Easy Brussel Sprout Egg Bake

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Finding new ways to eat your veggies for breakfast can feel like a real puzzle, especially when you’re trying to break free from the usual toast-and-coffee routine. We all know brussels sprouts are good for us, but they rarely make an appearance at the breakfast table – and that’s exactly why this brussels sprout egg bake has become such a game-changer in my morning lineup.

This cozy breakfast casserole is everything you need to start your day right: it’s filling, nutritious, and best of all, you can make it ahead on Sunday for easy reheating throughout the week. Plus, it’s the perfect way to use up those extra brussels sprouts hiding in your produce drawer.

Which Kind of Brussels Sprouts Should I Use?

Fresh Brussels sprouts are your best bet for this egg bake, though frozen ones can work in a pinch if you thaw and drain them well first. When shopping for fresh sprouts, look for bright green heads that are firm and compact – avoid any that have yellowing leaves or feel soft when squeezed. Smaller sprouts (about an inch in diameter) tend to be sweeter and more tender than larger ones, making them perfect for shredding into this dish. Just make sure to trim off the woody stem end and remove any damaged outer leaves before shredding them up.

Options for Substitutions

This simple egg bake can be adapted with several ingredient swaps if needed:

• Eggs: Eggs are the star here and can’t really be substituted. However, you can use 1 cup of egg whites instead of whole eggs if you prefer (about 8 egg whites).
• Brussels sprouts: Not a fan of Brussels sprouts or don’t have any? Try using shredded cabbage, kale, or even broccoli slaw instead. Just make sure to cook them until tender before adding the eggs.
• Red onion: Yellow onions, shallots, or even green onions work great here. If using green onions, use about 2-3 tablespoons chopped.
• Butter: You can swap butter with olive oil, coconut oil, or even ghee. Use the same amount as called for in the recipe.

Watch Out for These Mistakes While Cooking

The biggest challenge when making a Brussels sprout egg bake is preventing the sprouts from becoming bitter – the key is to avoid overcooking them by sautéing them just until they’re bright green and slightly tender before adding the eggs. Another common mistake is not shredding the Brussels sprouts finely enough, which can lead to uneven cooking and tough bites – aim for thin, consistent slices about 1/8 inch thick. The eggs can quickly go from perfectly set to rubbery, so keep a close eye on them and remove the bake from the oven when the edges are set but the center still has a slight wobble – they’ll continue cooking from residual heat. For the best flavor, make sure to properly season your vegetables while sautéing them, and don’t skip browning the onions until they’re soft and translucent before adding the sprouts.

What to Serve With Brussels Sprout Egg Bake?

This cozy breakfast bake pairs perfectly with a few simple sides to round out your morning meal. Toast is always a good choice – try some whole grain bread or an English muffin to soak up any extra egg. Since this dish leans savory, fresh fruit like berries or sliced melon adds a nice sweet balance to the plate. If you’re serving this for brunch, a side of crispy bacon or breakfast sausage works great, and don’t forget hot coffee or tea to complete the spread!

Storage Instructions

Keep Fresh: This egg bake is perfect for meal prep! Place any leftovers in an airtight container and pop it in the fridge – it’ll stay good for up to 3 days. I like to portion it out into individual servings to make breakfast prep even easier during busy mornings.

Make Ahead: You can prep the Brussels sprouts and onions the night before – just store them in the fridge until you’re ready to cook. This makes the morning assembly super quick, and you’ll have a fresh, hot breakfast in no time!

Warm Up: When you’re ready to enjoy your leftover egg bake, just microwave it for about 30-45 seconds, or until heated through. You can also warm it in a 350°F oven for about 10 minutes if you prefer a slightly crispier top.

Preparation Time	10-15 minutes
Cooking Time	25-30 minutes
Total Time	35-45 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 300-350
• Protein: 20-25 g
• Fat: 20-25 g
• Carbohydrates: 20-25 g

Ingredients

• 4 eggs
• 1 cup brussels sprouts, shredded (about 4-6)
• 1/4 cup diced red onion
• 1 tablespoon butter
• Salt and pepper, as preferred

Step 1: Preheat Oven and Prepare Baking Dish

Start by preheating your oven to 375°F (190°C).

While the oven is heating, place some butter in a 9 x 9 or 9 x 10 baking dish.

Put the baking dish in the oven to let the butter melt as the oven preheats.

Step 2: Prepare Vegetables

While the butter is melting and the oven is preheating, shred the Brussels sprouts to the desired size.

Then, dice the red onion into small, even pieces.

These veggies will form the base of your bake.

Step 3: Combine Ingredients in Baking Dish

Once the oven is fully preheated, remove the baking dish from the oven.

Carefully tilt the pan to spread the melted butter evenly across the bottom.

Add the shredded Brussels sprouts and diced red onions to the baking dish.

Gently toss them together to ensure they’re well mixed and coated with the butter.

Step 4: Add and Mix Eggs

Crack the eggs directly over the mixed vegetables in the baking dish.

Use a fork to whisk the eggs gently, mixing them into the Brussels sprouts and onions.

Make sure the eggs are distributed evenly throughout the vegetable mixture.

Step 5: Bake the Dish

Place the baking dish back into the preheated oven.

Allow it to bake until the egg mixture is set and the top is golden brown.

The exact baking time will depend on your oven, so start checking around 20 minutes.

Serve warm and enjoy this simple and delicious dish!