Dairy-Free Bell Pepper & Spinach Egg Bake
Danielle Gaffen, MS, RDN, LD
- Last Updated
Try this spinach egg bake for a perfect savory breakfast combination. It’s rich in vitamins, minerals and protein to support an IBD-friendly diet, and pairs well with other IBD-friendly easy bake items.
Read along to get clued up on why eggs, protein, and egg bakes are a great option for you to try! You can choose to enjoy this spinach egg bake for breakfast, or even as a midday snack.
Is It Good to Eat Spinach and Egg Together?
The flavors of spinach and egg make a delicious pair. They both cook quickly and give you a great combo of important nutrients and minerals! Starting your day off with spinach gets you important vitamins like vitamin A and vitamin C, and minerals like iron and calcium.
You may have heard of eggs florentine, commonly seen on Brunch menus, which is made of spinach, eggs, and hollandaise sauce. While hollandaise sauce adds some extra dairy and fat, eggs and spinach are still a great flavorful combo on their own! Try pairing this egg and spinach bake with your favorite toast or muffin.
Why is Protein So Important?
Protein Importance
We can thank protein for when our skin heals, when we recover from surgery, when we build muscle and when we fight off disease. For IBD warriors, protein is especially helpful for healing damaged tissue, and supporting both your immune system and how your body processes the nutrients it needs.
Egg Benefits
Eggs are a great source of protein and nutrients, like Vitamins D, B12, and A. In fact, a breakfast full of protein is a great way to start off your day! If you’re wondering how many eggs to have in a day, the Crohn’s Disease Exclusion Diet specifically recommends including 2 eggs per day as a mandatory food in all phases of the diet, emphasizing their importance.
This recipe will get you about 1.5 eggs per serving, helping you meet these dietary guidelines and supporting your nutritional needs.
Cholesterol Concerns
For those concerned about cholesterol, current research helps us understand that eggs have a smaller impact on blood cholesterol than previously thought. But how your body responds to dietary cholesterol, such as from eggs, might vary by your health status or your genes. If you have high cholesterol, talk with a healthcare provider about how much dietary cholesterol you should get across a week. That can help you decide if this recipe is a good option for you.
Is an Egg Bake IBD Friendly?
With IBD, many people find out that they are low in important nutrients like protein, iron and calcium. This recipe has them all! While you can easily substitute ingredients for some of your favorite fillings, the recipe below is a great option for a balanced dairy-free breakfast while you manage IBD symptoms. Keep on reading to find out why!
- Iron Source: Get your iron from the eggs and spinach! Iron can help improve symptoms like fatigue, low body temperature, or headaches. Sometimes with IBD the body has trouble absorbing iron. We recommend making sure you are eating enough iron-rich sources and working with a healthcare provider to find out if you’re low in iron or anemic.
- Vitamin C Boost: Vitamin C is rich in both bell peppers and spinach. It can help your body absorb plant-based sources of iron, supports a strong immune system to help keep you healthy, and help you bounce back from being sick.
- Anti-Inflammatory: Bell peppers are part of an anti-inflammatory diet. They also contain antioxidants to help prevent cell damage and cancer activity in the body.
- Vitamin K Boost: Spinach is high in Vitamin K, which supports regular blood clotting function. Just 1 cup of it provides what you need in a day!
- Healthy Fat: Avocado oil is a source of healthy fat that helps your body absorb vitamins found in this spinach breakfast bake like Vitamins A, D, E and K. It is rich in polyunsaturated fats that provide antioxidants, too!
- Fiber for Gut Microbiome: Fiber from the vegetables in this recipe can help support healthy digestion by feeding your microbiome just what it needs to work well.
In general, egg bakes can be made with all kinds of ingredients. This recipe is an option that is dairy-free. It is rich in vitamin K, B12 and riboflavin; and a good source of iron, phosphorus, vitamin B6 and folate. Depending on what you like, other dairy-free fillings can include cooked sweet potato, red onion, or mushrooms.
Is an Egg Bake Dairy Free?
While eggs are often found in the dairy aisle at the grocery store, they belong to their own group of foods. So long as you don’t add other dairy ingredients like milk or cheese, this easy egg bake recipe is a great dairy free option!
So, how do you make it? Keep reading and find out how to include this dairy free egg bake in your regular cooking routine.
How to Make a Dairy-Free Spinach Egg Bake
To make a delicious and easy spinach egg bake, start by preheating a 400-degree oven and lightly oiling a baking dish. On the stove, cook the bell peppers or your chosen filling in a saute pan just until they start to brown. Add in the spinach and tomatoes until the spinach is wilted from the heat. Layer the cooked vegetables in the baking dish into an even layer. Pour in the whisked eggs and bake for about 25 minutes, or until the eggs are slightly firm to the touch. Serve hot or store in the fridge for breakfast later this week!
