One-Pan Egg & Vegetable Bake

Name: One-Pan Egg & Vegetable Bake
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 8 Eggs; 150 g Spinach; 1 Bell pepper; 1 Red onion; 60 g Feta; 1 tbsp Olive oil

30 minVegetarianGluten-freeGut healthMuscle preservationOvulationOne-panMeal prep friendly

Servings:

Ingredients

—Eggs — 8
—Spinach — 150 g
—Pepper — 1
—Red onion — 1
—Feta — 60 g
—Olive oil — 1 tbsp

Allergens

Contains eggsContains dairy

Method

01Preheat the oven to 180°C.
02Sauté the onion and pepper in an oven-safe pan for 3 minutes.
03Add the spinach until wilted.
04Whisk the eggs, pour over the vegetables, and sprinkle with feta.
05Bake for 18–20 minutes until the eggs are set.

Why this works

Eggs provide complete protein in the morning, supporting steady energy until lunch. Vegetables add fibre and micronutrients without needing to be cooked separately. Eggs also provide complete protein that supports muscle maintenance.

Sources

Scientific Opinion on the substantiation of health claims related to protein and growth/maintenance of muscle mass — EFSA Journal, 2010;8(10):1811

Meal Prep Tips

Storage: Cut into portions once cooled, store in an airtight container in the fridge for up to 4 days, or freeze for up to 2 months.

Reheating: Reheat in the microwave for 60–90 seconds, or in a 180°C oven for about 10 minutes, until warmed through.

Pairing: Pairs well with a slice of gluten-free toast or a side of fresh fruit.

Nutrition (per serving)

260

kcal

18g

protein

16g

fat

10g

carbs

2.1g

fiber

Always check product labels for allergens.