|Lots of spinach, mozzarella, and green onion and just enough egg to hold it together!|
If you look at my recipe category section for Eggs, you'll see that I've come up with a lot of variations for South Beach Diet friendly breakfast casseroles through the years. I make breakfast casseroles on the weekend, cut into individual servings, and keep in a container in the fridge to eat for breakfast all through the week. I still have favorite breakfast casseroles that I make regularly, but for a while now I've been making a variation I'm calling an "egg bake." This is a similar to a breakfast casserole, but with lots of vegetables, meat, or cheese, and just enough egg to barely hold it together. This particular version with spinach and a generous amount of low-fat mozzarella is something I've made at least six times in the last couple of months, so I think it's officially a favorite. I love the idea of starting out the day with a big serving of spinach, and this is so delicious you won't even think about eating something that's good for you!
Bake about 35 minutes, or until the mixture is set and lightly browned. Serve hot, or cut into portions to keep in the fridge and microwave for a minute or two for a quick healthful breakfast!
(Makes 6 servings; recipe created by Kalyn.)
5 oz. organic fresh spinach (4 cups packed)
1-2 tsp. olive oil (depending on your pan)
1 1/2 cups low-fat mozzarella (I used a low-fat mozzarella blend from Costco with 6 grams of fat in 1/4 cup.)
1/3 cup thinly sliced green onions
8 eggs, beaten
1 tsp. Spike seasoning (or use any all purpose seasoning mix that's good with eggs)
salt and fresh ground black pepper to taste
Preheat oven to 375F/190C. Spray an 8 1/2 inch by 12 inch glass or crockery casserole dish with olive oil or nonstick spray.
Heat the oil in a large frying pan, add spinach all at once, and stir just until the spinach is wilted, about 2 minutes. Transfer spinach to the casserole dish, spreading it around so all the bottom of the dish is covered. Layer the grated cheese and sliced onions on top of the spinach.
Beat the eggs with Spike Seasoning (or other seasoning mix) and salt and fresh ground pepper to taste. (I use only a tiny pinch of salt and a few grinds of pepper.) Pour the egg mixture over the spinach/cheese combination, and then use a fork to gently "stir" so the eggs, spinach, and cheese are evenly combined.
Bake about 35 minutes or until the mixture is completely set and starting to lightly brown. Let cool about 5 minutes before cutting. (The egg bake will settle down some as it cools.) Serve hot. This is good with light sour cream. I also like a little Green Tabasco Sauce sprinkled on the top.
This can be cut into individual servings to keep in the fridge and microwaved for a quick breakfast during the week. Don't microwave longer than 1-2 minutes or the eggs can get slightly rubbery.
South Beach Suggestions:
This recipe uses a generous amount of cheese, so it's important to use low-fat mozzarella if you're making it for the South Beach Diet. With that caution, everything here is a low-glycemic ingredient and this recipe would be suitable for all phases of the diet.
More Recipe Ideas with Baked Eggs:
(Recipes from other blogs not always South Beach Diet friendly; check ingredients.)
Sausage, Mushrooms, and Feta Baked with Eggs from Kalyn's Kitchen
Broccoli, Mushrooms, Ham, and Cheddar Baked With Eggs from Kalyn's Kitchen
Cheesy Egg Casserole from Baking Bites
Egg White Breakfast Casserole with Sausage, Spinach, and Tomatoes from Andrea Meyers
Jalapeno and Cheese Breakfast Casserole from Homesick Texan
Eggs Florentine Casserole from The Pioneer Woman Cooks
(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)