What’s the Best Temperature for an Egg Bake?
The best egg bake temp when using a baking dish is 400 degrees Fahrenheit.
When reheating, we recommend using an oven or toaster oven at 350 degrees Fahrenheit. This will help keep your eggs and spinach bake moist, but still heat all the way through. You can also microwave it in 2–3 minute increments until it’s heated through.
Bell Pepper & Spinach Egg Bake
Equipment
- 1 Pan
- 1 Baking Dish
- 1 Whisk
Ingredients
- 1 1/2 tsp Avocado Oil divided
- 1 Red Bell Pepper
- 2 cups Baby Spinach chopped
- 1/2 cup Cherry Tomatoes halved
- 3 stalks Green Onion chopped
- 8 large Eggs
- 1/2 cup Water
- 1/2 tsp Sea Salt
Instructions
- Preheat the oven to 400ºF (204ºC). Grease a baking dish with half of the oil.
- Add the remaining oil to a pan over medium heat. Add the peppers and cook for about five minutes or until just tender and starting to brown. Add the spinach, tomatoes, and green onion. Continue to cook until the spinach wilts. Transfer the vegetables to the prepared baking dish and arrange them in an even layer.
- Add the eggs, water, and salt to a bowl and whisk well. Pour the egg mixture into the baking dish.
- Bake for 23 to 25 minutes or until the eggs have set and are firm to touch. Cut into squares and enjoy!
Notes
Refrigerate in an airtight container for up to three days. Serving Size
An 8.5- x 11.5-inch baking dish was used to make six servings. You can also make this in a 9 x 9-inch baking dish. More Flavor
Use a plant-based or lactose-free milk instead of water. Season the vegetables with your favorite herbs and spices. Veggies
This recipe works well with nearly any vegetable. Use cooked sweet potato, red onion, or mushrooms instead.
Nutrition
Take Home Message
A spinach egg bake is a great go-to breakfast when you’re trying to prep multiple days at a time. It’s a crowd pleaser and is full of nutrients that will support you on your IBD journey, like fiber, vitamin c, and antioxidants.
Still curious?
- Check out and download this free list of Protein-Packed Foods
- Looking for on-the-go Breakfast options? Try these Veggie Egg White Cups
- Learn more about taking care of your iron levels with IBD
References
- BSc KG. Spinach 101: Nutrition Facts and Health Benefits. Healthline. Published February 14, 2023. https://www.healthline.com/nutrition/foods/spinach#vitamins-and-minerals
- Münger, L.H., Garcia-Aloy, M., Vázquez-Fresno, R. et al. Biomarker of food intake for assessing the consumption of dairy and egg products. Genes Nutr. 13, 26 (2018). https://doi.org/10.1186/s12263-018-0615-5
- Agouridis AP, Elisaf M, Milionis HJ. An overview of lipid abnormalities in patients with inflammatory bowel disease. Ann Gastroenterol. 2011;24(3):181-187.
- USDA. Nutritional Goals for Each Age/Sex Group Used in Assessing Adequacy of USDA Food Patterns at Various Calorie Levels. https://health.gov/sites/default/files/2019-09/Appendix-E3-1-Table-A4.pdf
- Gorissen SHM, Trommelen J, Kouw IWK, et al. Protein Type, Protein Dose, and Age Modulate Dietary Protein Digestion and Phenylalanine Absorption Kinetics and Plasma Phenylalanine Availability in Humans. J Nutr. 2020;150(8):2041-2050. doi:10.1093/jn/nxaa024
- Jayasinghe TN, Harrass S, Erdrich S, King S, Eberhard J. Protein Intake and Oral Health in Older Adults—A Narrative Review. Nutrients. 2022; 14(21):4478. https://doi.org/10.3390/nu14214478
- Rd RAM. Spinach vs. Kale: Is One Healthier? Healthline. Published March 1, 2019. https://www.healthline.com/nutrition/kale-vs-spinach#differences
- Rdn VW. What happens to your body when you eat bell peppers regularly. EatingWell. https://www.eatingwell.com/bell-pepper-nutrition-8609906#:~:text=Bell%20peppers%20are%20an%20excellent,you%20notice%20uncomfortable%20digestive%20symptoms. Published April 2, 2024.
- Ms HP. 8 Evidence-Based Health benefits of Avocado oil. Healthline. Published October 26, 2023. https://www.healthline.com/nutrition/9-avocado-oil-benefits#TOC_TITLE_HDR_5
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