Simple Baked Eggs
Serves: 1
Happy Sunday! I hope you are enjoying your weekend! 
With the start of the new year always comes resolutions. The majority of resolutions are fitness and nutrition related. With that said, I have been receiving a large number of emails in regards to what my meals look like. Yes, I do post 1 day of meals on Wednesdays (usually what I eat on Tuesday), but many of you want to see more than just one day! You aren’t looking to follow my meal plan, but more so for quick, simple, healthy and (usually) single serve meals that will help keep you on track with your new years resolutions! So, I have decided to start sharing some of the ‘mini’ recipes I make during the week. Most of these things are last minute thoughts put together based on what I am in the mood for or what I have on hand in the house. As always, feel free to customize these recipes to your own tastes or based on what you have on hand. The idea behind sharing these is to give you a few more ideas (other than the amazing sweet ones 
) to add to your ‘go-to’ list of recipes! I will add a category called “Quick Recipes” so that you will be able to find any of them when you are in the mood for something new! Please feel free to offer any feedback on this and let me know what other things you would like to see included!
Fit Ingredients
- 4 egg whites
- 1/4c coconut milk, carton (or milk of choice)
- 1/2c chopped broccoli*
- 2 tsp Frontier Pizza seasoning
*Feel free to add in any veggies, cheese, meat, etc that you would like!
*******************************************************************
- 6 inch cake pan (or any oven safe baking dish)
- non stick cooking spray
*******************************************************************
Directions
1. Pre heat your oven to 375 degrees.
2. Spray your cake pan with non stick spray.
3. In a bowl whisk together your egg whites and milk.
4. Mix in your broccoli and seasoning.
5. Pour into your pan.
6. Bake for ~20-24 minutes.
This recipe took me 2 minutes to put together. I popped it in the oven before I jumped in the shower and it was done by the time I was dressed. I paired it with the remaining broccoli, roasted brussels sprouts, and a bowl of kabocha squash topped with sunflower seed butter. Protein, veggies and healthy fats all in one meal! Quick, tasty and simple! (I had pre roasted the brussels and kabocha so they just required a few minutes of reheating). This also packs well for traveling!
***************************************************************************************************************************************************************
Nutrition (for the entire recipe using broccoli):
Calories: 103.1, Protein: 17.3g, Carbs: 5.9g, Fat: 1.1g (1g Saturated), Sodium: 248mg, Fiber: 2g (Net Carbs: 3.9g)
****************************************************************************************************************************************************************
{ 12 comments… read them below or add one }
I always eat multiple whole eggs each day. I guess after reading up on paleo stuff, I think real whole eggs is where it is at.
But in the meantime, this looks good, though the only cake pan I have is a 9 inch one, so I’m not sure what I would do about that. I’d probably coat the pan with lots of coconut oil instead of that spray stuff.
Your mini meals are interesting. I wish you were my RD , ha (though I’m not an athlete).
How many “meals” per day do you have? How many calories range for eaach meal?
HI Samara! You are definitely welcome to use whole eggs! The reason why I didn’t use them in this particular recipe was because I had a huge bowl of kabocha squash topped with sunflower seed butter on the side, so that was my fat in the meal. I use whole eggs all the time though. To work with the 9in pan you could just increase the egg whites to 6 and the milk to 3/4c. I use carton coconut milk (45 calories per cup). I have used almond milk, but I prefer coconut. I do not like soy milk. I eat 5-7 meals a day depending on my hunger levels and activity for the day. I prefer not to share calorie information (nor would I be able to tell you the exact amount for each meal since I just know ‘about’ what I eat in a day) since we each require a different amount of calories and should be listening to our bodies!!
Thanks for stopping by! I hope that info helped!
I meant 1/3c coconut milk not 3/4c
Oh, and what brand of coconut milk do you use? The full fat canned stuff?
Ever use other kinds like soy or anything?
Quick, single-serving recipes are the best! I’m not a fan of eggs (I so wish I was- they’re so nutritious!) but this egg dish is pretty gorgeous
.
Thanks so much Carly!! What is your favorite breakfast food/meal?
So delish & EASY!!!! My middle name is “it has to be easy”!!!
Mine too! The easier the better!
HA! After hot yoga this morning, I prepared my protein pancake, put it on the stove, and then hopped in the shower as well. It was done by the time I got out and I was also starving at that point too. High-Fives!
Great minds think alike….especially when it comes to getting food in our bellies ASAP!
LOVE single serve recipe ideas!! THANK YOU THANK YOU :0). I am the only one in my home who eats clean and it is difficult to find single serve meals that are yummy and quick. I love eggs and could eat then at every meal!! I think I must go through like 5-6 dozen eggs a week by myself LOL!! I just eat the whites though and found it is still cheaper to buy the whole carton of eggs and separate them then to buy carton whites. I would love to see snack ideas especially good for night time. Thank you again so much for all the fabulous recipes. Oh and crock pot single serves would be awesome!!!
Hi Luvena! I am so happy you love the single serve idea! I know there are many readers like you who are making these meals only for themselves! I eat just about as many eggs as you…..maybe more! I am addicted to eggs! There are so versatile! I just got a crockpot for Christmas, so I will have to create some new recipes using it. However, those will be make and freeze most likely since I only have a 6qt crockpot, which can’t make single serve recipes! As for night time snacks, are you looking for something other than the dessert recipes? What type of things are you thinking of for “night time” snacks? Let me know!