Breakfast
Veggie Egg Bake with Spinach, Mushrooms & Cheddar
A make-ahead egg bake loaded with three vegetables and enough protein to hold you until lunch. Bake one dish on Sunday and you have five mornings of a warm, savory breakfast that keeps your blood sugar steady instead of leaving you hungry an hour later.
Veggie Egg Bake with Spinach, Mushrooms & Cheddar
Recipe Card
Veggie Egg Bake with Spinach, Mushrooms & Cheddar
Method: Baked·Cuisine: American
Ingredients
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10 large eggs
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1/2 cup 2% milk (or milk of choice)
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1 tbsp olive oil
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1 medium yellow onion, diced
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1 red bell pepper, diced
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8 oz cremini mushrooms, sliced
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5 oz fresh baby spinach, roughly chopped
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2 cloves garlic, minced
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1 cup shredded sharp cheddar, divided
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3/4 tsp salt
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1/2 tsp black pepper
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1/4 tsp smoked paprika (optional)
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Optional: whole grain toast, for serving
Instructions
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1
Heat oven to 375°F. Lightly grease a 9×13-inch baking dish with a little olive oil.
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2
Warm the olive oil in a large skillet over medium heat. Add the onion and bell pepper and cook until softened, about 5 minutes.
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3
Add the mushrooms and cook 5 to 6 minutes, until they release their liquid and it cooks off. Stir in the garlic for 30 seconds, then add the spinach a handful at a time, stirring until wilted, about 2 minutes. Let the vegetables cool for a few minutes.
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4
In a large bowl, whisk together the eggs, milk, salt, pepper, and paprika. Stir in 3/4 cup of the cheddar and the cooked vegetables.
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5
Pour the mixture into the baking dish and scatter the remaining 1/4 cup cheddar over the top.
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6
Bake 32 to 38 minutes, until the center is set and the edges are lightly golden. Let rest 5 minutes, then cut into 6 squares. Serve with whole grain toast if you like.
Meal Prep Tip
Bake it Sunday, cool completely, then slice into portions. It keeps 4–5 days in the fridge and freezes well wrapped individually — reheat a square in the microwave for 60–90 seconds for a hot, protein-packed breakfast on a busy morning.
Nutrition
Per serving — estimate, without toast.
Calories
230
Net Carbs
5g
Total Carbs
7g
Fiber
2g
Protein
19g
Fat
15g
Saturated Fat
6g
Nutrition pending review by our registered dietitian — estimate only. Not medical advice.
Keywords
Breakfast
Make-ahead
High Protein
Vegetarian
Freezer-friendly
Low Sugar
Besides Sugar
Besides Sugar: Protein at Breakfast
Leading with protein in the morning — about 19 grams here — blunts how sharply a meal raises your blood sugar and keeps you full for hours, which makes it far easier to skip the mid-morning carbs that tend to spike glucose.
About Prediabetes Mastermind
Prediabetes Mastermind builds practical, science-backed tools for reversing and managing prediabetes — meal frameworks, recipes, and plans verified by a registered dietitian. We treat prediabetes as a condition worth taking seriously, and we focus on what you can do, not what to fear.
These recipes and their nutrition figures are pending review by our registered dietitian. Nutritional information is an estimate and not medical advice; consult your healthcare provider about your individual plan, especially if you take glucose-lowering medication.
