⏱ 55 min totalEgg and Bacon Mini Casseroles
Per 1 serving · 215 g · 12 ingredients
of a 2,000 cal day
- Protein19g24% of calories
- Carbs14g18% of calories
- Fat21g58% of calories
At a glance
One serving of Egg and Bacon Mini Casseroles (215 g) has 316 calories, with 19 g of protein, 14 g of carbohydrates and 21 g of fat. Most of its energy comes from fat (58% of calories). It is high in protein (38% DV), Vitamin A (49% DV) and Vitamin E (22% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 26%, 37% and 74% of the daily value.
High in
20%+ of the daily value
- Protein38%
- Vitamin A49%
- Vitamin E22%
- Vitamin K164%
- Riboflavin (B2)45%
- Vitamin B621%
Good source of
10–19% of the daily value
- Dietary fiber10%
- Vitamin D11%
- Thiamine13%
- Niacin12%
- Magnesium17%
- Copper17%
Watch
20%+ of the daily value
- Sodium26%
- Saturated fat37%
- Cholesterol74%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 spray , about 1/3 second Cooking spray
1 slice 12 oz pkg Turkey bacon
³⁄₁₆ package (10 oz) Spinach
⅔ slice Whole wheat bread
⅓ tbsp Olive oil
³⁄₁₆ cup, shredded Cheddar cheese
½ medium Scallions
¹⁄₁₆ tsp Garlic powder- 🥄¹⁄₁₆ tsp Salt
³⁄₁₆ dash Black pepper
1 large Egg- ³⁄₁₆ cup 2% milk
Directions
- 1
Preheat the oven to 375°F. Spray a 12-well muffin tin (or two 6-well muffin tins) with cooking spray and set aside.
- 2
Cook the turkey bacon in a sauté pan over medium heat until crispy. Drain, chop, and set aside.
- 3
Place the thawed spinach in a mesh strainer and squeeze out the excess water. Set aside.
- 4
In a large bowl, coat the cubed bread with olive oil. Add the spinach, cheese, scallions, garlic powder, salt, pepper, and bacon. Toss until well combined and divide the mixture evenly among the muffin wells.
- 5
In the same bowl, beat the eggs and stir in the milk. Pour the mixture over the bread in the muffin tin, dividing evenly.
- 6
Bake for 30-40 minutes, or until the tops are golden and the centers are set. A toothpick should come out clean.
- 7
Allow the casseroles to cool before serving.
Vitamins & minerals
Amounts for 1 serving (215 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 440 μg | 49% |
| Vitamin C | 4 mg | 5% |
| Vitamin D | 2 μg | 11% |
| Vitamin E | 3 mg | 22% |
| Vitamin K | 197 μg | 164% |
| Thiamine | 0.2 mg | 13% |
| Riboflavin (B2) | 1 mg | 45% |
| Niacin | 2 mg | 12% |
| Vitamin B6 | 0.3 mg | 21% |
| Folate (B9) | 112 μg | 28% |
| Vitamin B12 | 1 μg | 46% |
| Pantothenic acid | 1 mg | 24% |
| Choline | 175 mg | 32% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 326 mg | 33% |
| Iron | 3 mg | 33% |
| Potassium | 446 mg | 9% |
| Magnesium | 70 mg | 17% |
| Phosphorus | 337 mg | 48% |
| Zinc | 3 mg | 23% |
| Copper | 0.2 mg | 17% |
| Manganese | 1 mg | 35% |
| Selenium | 30 μg | 54% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 3,393 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 9 μg | — |
| Fructose | 0.5 g | — |
| Galactose | 0 g | — |
| Glucose | 0.5 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 3 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0.2 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 3 g | — |
| Proline | 1 g | — |
| Retinol | 156 μg | — |
| Serine | 1 g | — |
| Starch | 5 g | — |
| Sucrose | 0.1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 316 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 60minWalking (3.5 mph)
- 38minCycling (moderate)
- 26minRunning (6 mph)
- 44minSwimming laps
Common questions
How many calories are in Egg and Bacon Mini Casseroles?
One serving of Egg and Bacon Mini Casseroles (1 serving) has 316 calories, which works out to 147 calories per 100 g. That is about 16% of a 2,000-calorie day.
Are Egg and Bacon Mini Casseroles high in protein?
It provides a solid 19 g of protein per serving (38% of the 50 g daily value), but protein supplies only 24% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Are Egg and Bacon Mini Casseroles keto-friendly?
It is hard to fit into a strict keto diet. One serving has 11 g of net carbs and 18% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Egg and Bacon Mini Casseroles?
606 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Egg and Bacon Mini Casseroles?
4.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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