Egg and Veggie Casserole Recipe With Nutrition Data and Calorie Count

Egg and Veggie Casserole

A moist egg casserole with low fat cheeses and vegetables.

Yields:

10 servings

Prep Time:

20 mins

Cook Time:

35 mins

Meal Type:

Breakfast
Lunch

Rating:

Ingredients

1/2 cup red onion, chopped
12 large eggs
16 oz cottage cheese
8 oz swiss cheese, shredded
8 oz cheddar cheese, shredded
1 tbsp olive oil
3 large white mushrooms, sliced
1 cup spinach, chopped

Directions

Preheat oven to 350 °F (175 °C). Spray 9 x 13" pan with olive oil spray.
Cook onion in olive oil until caramelized. Put aside.
Add eggs to a large mixing bowl. Scramble eggs.
Add cottage cheese, swiss, cheddar, mushrooms, spinach and cooked onions. Stir all ingredients together until well mixed.
Pour egg mixture into prepared pan. Bake for 35 minutes.
Serve warm.
Note: can be refrigerated and reheated.

Nutrition Facts

Serving Size 1 serving

Daily Values

Calories

Amount Per Serving 321

% Daily Value*

Total Fat

Amount Per Serving 21.25g

% Daily Value 27%
- Saturated Fat
  
  Amount Per Serving 10.919g
- Trans Fat
  
  Amount Per Serving 0g
- Polyunsaturated Fat
  
  Amount Per Serving 1.429g
- Monounsaturated Fat
  
  Amount Per Serving 7.057g
Cholesterol

Amount Per Serving 301mg

% Daily Value 100%
Sodium

Amount Per Serving 141mg

% Daily Value 6%
Total Carbohydrate

Amount Per Serving 4.1g

% Daily Value 1%
- Dietary Fiber
  
  Amount Per Serving 0.2g
  
  % Daily Value 1%
- Total Sugars
  
  Amount Per Serving 2.18g
  
  Includes -g Added Sugars
Protein

Amount Per Serving 27.36g

Nutrients Declaration Requirement

Vitamin A

Amount Per Serving 24mcg

% Daily Value 3%
Vitamin C

Amount Per Serving 2mg

% Daily Value 2%
Vitamin D

Amount Per Serving -mcg

% Daily Value -%
Calcium

Amount Per Serving 30mg

% Daily Value 2%
Iron

Amount Per Serving 9mg

% Daily Value 50%
Potassium

Amount Per Serving 176mg

% Daily Value 4%

Nutrition summary:

Calories 321 KCal
Fat 21.25 g
Carbs 4.1 g
Protein 27.36 g

There are 321 calories in 1 serving of Egg and Veggie Casserole.

How long would it take to burn off 321 KCal?
Basketball	32 minutes
Cycling (10 MPH)	44 minutes
Jogging	26 minutes
Running	21 minutes
Swimming (crawl, moderate pace)	31 minutes
Walking	37 minutes
Weight Training	37 minutes
Values estimated based on person weighing 160 lbs.