Breakfast Main Dishes: Make-Ahead Egg Bake

RECIPE
Friendly To: Low-FODMAP, IBS

Everyone in Your House Will Wake for This Make-Ahead Egg Bake

On Christmas morning, the last thing you want to be doing is cooking in the kitchen all morning. This make-ahead egg bake is perfect because it is easy to make the night before Christmas morning (or any day!) and bake in the morning. It is full of flavor with bacon, bell peppers, sweet potatoes and summer squash. 

Every year, we invite the grandparents over to see the kids open their Christmas gifts and it is probably the most special morning of the year. I always aim to have a sweet dish, savory dish, fruit and of course, lots of coffee. This egg bake is the perfect savory dish because it is loaded with veggies and protein making it a great start to your holiday. Pro tip: buy the best cinnamon rolls you can find in a can to save time for the sweet dish!

Truly, the options are endless for add-ins in an egg bake. Feel free to follow this recipe exactly or use what you like and also have on hand. If there are certain ingredients that you can't tolerate, feel free to use something else. Some other great options if you can tolerate them for a low FODMAP diet include: kale, spinach, zucchini or tomatoes. 

Some options for people with GERD include: broccoli, asparagus and mushrooms. Any breakfast meat like ham or sausage would work or if you want a vegetarian option, skip the meat all together. If the bacon bothers your GERD, feel free to use a lower fat meat or a vegetarian protein.

Breaking down the ingredients for an Egg Bake

-Eggs

-Lactose-free milk

-Bacon

-Sweet potatoes- cook these in the microwave for a few minutes before adding them to your dish to soften them.

-Summer squash

-Bell peppers

-Green onions- the green part of green onions are lower in FODMAPs than other onions.

-Smoked paprika, chili powder, cumin- for spices, smoked paprika, chili powder and cumin are spices that give this dish a lot of flavor without adding onion and garlic. Avoid the chili powder if you have GERD.

-Cheddar cheese- cheddar cheese is lower in FODMAPs than other kinds of cheese so it is a great option in this dish!

To bring out the flavor of the veggies and the bacon, it is helpful to sauté the mixture for a few minutes on the stove before baking it. It helps soften the veggies and gives a better flavor to this dish.

[[ recipeID=recipe-8kwpf0kgr, title=Make-Ahead Egg Bake ]]

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Make-Ahead Egg Bake

Servings: 8

Keywords:

  • Prep Time: 5 mins
  • Cook Time: 35 mins
  • Total Time: 40 mins

Ingredients

Instructions

Ingredients

  • 1 Large Sweet Potato
  • 1 Medium Summer Squash, Finely Diced
  • 1 Large Bell Pepper, Diced
  • 5 Slices of Bacon
  • 12 Eggs
  • ⅓ cup Lactose-Free Milk
  • 1 tsp Chili Powder
  • ½ tsp Smoked Paprika
  • 1 tsp Cumin
  • ¼ cup Green Onions, Diced (just the green part)
  • ½ cup Shredded Cheddar Cheese
  • Garnish if desired: fresh dill

Instructions

  1. Poke sweet potato with a fork and microwave for 4 minutes until sweet potato is mostly soft. Carefully, cut into cubes. Preheat the oven to 375 degrees.
  2. Meanwhile, in a large skillet sauté summer squash, bell pepper and bacon. Stir in the sweet potato cubes and cook for about 4 minutes until veggies are softened and bacon is starting to get crispy.
  3. Whisk together the eggs, milk, chili powder, smoked paprika and cumin. Mix in green onions and add in the bacon and vegetable mixture.
  4. Spray a large baking dish with nonstick spray. Pour the egg mixture into the baking dish. Top with cheddar cheese.
  5. Bake in the oven for 30-35 minutes or until eggs are completely cooked through. 
  6. Serve immediately. Stores well in the fridge for about 4 days. Reheat in the microwave.

Nutrition Facts

Serving Size: 1

Serving Per Recipe: 8

Amount Per Serving
Calories 225
% Daily Value*
Total Fat 14.4g 22%
Saturated Fat 5.3g 26%
Trans Fat 0g
Sodium 429mg 17%
Total Carbohydrate 8.6g 2%
Dietary Fiber 1.5g 6%
Sugars 4.2g
Protein 15.8g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs: