This Mediterranean Easy Egg Bake recipe is healthy, easy and totally delicious. It's the perfect prep ahead breakfast recipe!
I don't know about you but breakfast is big in my house. I don't just mean from a nutritional perspective. Of course I love serving my family a hearty serving of protein and veggies first thing in the morning but it's more than that. To me, breakfast is a time to come together as a family, even briefly, before the busyness of the day begins.
Mornings can get hectic though, as you well know. That's why I love prep ahead breakfasts like this Mediterranean Easy Egg Bake recipe. I can prep everything when I have time and know I have a nutritious meal ready that will bring everyone to the table. You'll also notice that while this easy egg bake recipe is packed with veggies, it requires almost zero chopping. Baby spinach, pre-sliced mushrooms and sundried tomatoes mean you can include plenty of produce, without much chopping at all. I do like to chop the sundried tomatoes a bit so they're in smaller pieces but that's it. I'm not trying to complicate anyone's life here!
You'll start by sauteing sliced mushrooms, spinach and sundried tomatoes in a bit of olive oil. Next, you'll whisk eggs with milk and spices and pour over the veggies. Lastly, you'll bake for 35-40 minutes and that's it! So simple.
If you like, you can prep everything ahead and bake in the morning. Just make sure to use tempered glass if you do this to avoid any cracks.
I hope you love this easy egg bake recipe and that it helps you come together as a family in the morning!
Mediterranean Easy Egg Bake Recipe
Ingredients
- 8 oz sliced mushrooms
- 5 oz baby spinach
- 8 eggs, Omega-3
- 8 oz jar sundried tomatoes in oil
- 1 T olive oil
- 1 tsp onion powder
- 1/2 tsp garlic powder
- 1 tsp salt
- 1/2 tsp pepper
- 1/2 cup milk of choice
Instructions
- Preheat oven to 375F
- Drain sundried tomatoes and roughly chop.
- Heat 1T olive oil in a large oven-proof sauté pan over medium heat and add mushrooms. Sauté sliced mushrooms until tender.
- Add 5oz spinach & sun dried tomatoes.
- In a bowl whisk 8 eggs, 1/2c milk, 1 tsp onion powder, 1/2tsp garlic powder, 1tsp salt & 1/2tsp pepper.
- Pour over veggies and bake 35-40 mins until fully cooked in the middle.
Notes
Nutrition
Tips – How to Make Egg Bake
As you can see from the recipe above, how to make an egg bake is actually quite simple. You basically just saute any veggies you're using, add the whisked, raw eggs, and bake.
Here are a few tips to make sure you get the best results every time:
- Cook your veggies before adding. This will not only bring out the best flavor, it will also avoid too much water content in the egg bake.
- Mix it up! Feel free to use different veggies like onion, zucchini, sliced bell peppers, broccoli florets, etc. This recipes works well as the basis for a “clean out the fridge” breakfast!
- Don't overcook. Check the egg bake after 35 minutes. If it's firm / not too jiggly, it's done!
- Add cheese if you like. This Mediterranean egg bake is delicious as-is but feel free to add a sprinkle of feta or goat cheese if you have some on-hand.
What's the nutrition like for this Mediterranean Easy Egg Bake Recipe?
When a recipe is as full of protein and veggies as this Mediterranean easy egg bake, you know you've got a nutritious breakfast. Here are a few of the nutritional highlights provided by this recipe:
Omega-3 Eggs
Selecting eggs is probably one of the most confusing parts of grocery shopping. There are SO many choices and labels. Many of the labels are not clearly defined, making it even more confusing.
Something to keep in mind though is that omega-3 eggs offer up to 5 times as much omega-3 in contrast to conventional eggs. In addition, they have almost 40% less of the inflammatory omega-6 fatty acid arachidonic acid. As a result, I think Omega-3 eggs are worth it if you can swing it in your grocery budget.
