Vegetable Casserole

I’m on a big egg kick. Eggs with cheese and veggies are so versatile and so easy to cook — not to mention, always delicious. This dish is also keto and low carb friendly. It can be prepped the night before and it’s perfect for company. You can add any vegetable or type of cheese to this dish. You can also omit adding salt to reduce the sodium (the cheese has plenty of salt without having to add any).

Ingredients:

  • 2 tbsp olive oil

  • 1 shallot

  • 3 cloves garlic

  • 2-3 small zucchini

  • 1 cup Button mushroom

  • 1/2 cup Broccoli

  • 1/2 cup of tomatoes

  • 8 eggs

  • 2 tbsp half and half

  • 1 tsp salt

  • 1/2 tsp pepper

  • 2 tbsp Parmesan

  • 1/2 cup mozzarella

  • chives to garnish

Recipe

  1. Heat oil in a pan. When hot add shallots and garlic, cook for ~2-3 minute

  2. Add mushroom, cook for 2-3 min, add zucchini and broccoli, cook till soft, about 7 minutes, add tomatoes

  3. In a bowl mix egg, half and half, mozzarella, 1 tbsp of Parmesan and salt & pepper

  4. Add vegetables to casserole dish, pour egg mix on top and mix with veggies

  5. Top with extra veggies

  6. Place in oven for 25-30 min, make sure center is cooked

  7. Garnish with chives

Nutriton: Makes 4 slices (serving 1 slice) Calories: 190, Fat: 15 g, Carbs: 8 g, Fiber 2 g, NET carbs 6 g, Protein: 11 g, Sodium: 600 mg



Zucchini Mozzarella Frittata

Frittata’s are versatile, easy, take minimal time, and are delicious! Whenever I have extra veggies in the fridge I love to make a frittata! For this one I just used zucchini, shallots, garlic, mozz, parm, and eggs! The vegetables and cheese can all be substituted to whatever you have on hand or are in the mood for!

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Ingredients

  • 2-3 cloves of garlic, chopped

  • 1 shallot, chopped

  • 1 zucchini (~3 cups), chopped

  • 2 tbsp olive oil

  • 6 eggs

  • 2 tbsp half and half

  • 1 cup mozzarella

  • 1 tbsp parmesan

  • 1/4 tsp salt

  • 1/4 tsp pepper

Recipe

  1. Preheat oven to 350

  2. Mix eggs, half and half, mozzarella, parmesan, salt & pepper in a bowl

  3. In a 10 inch oven proof skillet, heat the oil to medium/high heat, sauté onion and garlic (3-4 min), add zucchini (and/or other vegetables) till sautéed to desired texture (I like the vegetables to be tender but not overcooked)

  4. Spread the vegetables, onions and garlic to the bottom of the pan and add egg mix, reduce heat to medium

  5. Add any extra cheese or vegetables to the top

  6. Place in oven and cook for 15-18 minutes

  7. Garnish the frittata with extra parm and herbs!

Nutrition (serving 1 slice): 234 calories, 15 g fat, 6 g carb, 2 g fiber, 4 NET carbs, 18 g protein, 480 mg sodium