Breakfast Egg Bars
I know I’ve shared this on Instagram, but I love these breakfast egg bars so much that I had to find a more permanent spot for it here on the blog, too. I came up with this recipe back when I first discovered @glucosegoddess. In this interview and then again in her book, she talks about how eating a balanced savory breakfast each morning can help keep your blood sugar stable throughout the day.
The only problem is that I’m not always interested in cooking breakfast every day. So I started brainstorming what I could make on a Sunday or Monday that would last me all week long, that is balanced and has lots of nutrients to make my blood sugar happy. My mind first went to a crustless quiche… and then I remembered that almond flour adds a great texture to a baked egg dish. I gave it a try and now it is my breakfast obsession.
Breakfast Egg Bars
Ingredients
6 eggs
3/4 cup milk (unsweetened nut milk works too!)
1 cup almond flour
1 tsp baking powder
1-2 heaping cups spinach, roughly chopped
2 tbsp onion, diced
1.5 chicken sausages, diced (optional)
1/2 red pepper, diced (optional)
2 tbsp grated parmesan cheese
1 tsp avocado oil
Salt and pepper
Instructions
1. Whisk eggs and milk together.
2. Stir in the almond flour and baking powder, followed by spinach, onion, salt and pepper (and red pepper and chicken sausage if you’re adding those!).
3. Pour into a lightly greased 2qt baking dish.
4. Bake at 375 degrees for 30 minutes, or until set.
Variations for Breakfast Egg Bars
My favorite thing about this recipe is that you can switch it up depending on what you have on hand, dietary preferences, or just what you’re in the mood for. Leave the sausage out to make it vegetarian! Use vegetables that you like best or that you have on hand! Prefer shredded cheddar over parm? Go for it!
Vegetables
When it comes to veggies, I usually make mine with roughly chopped fresh spinach and diced red onion. But as you can see from this recipe, peppers are also DELISH… and the possibilities don’t stop there! Have broccoli on hand? Chop it up finely and add it in. Have some leftover roasted asparagus? You get the idea.
Protein
I’ve only tried this with pre-cooked chicken sausage, but you could certainly switch it up with a different type of regular or breakfast sausage. Obviously, if it’s raw, just be sure to cook it thoroughly before mixing it in with the egg mixture to bake. If you don’t like any form of sausage, you could also crisp up some bacon, roughly chop it, and add that in. Pancetta would probably work well, too!
Cheese
When it comes to cheese, feel free to sprinkle whatever you like best on top! I love how subtle grated parmesan is on top, but if you want some nice cheese pulls in the morning, I’d definitely opt for a melty option like shredded cheddar, Mexican blend, or mozzerella!
Breakfast Egg Bars
Ingredients
- 6 eggs
- 3/4 cup milk (unsweetened nut milk works too!)
- 1 cup almond flour
- 1 tsp baking powder
- 1-2 heaping cups spinach, roughly chopped
- 2 tbsp onion, diced
- 1.5 chicken sausages, diced (optional)
- 1/2 red pepper, diced (optional)
- 2 tbsp grated parmesan cheese
- 1 tsp avocado oil
- Salt and pepper
Instructions
1. Whisk eggs and milk together.
2. Stir in the almond flour and baking powder, followed by spinach, onion, salt and pepper (and red pepper and chicken sausage if you’re adding those!).
3. Pour into a lightly greased 2qt baking dish.
4. Bake at 375 degrees for 30 minutes, or until set.
Nutrition Information:
Yield: 6 Serving Size: 1Amount Per Serving: Calories: 145Total Fat: 9.4gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 13gCholesterol: 173mgSodium: 174mgCarbohydrates: 5gFiber: 1gSugar: 2.4gProtein: 11g
PS. If you like these breakfast egg bars, you might also like Hashbrown Crust Quiche, Greek Yogurt Asiago Bagels, and Broccoli Cheddar Quiche.
