This egg dish is both delicious and healthy, chock full of veggies and without bread, making it perfect for a keto diet! One serving has only 9 grams net carbs. It works equally well for brunch or dinner.
You’ll use a total of 6 cups veggies, so feel free to mix and match different ones. A blend of different colored vegetables will appeal to the eye and add to the variety of nutrients you’ll get. Ones that work well are onions, peppers, mushrooms, and asparagus. You could also try broccoli, spinach, potatoes, or cauliflower.
Cut the vegetables into large bite-sized pieces. You’ll cook them in a tablespoon of coconut or olive oil with a 1/2 teaspoon salt on the stovetop for about 5 minutes, or until crisp tender.
Your next step will be to pour them into a greased 13X9-inch pan.
The next layer is two cups cheese, spread evenly over the veggies.
In a separate bowl, you’ll then whisk 10 eggs, 1/2 cup milk, 1/2 teaspoon salt, and 1/2 teaspoon pepper.
Pour the egg mixture evenly over the vegetables and cheese, making sure to get the liquid into each corner.
Bake uncovered 35 minutes at 350 degrees, or until a knife inserted in the center comes out clean. Let stand 10 minutes before serving.
Tastes great served with guacamole or salsa!
Kitchen Tools You’ll Need:
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Healthy Keto Egg Dish
Ingredients
- 6 cups chopped mixed vegetables: any combo of mushrooms, onions, bell peppers, jalapeño peppers, asparagus, broccoli, cauliflower, or others you like
- 1 Tbsp coconut or olive oil
- 1/2 tsp salt (for vegetables)
- 2 cups (8 oz) shredded cheddar cheese (or a cheddar mix)
- 10 eggs
- 1/2 cup milk
- 1/2 tsp salt (for eggs)
- 1/2 tsp pepper
Instructions
- Wash and chop vegetables.
- Heat oil on stovetop and cook vegetables plus 1/2 teaspoon salt for 5 minutes or until crisp tender, stirring often.
- Spread cooked vegetables evenly in greased 9X13-inch baking dish.
- Sprinkle cheese evenly over top of vegetables.
- In a separate bowl, whisk eggs, milk, 1/2 teaspoon salt, and 1/2 teaspoon pepper.
- Pour egg mixture over eggs and cheese.
- Bake at 350° for 35 minutes, or until knife inserted into eggs comes out clean.
- Let stand 10 minutes before serving.
Nutrition Facts
Healthy Keto Egg Dish
Serves: 8
| Amount Per Serving: | ||
|---|---|---|
| Calories | 252 | |
| % Daily Value* | ||
| Total Fat 17.8g | 26.2% | |
| Saturated Fat 10g | 50% | |
| Trans Fat 0 | ||
| Cholesterol 232.5g | 77.3% | |
| Sodium 562mg | 23.4% | |
| Total Carbohydrate 10.6g | 3.3% | |
| Dietary Fiber 1.6g | 4% | |
| Sugars 4g | ||
| Protein 17g | ||
| Vitamin A 859IU | Vitamin C 26.5mg | |
| Calcium 270mg | Iron 2mg | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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