Corn and Cheddar Egg Bake
A cheesy, protein-packed breakfast casserole with sweet corn, colorful bell peppers, and a hint of seasoned salt. Easy to prepare, low in saturated fat, and perfect for meal prep or a satisfying family breakfast.
Equipment
- 1 frying pan
- 1 rectangular baking dish (9" x 13")
- Mixing Bowl
- Whisk
- Cooking spray
Ingredients
- 1 cup corn kernels frozen or fresh
- 1 red bell pepper chopped
- 1 medium onion chopped
- 2 scallions chopped
- ½ tsp kosher salt
- 6 large eggs
- 1 cup liquid egg whites
- 1 cup fat-free cheddar cheese
- 2 tbsp plain non-fat Greek yogurt
- 1 tsp seasoned salt
- Cooking spray as needed
Instructions
- Preheat Your Oven: Begin by setting your oven to 350°F (175°C). Preheating ensures that your egg bake cooks evenly from edge to center. While the oven warms, you can prepare the vegetables and egg mixture so everything is ready to assemble without delay.
- Chop the Vegetables: Take your red bell pepper, onion, and scallions. Dice the red bell pepper into small, evenly sized pieces so they cook uniformly. Chop the onion into similar-sized pieces to ensure they soften at the same rate. Slice the scallions thinly, separating the green tops from the white bottoms if desired for presentation. Having all vegetables prepped in advance makes the cooking process smooth and stress-free.
- Sauté the Peppers and Onions: Place a frying pan over medium-high heat and lightly coat it with cooking spray. Once heated, add the chopped red bell pepper and onion along with ½ teaspoon of kosher salt. The salt helps draw out moisture and enhances the flavor. Sauté the vegetables for approximately 5 minutes, stirring occasionally, until they begin to soften and the edges look slightly caramelized.
- Add the Corn: After the initial sauté, add 1 cup of corn kernels to the pan. Continue cooking the mixture for an additional 5 minutes, stirring occasionally, until all vegetables are tender and the corn is heated through. The sweet corn adds a pop of flavor and texture, balancing the savory notes from the onions and bell pepper.
- Combine the Egg Mixture: While the vegetables cook, grab a mixing bowl and crack in 6 large eggs. Pour in 1 cup of liquid egg whites to increase protein and keep the dish light. Add 1 cup of fat-free cheddar cheese, 2 tablespoons of plain non-fat Greek yogurt, 2 chopped scallions, and 1 teaspoon of seasoned salt. Whisk everything together thoroughly until smooth and fully combined. The cheese and yogurt will add creaminess, while the eggs and egg whites provide structure and protein.
- Prepare the Baking Dish: Take a rectangular baking dish (9" x 13") and spray it generously with cooking spray to prevent sticking. Spread the cooked vegetable mixture evenly across the bottom of the dish, ensuring that it forms a flat layer. This even distribution ensures every bite of the egg bake contains a mix of vegetables.
- Pour in the Egg Mixture: Slowly pour the egg, cheese, and yogurt mixture over the vegetables. Gently shake the dish or use a spatula to help the mixture settle evenly. Make sure the eggs cover the vegetables completely for uniform cooking. This step is key to achieving a firm, cohesive bake.
- Bake to Perfection: Place the baking dish in the preheated oven and bake for 35-40 minutes. The egg bake is done when the center is set and no longer jiggles when you gently shake the dish. The top should be lightly golden and the edges slightly puffed. Baking slowly at 350°F ensures the eggs cook evenly without drying out, and the cheese melts throughout for a creamy texture.
- Let it Cool Slightly: Remove the dish from the oven and allow it to rest for 5-10 minutes. This helps the bake firm up and makes slicing easier. Cutting immediately after baking can cause the pieces to crumble.
- Slice and Serve: Cut the egg bake into 4 generous servings. Serve immediately with toast, bacon, or breakfast sausage, or enjoy it on its own for a high-protein, fiber-rich meal. For meal prep, allow the bake to cool completely, cover, and store in the refrigerator. Reheat in the microwave or air fryer for a quick breakfast or lunch option.
Notes
- For best results, use fresh or frozen corn; if using frozen, thaw slightly before cooking.
- Whisk the eggs and yogurt thoroughly to ensure a smooth, creamy texture.
- You can swap red bell pepper for yellow or orange for a sweeter taste.
- Add extra vegetables like spinach or mushrooms to increase fiber and nutrients.
- Cooking spray or a light coating of olive oil prevents sticking and ensures easy serving.
- Let the bake rest after removing from the oven for clean slices.
- Adjust seasoned salt according to taste or dietary restrictions.
