This fiber loaded egg bake is perfect for a high protein meal prepped breakfast. Loaded with artichoke hearts, arugula and sun-dried tomatoes for a flavorful way to start your day.
Today’s brand new recipe by AEN Team member Katy is a protein packed egg bake to simplify your morning routine.
This recipe comes in at over 30 grams of complete protein per serving and takes advantage of detox promoting ingredients like artichoke hearts and eggs for a nourishing way to start the day.
We also love that this recipe can be prepped once and provide breakfast for 4 days. If you’re super busy in the mornings, this recipe is for you!
Recipe Highlights
- High protein: Satisfying and blood sugar-stabilizing ingredients to support a weight loss or wellness goal.
- High fiber: Thanks to artichoke hearts, we get over 5 grams of fiber per slice!
- Perfect for meal prep: Make once, eat for the next four days.
Key Ingredients
Eggs
Eggs are loaded with choline which is crucial for brain and liver health. Just three eggs per day covers nearly all of your daily choline needs.
And yes, you read the serving size right. This recipe makes 4 servings from 18 eggs. That’s because each egg only has around 5-6 grams of protein. To hit 30 grams of protein, we loaded up on the incredibly nutritious egg plus some delish prosciutto and parmesan.
Artichoke Hearts
Artichoke hearts are ridiculously high in fiber. Each “heart” has around 12 grams of fiber – that’s half of the recommended daily intake of fiber in one ingredient!
This not only contributes to satiety (feeling full from your meal), it also helps to reap the benefits of phase 3 liver detoxification.
As we discuss in the 7 Day Detox, fiber is crucial for the elimination phase of liver detoxification and artichoke hearts help to provide an ample supply of it.
If you haven’t used artichoke hearts in the past, you can find them either canned or jarred at your local grocery store. Typically, they’ll be close to the canned olives and sundried tomatoes.
Jumpstart your wellness journey
7 Day Detox
The 7 Day Detox provides a complete reset for your body, naturally promoting detoxification while curbing sugar cravings with a structured plan.
Equipment Needed
- 9×13 baking dish
Ingredient Swaps
- Prosciutto: Sub out the bacon for 1 tablespoon olive oil if making this vegetarian. You can also use 6 slices bacon instead of prosciutto.
- Arugula: Use any other hearty leafy green you have on hand, like kale or swiss chard.
Storing and Reheating
Store in the fridge in a glass container for up to 5 days. You can also freeze individual portions for up to 2 months. To reheat, wrap in aluminum foil and heat in an oven at 350 F for 10 minutes or until warmed through.
Did you love this recipe? Let me know in the comments below!
Easy Veggie Egg Bake
Ingredients
- 18 eggs
- 1 14 ounce can artichoke hearts drained and diced
- 1/2 cup sun-dried tomatoes
- 1/2 cup diced yellow onion
- 6 slices prosciutto chopped
- 2 cups arugula
- 1/4 teaspoon salt
- 1/3 cup parmesan cheese grated
Instructions
- Preheat the oven to 400 degrees F.
- In a large bowl add the eggs and whisk. Add the remaining ingredients except for the cheese and stir to combine.
- Pour the egg mixture into a greased 9×13 baking dish and top with the parmesan cheese.
- Bake for 30 minutes, or until the center is set. You should be able to poke a knife into the center and have the knife come out clean.
- Cool for 10 minutes before slicing into 4 servings.
- Store in the fridge in a glass container for up to 5 days. You can also freeze in individual portions for up to 2 months.
Equipment
Nutrition
Did you try this recipe?
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