Egg bake with broccoli and cheese in a white casserole dish

Gut-Friendly Egg Bake

Lately, this has been a simple, go-to recipe that our family has been using that is gut-friendly when I've been flaring.

Eggs are something that I can handle pretty well in a flare, but this may not be the case for every IBD patient. Mentioned below is also the option to sub certain ingredients out if you prefer dairy-free or are vegan, etc. I have not adjusted this recipe using just egg whites, so I am unable to tell you how that would turn out.

This is just a simple breakfast/brunch recipe I turn to when I know I have a quick few minutes to gather the ingredients and pop it in the oven.

Serves 12

Ingredients for gut-friendly egg bake

  • 6 eggs
  • 1/2 cup shredded cheddar
  • 1/4 cup milk
  • 1 tablespoon salt
  • 1 tablespoon pepper
  • 4 pieces of white bread ripped up to be placed at bottom of the pan

Optional ingredients: bell peppers, onions, diced ham, broccoli florets, mushrooms, hot sauce – depending on your preferences, and what works for your stomach.

As always, the ingredients above can be substituted for non-dairy milk, vegan cheese, etc.

Gut-friendly egg bake instructions

  1. Heat oven to 400 degrees (Fahrenheit).
  2. Spray pan with cooking spray to ensure nothing sticks to the bottom and the sides of the cookware.
  3. Whisk eggs together until consistent.
  4. Add milk, pepper, and salt and whisk again
  5. Place ripped-up pieces of white bread on the bottom of the pan, trying to make a layer of just bread on the bottom.
  6. Pour eggs evenly over bread. You may have to press down for eggs to saturate the bread and soak up all the milk, eggs, and seasonings.
  7. Lastly, place an even layer of cheese on top of all other ingredients.
  8. Cook at 400 for 45 minutes. Let cool off and enjoy.

Note: These ingredients are simply a blueprint that is meant for you to go off of. If you’re feeling adventurous, then add some veggies or other ingredients at your own risk!

Perfect for family breakfast

My family loves waking up to this type of egg bake and always leave the table feeling full and happy.

This bake also makes for great cold leftovers and reheats well within 2 days, though I doubt it won’t be eaten within 1 sitting. Depending on the ingredients you like to throw in and what your stomach is able to digest, you'll fill up quickly if you put in additional ingredients.

Honestly, if my stomach handled it better, I would absolutely LOVE to add Hollandaise sauce on top or on the side, but I find no matter how I alter the recipe – some things are just too rich.

That’s why I love this recipe because it’s so simple and we can add/subtract what our bodies may or may not agree with!

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Nutrition facts

Per Serving

  • calories: 457
  • carbohydrate: 55.1g
  • cholesterol: 181mg
  • dietary fiber: 2.4g
  • protein: 29g
  • saturated fat: 5.3g
  • sodium: 1272 mg
  • sugars: 7.7g
  • total fat: 12.9g

Disclaimer: does not provide any express or implied warrant toward the content or outcome of any recipe.

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