Egg Casserole

Meal prepping is my savior when it comes to keeping on track with my eating, reducing my stress and saving me time.

It is absolutely a must when it comes to lunch as it saves me from temptations of Jimmy John’s and Panera. But I have also found that during the weekdays, it is a huge help to prep breakfast for the week.

I go to the 6am class at my CrossFit gym on Mondays, Wednesdays and Fridays; so being able to come home after and be able to just grab something out of the fridge rather than having to grab the frying pan is ideal.

I have made quiches and egg bakes before but when cooking this past weekend I wanted to eliminate the crust / potatoes from the recipe as I am doing a sugar detox.

After consulting a few cookbooks and recipes to get a sense of needed portions, the end result was this egg casserole dish that yields 6 servings. It is super easy to prep and holds up well all week:


12 Eggs
1 cup Whole Milk
14 oz Canned Diced Tomatoes
1/2 cup Shredded Sharp Cheddar
8 oz Pancetta
Prep Time

10 minutes
Cook Time

40 minutes

  • Preheat the oven to 350 degrees.
  • Combine the tomatoes (drained), cheese and pancetta in a bowl and then spread the ham mixture evenly out into a lightly sprayed (I use coconut oil) 9 x 13 baking dish.
  • Whisk the eggs and milk and then pour over the ham mixture.
  • Bake uncovered for 35-40 minutes.

When it comes out of the oven it should have a gorgeous golden brown color with specs of red and pink. For me the best part of the bite is the tart of the canned diced tomatoes.

I have actually been having this casserole each morning with white rice – a twist on egg fried rice. I chop up the casserole like it is an egg scramble and mix in the rice. It is a great start to the day.

I actually think I work harder to beat the clock in the WOD just so that I can get home sooner for this dish.

I found that one casserole yields 6 servings (approximately 2 eggs per serving). I did the math and 1 serving has 24 grams Fat, 4 grams Carb and 22 grams Protein.

The pancetta is a fatty ham to be throwing into the mix and the main cause for the high fat content in the dish.

You can easily substitute in regular baked ham or chopped sausage or ground beef to lower the fat content. (A warning though if you do go with sausage or ground beef, make sure to brown it first in a frying pan and drain. You don’t want excess liquid in your dish.)

So in 50 minutes I had six breakfasts ready to go for the week. You can call me an egghead, but that’s just plain smart.

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