⏱ 30 min total

Simple Vegetable Egg Bake

Name: Simple Vegetable Egg Bake
Prep time: 5 min
Cook time: 25 min
Total time: 30 min
Yield: 1 serving
Ingredients: 4 large Egg; ¼ cup 2% milk; ¼ tsp Salt; ¼ tsp Black pepper; 1 oz Cheddar cheese; ½ cup, chopped Zucchini; ⅛ cup chopped Broccoli; ⅛ cup, chopped Onion; ½ tsp Dill

Per 1 serving · 385 g · 9 ingredients

Calories

455

23%
of a 2,000 cal day

Protein
35g
31% of calories
Carbs
9.7g
9% of calories
Fat
30g
60% of calories

Portion

✓ Protein-dense

At a glance

One serving of Simple Vegetable Egg Bake (385 g) has 455 calories, with 35 g of protein, 9.7 g of carbohydrates and 30 g of fat. Most of its energy comes from fat (60% of calories). It is high in protein (71% DV), Vitamin A (49% DV) and Vitamin C (25% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 47%, 63% and 259% of the daily value.

Per 100 g

118cal

low energy density

Protein per 100 cal

7.8g

Net carbs

carbs minus fiber

Fiber

1.4g

6.5 g sugar

High in

20%+ of the daily value

Protein71%
Vitamin A49%
Vitamin C25%
Vitamin D33%
Riboflavin (B2)95%
Vitamin B644%

Good source of

10–19% of the daily value

Vitamin E17%
Vitamin K14%
Thiamine13%
Potassium13%
Magnesium13%
Manganese13%

Watch

20%+ of the daily value

Sodium47%
Saturated fat63%
Cholesterol259%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 5 minCook 25 min

1
Preheat oven to 375°F and arrange four 8-ounce ramekins (or two 16-ounce ramekins) on a baking sheet with a lip.
2
In a bowl, whisk together eggs, milk, salt, and pepper until well combined.
3
Dice the zucchini, broccoli, and onions into small pieces (about 1/2 inch).
4
Distribute the vegetables evenly among the ramekins.
5
Sprinkle cheese over the vegetables in each ramekin. Add dill.
6
Pour the egg mixture over the vegetables and cheese, leaving about 1/2 inch of space at the top of each ramekin.
7
Bake for 18-22 minutes for 8-ounce ramekins, or 22-25 minutes for 16-ounce ramekins. The eggs should be puffed up, set on top, and not jiggle when the baking sheet is gently shaken. The cheese should be slightly browned.
8
Remove from oven and serve immediately.

Vitamins & minerals

Amounts for 1 serving (385 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	438 μg	49%
Vitamin C	23 mg	25%
Vitamin D	5 μg	33%
Vitamin E	3 mg	17%
Vitamin K	17 μg	14%
Thiamine	0.2 mg	13%
Riboflavin (B2)	1 mg	95%
Niacin	1 mg	4%
Vitamin B6	1 mg	44%
Folate (B9)	131 μg	33%
Vitamin B12	2 μg	96%
Pantothenic acid	4 mg	74%
Choline	612 mg	111%

Minerals

Nutrient	Amount	% Daily Value
Calcium	399 mg	40%
Iron	4 mg	49%
Potassium	618 mg	13%
Magnesium	55 mg	13%
Phosphorus	624 mg	89%
Zinc	4 mg	37%
Copper	0.2 mg	21%
Manganese	0.3 mg	13%
Selenium	71 μg	130%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0.2 g	—
Alpha carotene	3 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	144 μg	—
Caffeine	0 mg	—
Cystine	1 g	—
Docosahexaenoic Acid (DHA)	0.1 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	15 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	5 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	3 g	—
Leucine	3 g	—
Lycopene	0.1 μg	—
Lysine	2 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	10 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	4 g	—
Proline	2 g	—
Retinol	426 μg	—
Serine	2 g	—
Starch	0 g	—
Sucrose	0.2 g	—
Theobromine	0 mg	—
Threonine	2 g	—
Total omega 3	0.3 g	—
Total omega 6	3 g	—
Tryptophan	1 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	5 μg	—

Burning 455 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

86min
Walking (3.5 mph)
55min
Cycling (moderate)
38min
Running (6 mph)
64min
Swimming laps

Common questions

How many calories are in Simple Vegetable Egg Bake?

One serving of Simple Vegetable Egg Bake (1 serving) has 455 calories, which works out to 118 calories per 100 g. That is about 23% of a 2,000-calorie day.

Is Simple Vegetable Egg Bake high in protein?

Yes. It has 35 g of protein per serving, and 31% of its calories come from protein (7.8 g of protein per 100 calories).

Is Simple Vegetable Egg Bake keto-friendly?

It is hard to fit into a strict keto diet. One serving has 8 g of net carbs and 9% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Simple Vegetable Egg Bake?

1086 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Simple Vegetable Egg Bake?

6.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (385 g)

Calories455

% Daily Value*

Total fat 30g	39%
Saturated fat 13g	63%
Trans fat 0.5g
Cholesterol 778mg	259%
Sodium 1,086mg	47%
Total carbohydrate 9.7g	4%
Dietary fiber 1.4g	5%
Total sugars 6.5g
Protein 35g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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