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Crustless Spinach & Feta Quiche

8 egg whites
2 whole eggs
1/2 tub of fresh baby spinach
1 yellow onion – diced
4 green onion stocks – diced
3 garlic cloves, crushed
4 oz (1/2 cup) crumbled feta
1 tbsp coconut oil – for sauteing onions & spinach
1 tsp coconut oil (for greasing the pan)
sea salt and ground pepper to taste

In a large frying pan, heat 1 tbsp coconut oil. When the oil starts to shine, add your onions. Add a handful of spinach at a time and stir the spinach leaves into the onions until they start to wilt. Once you have incorporated all of the spinach you are going to use, turn off heat and add garlic. Stir in the garlic until it becomes fragrant. Combine eggs, egg whites, salt, pepper, spinach mix and feta in a bowl and mix well. Then pour into your greased baking pan (8 x 8 or a round pan). Bake for 16-18 minutes, (or until firm in the middle) then let cool and serve!

Eggs in Clouds

4 eggs
1/4 cup grated cheese
1/4 cup chopped chives
1/4 cup cooked, crumbled bacon
salt and pepper

Separate eggs, putting whites in 1 large bowl and yolks in 4 small bowls. Whip whites until stiff peaks form. Fold in cheese, chives and bacon. Spoon into mounds on parchment lined baking sheet and make a deep well in center of each. Bake at 450 for 3 minutes, then add 1 yolk to each well, season with salt and pepper and bake until yolks are just set (2-3 minutes).

Make Ahead Scrambled Eggs

6 servings

  • 12 eggs
  • 1/2 cup heavy cream
  • 2 Tbsp. butter
  • 1 cup sour cream
  • 1 cup shredded Cheddar cheese
  • 1/8 tsp. white pepper
  • 1/2 tsp. salt


Beat eggs with cream in a large bowl. Melt butter in large skillet over medium heat. Pour eggs into skillet and cook, stirring frequently, until eggs are scrambled and just set, but still moist.Remove pan from heat and stir in sour cream. Spread eggs into a greased 12×7″ glass baking dish. Sprinkle with cheese. Cover tightly and refrigerate overnight. 

When ready to eat, preheat oven to 350 degrees. Uncover the baking dish and sprinkle eggs with pepper and salt. Stir gently, then bake for 20 to 30 minutes or until cheese is melted and eggs are hot, at least 140 degrees F on an instant-read thermometer.

Per serving: Calories 352 Calories from Fat 275 % Daily Value* Total Fat 30.6g 47% Saturated Fat 16.4g 82% Cholesterol 433mg 144% Sodium 485mg 20% Total Carbohydrates 2.9g 1% Sugars 0.8g Protein 17.2g

Baked Custard

  • 3 eggs, beaten
  • 1/4 cup sugar
  • 1/8 tsp. salt
  • 1 tsp. vanilla
  • 2-1/2 cups whole milk (NOT skim)


Preheat oven to 350 degrees. In large bowl, mix together eggs, sugar, salt and vanilla until well blended. Add milk and mix with a wire whisk until smooth. Pour into six 6-oz. custard cups.Place cups in 13×9″ pan and place in oven. Fill pan around the cups with about 1″ of water, being careful to not splash any water into the custard cups. Bake at 350 degrees for 45-55 minutes or until a knife inserted near the center comes out clean. Serve warm or cold. Store leftovers in refrigerator. 6 servings 

Amount Per Serving Calories 115 Calories from Fat 43 % Daily Value* Total Fat 4.8g 7% Saturated Fat 2.2g 11% Cholesterol 101mg 34% Sodium 114mg 5% Total Carbohydrates 12.3g 4% Sugars 12.9g Protein 5.4g

Scrambled Eggs with Spinach

4 servings

  • 12 oz. pkg. baby spinach leaves
  • 2 Tbsp. olive oil
  • 1/2 cup minced onion
  • 1 clove garlic, minced
  • 4 Tbsp. heavy cream
  • 8 eggs, beaten
  • salt and pepper to taste
  • 1/2 tsp. dried thyme leaves
  • 2 Tbsp. grated Parmesan cheese


Coarsely chop the baby spinach leaves. Heat oil in a large heavy skillet and cook the onion and garlic until crisp tender, about 5 minutes. Add the chopped spinach and cook, stirring often, until spinach is tender, about 5-7 minutes.In small bowl, beat cream with eggs, salt, pepper, and thyme until foamy. Add the egg mixture to the skillet and cook and stir so the eggs scramble with the spinach, about 4-5 minutes longer. Sprinkle with cheese and serve. 

