By: Leah Golden, MS, RD

Do you have any favorite breakfast foods or meals that you look forward to? I know many people wake up hungry and ready for their morning meal; so why not have something already prepared before heading out for the day. This Rainbow Veggie Egg Bake is made with pastured eggs and seasonal fresh veggies. This can be made year-round, swapping out any seasonal variety of produce that sounds delicious. 



The egg bake “crust” is made with a layer of purple potatoes; beautiful, filling and provides a contrasting texture to the eggs that pairs nicely. The fresh veggies are from a local farmers market; however, you can just as easily pick up some great produce in the grocery store. The eggs are pastured, which differ from the conventional variety. 

According to the Humane Farm Animal Care (HFAC), a non- profit certification; there are set guidelines that have to be met to be considered “pastured.” Pastured eggs are from chickens that spend their lives wandering pastures of grass where they can eat bugs, grass and worms. The chickens must have access to the outdoors year-round and provided a shelter for rest and protection against predators. They must be outdoors for a minimum of 6 hours per day, unless there is an emergency (like inclement weather). Producers must allocate 2.5 acres per 1,000 birds and rotate the fields. 

The nutritional content of pastured eggs has also been shown to provide more anti-inflammatory omega 3 fatty acids and antioxidants. When you compare the yolk of conventional and pastured eggs, you’ll notice the pastured egg has a deeper orange color. This color stems from the higher content of nutrients from the hen’s food content. 





This egg bake is made in one large baking dish and then cut into six servings; however, you can also make this recipe using cupcake tins as well. They will be smaller portions and a great option for both kids and adults in your family. Enjoy having an easy premade breakfast (or snack) for the week or a delicious dish to share with friends for a weekend brunch. 

In health, 

Leah 


Rainbow Veggie Egg Bake 

If you’re looking for a quick breakfast that’s prepped ahead of time, making an egg bake is perfect. The potato “crust” is topped with seasonal vegetables and herbs that make this flavorful and vibrant.  Feel free to play around with the vegetable options as the seasonal produce changes. The cheesy topping is a great way to round this dish out 😊. 

Prep time: 10-15 minutes  

Bake time: 55-60 minutes total 

Total time: 65-75 minutes 

Author: Leah Golden, MS, RD

Recipe type: Breakfast, snack  

Cuisine: Gluten-free, American 

Ingredients:

  • 3-4 small purple potatoes, thinly sliced 
  • 2 Tbsp olive oil (plus more if needed for sautéing vegetables) 
  • 2 Italian sausages (cooked), sliced*
  • ½ medium red onion, thinly sliced
  • 1 zucchini, thinly sliced 
  • 6-8 small multi-colored (orange, yellow, red) bell pepper, thinly sliced (or ½ medium bell peppers)
  • 2 garlic cloves, crushed 
  • 9 large eggs**
  • 2 Tbsp half and half 
  • 1 tsp Italian seasoning 
  • ½ tsp black pepper
  • ½ tsp sea salt 
  • ¼-1/2 cup shredded Italian cheese blend (i.e- parmesan, asiago, fontina, provolone) OR goat cheese crumbles 

Directions:

  1. Preheat oven to 375 degrees. Oil the bottom of a 13” x 9” baking dish and set aside.
  2. Thinly slice the purple potatoes and put in medium bowl. Drizzle with ½ a tablespoon of olive oil. Once coated with oil, layer the potato slices to cover the bottom of the baking dish. Put in oven and bake for 15-20 minutes until tender and slightly crisp on the edges.
  3. While the potatoes are baking, slice the sausages, onions, zucchini and small multi-colored bell peppers.   
  4. Put 1 tablespoon of olive oil in a cast iron pan and sauté the sliced onion and crushed garlic for 2-3 minutes on medium-high heat until fragrant and the onion is slightly translucent. Add the sausage to the pan and cook until lightly browned. 
  5. Once the baking dish is removed from the oven, spread the sausage, onions and garlic mixture evenly over the potatoes. Turn down the oven to 350 degrees. 
  6. Next add another ½ tablespoon of olive oil to the cast iron pan and cook the zucchini and bell peppers until slightly tender.  Evenly distribute vegetables over the sausage mixture and set aside. 
  7. In a medium bowl, whisk together 9 eggs. Add half and half and spices to bowl and whisk until incorporated. Pour egg mixture evenly over vegetables in the baking disk.
  8. Put baking dish in oven and bake for 35-40 minutes or until the eggs have set. When the eggs are just set, sprinkle shredded cheese and/or goat cheese over egg bake and put back in oven for about five minutes, until melted. 
  9. Take out of oven and let cool for 5-10 minutes. Cut into 6 even squares and enjoy with fresh avocado and a sprinkle of chili flakes.

*If you’d prefer no sausage, remove from recipe. 

**If you’d like to add a little more protein to the dish, you can add more egg whites. Add 3-4 additional egg whites to the recipe to increase the protein content without adding more fat and cholesterol. 

Nutrition Facts: 1 slice (6 servings)- Calories: 255, Total Fat: 15 g, Saturated Fat: 5.2 g, Cholesterol: 307 mg, Carbohydrates: 11.7 g, Dietary Fiber: 1.4 g, Sugar: 2.8 g, Protein: 16.3 g 

Note: The avocado garnish and additional egg whites will alter the nutrition facts stated above.