Baked Eggs with Brussels Sprouts and Mushrooms – recipe
We eat a lot of eggs at our house.
As in, we eat them every day for breakfast. High-quality eggs are an excellent source of protein, fat, vitamin D, and healthy amino acids needed for muscle recovery. Most days we quickly fry them up, but when I have more time I like to shake things up a bit, especially after a long run when I feel especially entitled to a good meal.
This is one of my favorite weekend dishes. I love good breakfast hashes/bakes/whatever-they-are because they’re so easily customizable to personal tastes and diets.
Baked Eggs with Mushrooms and Brussels Sprouts
- 2-3 slices bacon
- 2 cloves garlic, minced
- 1 cup brussels sprouts, ends trimmed and roughly chopped
- 1 cup cremini mushrooms, sliced
- 2 eggs
- Crumbled feta or freshly grated parmesan
- Salt and pepper, to taste
- ½ avocado, diced
- Optional veggies to make it your own: caramelized onions, red bell pepper, sweet potatoes, or whatever else suits your fancy
- Preheat your oven to 400 degrees F.
- Heat a small cast iron skillet over medium heat. Fry the bacon, and once done, set it aside. When it’s cool, crumble it up. Don’t bother draining the grease from the pan…use it as your cooking fat for what comes next. Or, if you’re not as obsessed with bacon as I am and choose to skip this part, just heat a couple tablespoons of your favorite cooking fat.
- Add the brussels sprouts and mushrooms and sauté until the mushrooms are cooked, about 3 minutes. Salt and pepper as you go. Add the minced garlic and crumbled bacon, and mix everything up well.
- Crack the eggs over the vegetable mixture. Sprinkle with feta or parmesan and immediately transfer the hot skillet into your oven. Bake for about 10 minutes, or until the egg whites are cooked to your liking. If you don’t like a runny yolk, bake a little longer.
Dish up, top with avocado, and enjoy!
Health Benefits of Brussels Sprouts
Brussels sprouts are rather high in protein, which is unusual for vegetables. More than 1/4 of their calories come from protein. That being said, they don’t provide the necessary amino acids to be a complete protein.
Also, brussels sprouts have tons of vitamin A, folacin, potassium, calcium. Fiber is also present with 3-5 grams of fiber per cup. At 25 calories per 1/2 cup cooked, maybe you should eat more. This fiber belongs to the disease-fighting cabbage family. In fact, they may protect against cancer with their indole, a phytochemical.
Brussels Sprouts and You
What’s your favorite breakfast food for optimal nutrition? Leave us some ideas in the comments below.