado. I will take pre-cooked veggies (broccoli, cauliflower), or fresh spinach, throw them in the skillet before cooking my egg to warm them, then add the egg. Do you enjoy smoothies? Add spinach, kale and/or avocado to your morning smoothie. How about a pre-made (and frozen) breakfast burrito with sauteed veggies added?
• Pre-cut raw vegetables to enjoy in between meals. And yes, enjoy it with your favorite dip (hummus, ranch, french onion dip, etc.).
• Snack ideas with veggies: It can be as simple as eating raw red, green, yellow and orange bell peppers, celery, cucumbers and carrots. However, it doesn’t have to be. Be as creative or simple as you want to be.
• Think vegetables first. This means when planning meals, shopping, cooking, etc think about what variety of veggies you want to eat. Have you ever tried Brussels sprouts? Maybe you didn’t like the taste when you steamed them. If so, try cooking them a different way like the Roasted Brussel Sprouts with Maple Syrup recipe.
• Choose a variety of vegetables and different ways to prepare them. Changing it up helps to not get bored and allows you and your family to explore a variety. Here are some of my favorite vegetable side dishes:
  

And the number one way I find that helps my family and I eat more vegetables is to meal prep. At least once a week I’ll do the following:

• Slice raw peppers, cucumbers and carrots (typically I’ll have the kids peel/chop large carrots — cheaper than baby carrots too!). I put them in one container in the fridge and can pull them out at snack and meal times.
• Purchase salad kits like the image below and make a large salad with added spinach and place it in a large sealed bowl in the fridge (minus the dressing). Then pull it out of the fridge when you’re ready to eat it and add the dressing. This salad will make about 3 servings.
• Microwave frozen veggies (typically the ones you can microwave in their original packaging). I typically heat up at least 2 bags at a time (stir fry veggies and/or broccoli, cauliflower mixes). This way in the morning I have already cooked veggies to add as a side to my eggs. Or if I’m making a soup, chili or casserole I have the veggies ready.

Hopefully I’ve given you some ideas of how to increase veggies in your diet without stressing too much about it!

This Cheesy Vegetable Egg Bake post first appeared on Chocolate Slopes.

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