In our family, this egg casserole is a “one-size fits all” magic recipe adapted from a South Beach diet version on the Kalyn’s Kitchen website. It’s wonderful whether you’re on a diet or not. It’s spectacular with real eggs, lovingly sautéed mushrooms, slow-roasted peppers and fancy, full-fat feta. But it’s almost as good with canned veggies, low-fat cheese and egg whites.
We bake a casserole on the weekend and eat the leftovers all week long for a satisfying, healthful, great tasting breakfast that keeps us powered until lunch.
The basic idea is to fill a large glass casserole dish with a variety of sautéed, steamed or canned vegetables (mushrooms, onions and/or scallions, roasted peppers, fresh peppers, broccoli, asparagus – whatever you like).Meat lovers can throw in chopped bacon, Canadian bacon or sausage before adding a layer of cheese (feta, mozzarella, cheddar, cottage or a combination) and pouring on the eggs.
Leftovers keep in the refrigerator for days and taste just fine eaten at room temperature or reheated in the microwave. You can even freeze portions, but Kalyn suggests thawing in the fridge first.
Vegetables – some or all of the following to mostly fill a 10×14 glass casserole dish
1 very large onion or its equivalent: sauté slowly in 1-2 tsp of olive oil
3 scallions, white and green parts, sliced
1 large red or green fresh pepper: sauté until limp. Or use 12 ounces of roasted red peppers (your own or jarred)
8 ounces or more sliced mushrooms – sautéed in olive oil until soft and partly cooked. Or equivalent canned.
2 cups broccoli – steamed or roasted until somewhat softened and sliced into bite sizes (or use florets)
1 pound of asparagus – lightly steamed or roasted and sliced into bite sizes
Meat (optional) – around 2 ounces
Canadian bacon chopped
Regular bacon fried to your preferred crispness level, crumbled
Sausage sliced or crumbled and fried
Cheese – around 1 cup, but amount and variety is up to you
Crumbled feta (for taste and saltiness)
Mozzarella shredded or chopped
Other hard cheese in whatever combination you like – be creative!
18 whole eggs or equivalent in egg-white product
1 tsp Spike Seasoning
1. Pre-heat oven to 375.
2.Use non-stick spray, oil or butter to grease the bottom and sides of a 10×14 inch glass casserole dish.
3. Prepare the vegetables and meat. Except for the scallions, you can do this a day or two ahead and keep everything in the refrigerator.
4. Chop or shred hard cheeses; crumble feta or goat cheese.
5. In a large bowl, beat the eggs and mix with the Spike Seasoning and freshly ground black pepper
6. Assemble the layers. Fill the the dish almost to the top with vegetables. Sprinkle with the meat. Top with the cheese. Pour on the eggs.
7. Bake about 45 minutes until the eggs are firmly set and the top is slightly browned.
8. Serve hot.
To serve later, cool uncovered. Then cover and refrigerate. Depending on how much meat and cheese you add, makes 8-10 very generous servings.