Amount Per Serving
Calories 275
Calories from Fat 199
Total Fat 22.1g
Saturated Fat 7.6g
Cholesterol 395mg
Sodium 235mg
Total Carbohydrates 6.0g
Dietary Fiber 2.2g
Sugars 1.7g
Protein 15.0g

Crustless Broccoli Quiche

4 servings

  • 1 teaspoon olive oil, plus more for pie plate
  • ½-small onion, finely chopped
  • 4 large eggs
  • 1 cup whole-milk
  • 1 cup grated sharp or extra-sharp cheddar cheese, divided
  • ½-cup water
  • ¼-teaspoon dried thyme
  • ¼-teaspoon dried oregano
  • ½-teaspoon salt
  • ¼-teaspoon pepper
  • ¼-teaspoon chopped dried rosemary
  • 1 medium bunch broccoli, cut into florets, stems peeled and cut 1/3-inch thick


1. Heat oven to 375F. Brush a 9- or 10-inch pie plate with olive oil.
2. Heat oil in a small skillet over medium-high heat. Add onion and cook until softened, about 3 minutes. Transfer to a medium bowl; let cool.
3. Add eggs to onion and lightly beat. Whisk in dairy beverage, 1/2 cup of the cheese, water, thyme, oregano, salt, pepper and rosemary to blend.
4. Cover bottom of pie plate with broccoli. Pour cream mixture into pie plate. Sprinkle with remaining 1/2-cup cheese. Bake until a knife inserted in middle comes out clean and quiche is golden brown, 50 to 60 minutes.

Nutrition Facts
Serving Size 268 g
Amount Per Serving
Calories 266
Calories from Fat 160
Total Fat 17.8g
Saturated Fat 8.8g
Total Carbohydrates 10.4g
Dietary Fiber 2.6g
Sugars 5.6g
Protein 17.9g

Herbed Scrambled Eggs

2 servings

  • 6 large eggs
  • 2 tablespoons of cream
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 tablespoon unsalted butter
  • 1 teaspoons chopped fresh tarragon, parsley, or chives or a combination


1. Whisk eggs, cream, salt, pepper, and herbs in a medium bowl.
2. Melt butter in a large skillet over medium heat. Add eggs and cook, stirring with heatproof rubber spatula, until creamy, eggs are set but still moist, 3 to 5 minutes. Serve right away.

Nutrition Facts
Serving Size 162 g
Amount Per Serving
Calories 274
Calories from Fat 192
Total Fat 21.4g
Saturated Fat 8.7g
Total Carbohydrates 1.7g
Sugars 1.4g
Protein 19.1g

Frittata Lorraine

4 servings

  • 4 ounces bacon, cut into small pieces (3 to 4 strips)
  • 1 small onion, chopped
  • 8 large eggs
  • 1/4 cup water
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 4 ounces grated Gruyère (1 cup)


1. Heat a 10-inch nonstick ovenproof skillet over medium-high heat. Add bacon and sauté until it begins to crisp, 3 to 5 minutes. Add onion and sauté until soft, about 5 minutes.
2. Whisk eggs, water, salt and pepper in a medium bowl. Add egg mixture and cheese to skillet; cook until eggs are set on bottom but top remains slightly runny, about 5 minutes.
3. Heat broiler to high. Transfer skillet to oven and broil until eggs are set and golden, about 2 minutes. Cut into wedges and serve.

Nutrition Facts
Serving Size 190 g
Amount Per Serving
Calories 421
Calories from Fat 279
Total Fat 31.0g
Saturated Fat 12.4g
Trans Fat 0.0g
Total Carbohydrates 3.0g
Sugars 1.6g
Protein 31.7g

Baked Eggs with Cream and Cheese

4 servings

  • 4 tablespoons softened butter
  • 8 eggs
  • 1 cup grated Swiss cheese
  • 1 cup heavy cream, heated
  • Salt and pepper to taste


1. Preheat oven to 350 degrees F
2. Butter four-10 ounce ramekins and break 2 eggs into each one. If using smaller ramekins use one egg in each. Cover each portion with ¼ cup of cheese and ¼ cup warm cream, and season with salt and pepper.
3. Place the ramekins in a roasting pan filled with enough water to come half way up the sides of the ramekins. Bake for 15 minutes or until the cheese begins to brown. Serve immediately.

Nutrition Facts
Serving Size 159 g
Amount Per Serving
Calories 434
Calories from Fat 350
Total Fat 38.9g
Saturated Fat 21.7g
Total Carbohydrates 3.0g
Sugars 1.1g
Protein 19.1g

Eggs Benedict with Hollandaise

4 servings

  • 8 pieces Canadian bacon or 8 thin slices of smoked salmon
  • 2 cups cooked, frozen, or fresh spinach
  • 8 poached eggs (see attached recipe)
  • ½ cup Hollandaise sauce (see attached recipe)
  • 1 tablespoon chopped fresh flat-leaf parsley or dill (optional)


1. Heat skillet over medium heat until hot but not smoking. Add the Canadian bacon or salmon and cook for 2 minutes on each side, until lightly browned.
2. Divide the spinach among 4 plates. Top each serving with 2 pieces of bacon and 2 poached eggs. Spoon the Hollandaise over the eggs and sprinkle with parsley or dill and serve.

Nutrition Facts – with canadian bacon
Serving Size 163 g
Amount Per Serving
Calories 228
Calories from Fat 117
Total Fat 13.0g
Saturated Fat 4.0g
Total Carbohydrates 3.9g
Sugars 0.7g
Protein 23.6g

Nutrition Facts – with salmon
Serving Size 163 g
Amount Per Serving
Calories 206
Calories from Fat 103
Total Fat 11.5g
Saturated Fat 3.3g
Total Carbohydrates 3.0g
Sugars 0.7g
Protein 22.3g

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