Similarly, pastured eggs offer far superior nutritional content to conventional eggs. Higher in vitamin A, vitamin D, vitamin E and omega-3, they're certainly a better choice than conventional if available to you.
Mushrooms (Selenium, B-Vitamins, Copper, Potassium)
There are of course many kinds of edible mushrooms but the ones you most commonly find in the grocery store are either white button mushrooms or crimini (baby bella) mushrooms. Mushrooms are an excellent source of the antioxidant selenium as well as B-vitamins, copper and potassium.
Spinach (Vitamin A, Vitamin C, Vitamin K, Folic Acid, Calcium, Iron)
Spinach is great for your eye health and may help prevent inflammation. Due to its high fiber content, it's also beneficial for digestion. Plant compounds in spinach may also help prevent and slow the growth of certain cancers.
Sundried Tomatoes (Lycopene, Vitamin C, Fiber)
One of tomatoes' most potent nutrients is lycopene, which may help protect your skin from sun damage and potentially prevent several types of cancer. Interestingly, sundried tomatoes have more bioavailable lycopene than other type of tomatoes. In other words, your body is more able to absorb and use the lycopene.
As with any jarred product, you should be aware of the other ingredients like salt, sugar and gluten when you purchase sundried tomatoes.
Can you meal prep this Mediterranean Breakfast Casserole?
Yes indeed! You can absolutely meal prep this Mediterranean Breakfast Casserole. As I mentioned above, there's very little chopping required so it actually comes together quite quickly. I do like to chop the sundried tomatoes ahead of time during my weekly meal prep session.
You can also assemble the whole casserole ahead so it's ready to bake in the morning if you like. This is particularly great for weekday mornings. Remove it from the fridge right when you get up and let it come to room temperature while the oven is preheating. Pop it in the oven and by the time everyone is dressed and ready for the day, breakfast will be ready.
FAQ – Everything You Need to Know about this Mediterranean Easy Egg Bake Recipe
What's the difference between breakfast casserole and frittata?
While frittatas and egg casseroles have many similarities in terms of ingredients, the cooking method is a bit different. With frittatas, the eggs generally begin cooking on the stovetop before being transferred to the oven. With egg casseroles, the eggs are cooked completely in the oven.
What goes with egg bake?
I love serving egg bake with fruit salad, roasted potatoes or sweet potatoes (cook them in the oven at the same time as the egg bake), or for more of a brunch vibe, with a simple green salad.
How long does egg casserole last?
According to the FDA, cooked egg dishes like this egg casserole last 3-4 days in the fridge.
How long can you keep uncooked egg casserole in the refrigerator?
I recommend keeping uncooked egg casserole in the refrigerator for no more than 24 hours.
I want more healthy meal prep breakfast recipes!
I'm a huge breakfast fan and love prepping a healthy breakfast or two for the week.
I've included three of my favorite healthy meal prep breakfasts below but if you want more, make sure to check out my Breakfast Bundle eCookbook!
Gluten Free & Paleo Banana Bread Granola
If you prefer a sweet breakfast but want to avoid the total sugar bomb that is most store-bought breakfast foods, this granola is a lovely choice. Sweetened with dates and bananas, it's full of healthy fats and protein to leave you feeling great.
Freezer Breakfast Burritos
If you want something totally grab-and-go, I can't recommend these freezer breakfast burritos highly enough. Completely customizable, they provide a hearty and nutritious breakfast on the mornings when you have zero time to spend in the kitchen.
Gluten Free & Paleo Very Berry Muffins
These are a far cry from your typical bakery muffins! With ingredients like eggs, almond butter, flax, coconut oil, banana and berries, they're hard to beat nutritionally, yet still taste like a treat.
The recipe looks good but I am confused. The main problem is I didn’t see a serves number. Wwhile I appreciate the nutrition per serving since I couldn’t find the number of servings, I don’t know how to figure it. And was there a recommendation for pan size?