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It is Monday morning, and chances are, your breakfast was an afterthought … thrown together as you were running out the door, lamenting the end of the weekend, and hoping Monday morning traffic wouldn’t be too bad.  Wouldn’t it be nice if you had had a balanced, filling breakfast ready to heat up and enjoy every day of the week, and didn’t have to think twice about it in the morning?

Breakfast is arguably the most critical time to get a balance of macronutrients (protein, fat, and carbohydrates … see this post from 2013 for a short explanation), yet so many of our go-to breakfast foods are sugar-laden and carbohydrate heavy (think pancakes, bagels, toast, cereal, Pop-tarts, even sweetened oatmeal and fruit).  For most people, this type of breakfast feels energizing for about 30 minutes, and then causes a major crash (or major hunger pangs) shortly thereafter.

For people who enjoy and are tolerant of eggs, they can be a great solution.  Eggs provide a nice balance of protein and fat, as well as many micronutrients (like choline).  If you’re worried about whether or not to eat the whole egg, check out this video for a few of my thoughts.

If you would like to eat eggs, but find it difficult to make time to cook them each morning, today’s recipe offers a perfect solution for you.  I frequently make this Crustless Quiche on Sundays and enjoy it every morning throughout the week.  I often top it with some avocado and nutritional yeast, and pair it with some cherry tomatoes or a piece of fruit.  It is balanced, healthy, and easy to make.  I hope you enjoy it!

Make-Ahead Crustless Quiche

by Megan Lyons

Prep Time: 15

Cook Time: 50

Ingredients (6 servings)

  • 9 eggs
  • 1 cup liquid egg whites (or add an additional 4 eggs)
  • 1/2 cup milk, unsweetened almond milk, or other unsweetened milk alternative
  • 6 cups of vegetables (I recommend cauliflower, broccoli slaw, and mushrooms, although tomatoes, asparagus, zucchini, broccoli, and bell peppers are also great!)
  • Seasoning (I recommend 1/2 cup salsa, or add herbs, salt & pepper, nutritional yeast, or other seasoning of your choice!)

Instructions

Preheat oven to 400 degrees.

Grease or spray a casserole dish (one that holds at least 10-12 cups).

Chop veggies into bite-sized pieces, and lay in greased dish.

In a separate bowl, whisk together eggs, egg whites, and seasoning. Pour egg mixture on top of veggies.

Bake 45-50 minutes or until top is browned and middle of casserole has set.

Enjoy!

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crustless quiche

Now it’s your turn … What’s your favorite healthy, filling, make-ahead breakfast?

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3 Comments

  1. Lynne on September 5, 2016 at 8:04 pm

    Thanks for the recipe Megan. The food looks delicous.

  2. Toni on December 10, 2017 at 7:02 am

    This isnt make-ahead, but a really quick solution is the “organic oat and flax oatmeal” from Aldi. I mix it with another instant oatmeal packet, and it’s a super quick, lower sugar solition for us in the mornings. Ill also try chia pudding or nut butter or whole fruit mixed with it soon, too.. any other suggestions? Smoothies are another quick solution for us in the mornings

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