Fresh Start Bariatric Cookbook: Healthy Recipes to Enjoy Favorite Foods After Weight-Loss Surgery

Egg Casserole with Spinach, Peppers, and Tomatoes


When guests are in from out of town, I hate to spend the entire morning in the kitchen instead of visiting. This egg casserole feeds a crowd, and you can put it together the night before. A lot of people struggle with meeting the recommended servings of fruits and vegetables in a day, especially after surgery when eating such a small amount of food. This is a great way to sneak in some extra veggies first thing in the morning. Not feeding a crowd? No problem. Store the leftovers in small individual containers and refrigerate to reheat for the next few days’ breakfasts, and freeze the rest for a later day.

Nonstick cooking spray

2 teaspoons extra-virgin olive oil

1 teaspoon minced garlic

½ red bell pepper, diced

½ yellow bell pepper, diced

4 ounces (1½ cups) diced mushrooms

½ red onion, diced

1 cup spinach

18 eggs

2 tablespoons low-fat milk

½ teaspoon dried oregano

½ teaspoon dried basil

¼ teaspoon red pepper flakes

3 medium tomatoes, diced

1 cup shredded low-fat mozzarella cheese

½ cup shredded Parmesan cheese

1 Preheat the oven to 350°F. Spray a 9-by-13-inch baking dish with cooking spray and set aside.

2 In a large skillet over medium heat, heat the olive oil. When the oil is hot, add the garlic, red and yellow bell peppers, mushrooms, and onion, and sauté for 3 to 5 minutes, until tender.

3 Mix in the spinach, and cook just until it wilts, 1 to 2 minutes. Remove the skillet from the heat.

4 In a large bowl, whisk together the eggs, milk, oregano, basil, and red pepper flakes.

5 Add the cooked vegetables, tomatoes, and mozzarella to the egg mixture. Stir to combine.

6 Pour the mixture into the baking dish and sprinkle the Parmesan cheese over the top.

7 Bake for 35 to 40 minutes, or until lightly browned. Let the casserole rest for 5 minutes before serving.

8 Store leftovers in the refrigerators for up to 1 week. Reheat before eating.

Serving tip: Customize this egg casserole and keep it interesting by adding other ingredients to vary the filling. Try cooked spicy turkey or chicken sausage. Consider serving it with sliced avocado and Fresh Salsa (here) or hot sauce to spice things up even more.

Per Serving: Calories: 133 Total fat: 8g Sodium: 172mg Total carbs: 3g Sugar: 1g Fiber: 0g Protein: 11g

Post-Op Servings

image 1 (2-inch by 2-inch) square piece