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Low-Carb Spring Vegetable & Swiss Egg Bake

A delightful low-carb bake featuring tender spring vegetables and nutty Swiss cheese, suspended in a savory egg custard. Ideal for brunch, light lunches, or meal prepping a delicious and healthy option.
Prep Time 15 minutes
Cook Time 43 minutes
Total Time 58 minutes
Servings 10
Calories 241 kcal

Equipment

  • Large skillet
  • Large mixing bowl
  • Whisk or fork
  • Casserole dish (approx. 2.5-3 quart capacity, e.g., 7x11 inch, deep 9x9 inch, or similar)

Ingredients
  

  • 12 large Eggs
  • 2.5 cups shredded Swiss Cheese approx. 10 oz / 280g
  • 10 Tbsp Milk whole or low-fat recommended
  • 2.5 Tbsp Unsalted Butter approx. 35g
  • 2.5 cups diced Asparagus from about 1 large bunch, trimmed
  • 2.5 cups diced Mushrooms about 10-12 oz / 280-340g
  • 3 Tbsp minced Shallot
  • 1 tsp Dijon Mustard
  • Generous 1/2 tsp Kosher Salt or Sea Salt
  • Generous 1/4 tsp Black Pepper freshly ground
  • 1/4 tsp Ground Nutmeg

Instructions
 

  • Oven & Dish Prep: Position an oven rack in the center and preheat to 350°F (175°C). Thoroughly grease your casserole dish with butter or non-stick spray.
  • Sauté Aromatics & Vegetables: Place the butter in the large skillet over medium heat. Once melted, add the minced shallots and cook, stirring, for about 1 minute until fragrant. Add the diced asparagus and mushrooms to the skillet. Continue to cook, stirring frequently, until the vegetables soften and the mushrooms release their liquid, about 6-8 minutes. Remove from heat and transfer the cooked vegetable mixture to the prepared casserole dish, spreading it evenly.
  • Layer the Cheese: Sprinkle the shredded Swiss cheese uniformly over the layer of sautéed vegetables in the dish.
  • Prepare Egg Custard: In the large mixing bowl, crack the eggs. Add the milk, Dijon mustard, salt, pepper, and ground nutmeg. Whisk vigorously until the eggs are well-beaten and all ingredients are thoroughly combined.
  • Combine & Bake: Carefully pour the egg mixture over the cheese and vegetables in the casserole dish. Ensure the egg mixture distributes evenly. Place the dish into the preheated oven.
  • Bake Until Set: Bake for 40 to 45 minutes. The bake is ready when the center is set (a knife inserted near the middle should come out clean) and the top is lightly golden brown.
  • Rest Before Serving: Remove the bake from the oven and let it stand on a wire rack for 10 minutes before slicing and serving. This allows the eggs to fully set and makes slicing easier.

Notes

Yield: 10 Servings Serving Size: 1 slice (approx. 1/10th of bake)
Storage & Reheating:
  • Leftovers can be stored, tightly covered, in the refrigerator for up to 4 days.
  • Reheat individual portions gently in the microwave or a toaster oven until warmed through. Avoid overheating to maintain the best texture.
Estimated Nutritional Information (Per Serving - 1 of 10):
  • Calories: 241 kcal
  • Total Fat: 17 g
  • Saturated Fat: 8.9 g
  • Carbohydrates: 4 g
  • Fiber: 0.9 g
  • Sugars: 2.4 g
  • Protein: 19.4 g
  • Sodium: 289 mg
  • Cholesterol: 221 mg
(Disclaimer: Nutritional information is an estimate calculated using standard databases and the ingredients listed. Actual values may vary based on specific product choices, preparation nuances, and the exact amount of salt used.)