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Easy Healthy Casserole with a Fried Egg

An easy healthy tasty casserole for breakfast, that you wont’ believe it’s healthy! It’s vegetarian and gluten free!

 

oatmeal casserol 9
This recipe is inspired by potato au gratin, and it’s much healthier and tastier! First time I had a gratin was in  Paul the french bakery. I love this cafe so much, french cuisine is so rich in flavors and different textures, and I don’t want to talk about the desserts! But unfortunately they have really bad services, or at least where I have been. The potato gratin I had was really delicious, creamy, and flavorsome! And I tried to recreate it with chicken and veggies too. 

Now most au gratin used tons of cheese and cream, while this recipe may not a real one, but using mozzarella (which has way less fat than fontina or gouda) and using oatmeal as base instead of potato, make it healthier option of course! 

Topping this casserole or au gratin with an egg, gives it a boost in flavor and texture! I love egg so much and eat them almost everyday! Now I didn’t really talk about eggs on the blog, and that’s a shame! They are very healthy, and need some respect after they got bad reputation in the past! 

Let’s start !   

Why do you need to eat eggs regularly:

Eggs considered one of healthiest food. They contain high quality protein with low calorie. Also, they contain all daily vitamins and minerals needed to produce energy in all cells of the body. There are so many health benefits , to mention a few:

  •  has Choline, a compound that has role in breaking down an amino acid called homocysteine that is associated with development of heart diseases.
  •  has lutein and zeaxanthin antioxidants, they prevent an eye condition called macular degeneration that cause blindness.
  •  has Selenium, Riboflavin and vitamin B12, which all required for healthy autoimmune system. 
This is an easy casserole with a fried egg that you can make in 30 minutes. It's delicious, nutritious, and gluten free! Make it on the weekend or weekdays!

 Is fried egg healthy?

oatmeal casserol 8

 

Calories and nutrition are similar with different cooking methods. frying with oil, water, or non-oil cooking spray may spare you some calories. But we are hardly talking about 20 calories difference between fried egg and poached egg. So If you enjoy a fried egg, eat it moderately with a splash of oil.

Is runny egg bad for you?

The first thing comes to mind when you mention runny egg is salmonella. It’s a bacteria can be found on the egg shell and move to the inside through micro pores on the shell. Now the yolk firmed at 158 f temperature.  Other option is to buy pasteurized eggs. Pasteurization is heat treatment that use high temperature to kill bacteria, so its safer option if you want to eat runny eggs or eat food that contain raw eggs such as mayonnaise. However if you are fit in to these categories you may want to skip the runny egg, since you don’t want to risk to be infected. :

  • Pregnant women,
  • People suffer from autoimmune diseases, or generally unwell.
  • Children, and elderly. 
PicMonkey Collage 3 edited

Egg Allergy:

While eggs are very healthy, it’s common that children are allergic to eggs.  The allergy caused by an autoimmune reaction. the body respond to certain protein in eggs and attack it, causing the ,the symptoms. They are range  from mild to sever, like headaches, rashes, and digestive problems. Most children, but not all outgrow their allergy.  

Eggs and cholesterol: 

This is very old myth that needs to die! An egg has 210 mg cholesterol which is considered high, but there is no data confirmed, that people who ate more eggs are at higher risk of heart attacks. And according to Harvard university, cholesterol in food has smaller effect on cholesterol blood level than the mix of the fats in the diet. Just know this is mainly for moderate egg consumption. And for diabetic people they need to take this seriously, since they are at higher risk of heart diseases.  

Oatmeal:

If you are a regular reader my friend, you know by now how much I love oatmeal ! I love to use it in cookies, bars, and in porridge too. It’s versatile, it can lower cholesterol,and its good for your digestive system too. 

 

And here I love soft egg yolk but not really runny. if you are enjoying healthy body, the possibility of having infected egg with salmonella is 1 egg in 20,000. So you decide if you want to take the risk or not!

Enjoy!

oatmeal casserol 4 edited
oatmeal with fried egg

4.7 from 3 reviews
Easy Healthy Casserole with a Fried Egg
 
Print
Prep time
15 mins
Cook time
15 mins
Total time
30 mins
 
Author: Farida
Recipe type: Breakfast
Cuisine: American
Serves: 2-3
Ingredients
  • 1 Tb Olive Oil
  • 10 Tb Old Fashion Oatmeal
  • ½ cup Milk
  • 4 Tb Mozzarella Cheese
  • Punch of Dried Basil Leaves
  • ½ Small Onion
  • 3 medium Mushrooms
  • 3 small Summer Squash.
  • Topping:
  • 1 Fried Egg
Instructions
  1. Cut mushrooms, onion, and summer squash evenly.
  2. Heat a skillet on a medium heat, add olive oil, and saute the veggies for 3-5 minutes.
  3. Put them in an oven dish.
  4. In a small bowl, mix oatmeal, milk, mozzarella cheese, salt and black pepper.
  5. Pour them carefully over the sauteed veggies.
  6. Bake in the oven for 15 minutes, on 200C/400f.
  7. Remove from the oven, while the oatmeal cool down a bit, prepare the egg.
  8. Add a splash of oil or water, on high heat fry the egg for one minutes or tow, or until the egg white is firm.
  9. Put over the oatmeal and enjoy!
3.5.3208

 


20 Comments

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Comments

  1. Maria Nasir says

    November 23, 2015 at 9:18 am

    This looks so so yummy! I love eggs in all forms but this is a very new and yummy idea for me to try out! Loving it Farida 🙂

    Reply
    • Farida says

      November 24, 2015 at 2:45 am

      Oh Maria you are so sweet 🙂 me too I love eggs , they are yummy!Thanks for stopping by!

      Reply
  2. Noel says

    December 6, 2015 at 6:44 am

    W beautiful meal… don’t we eat w/ our eyes too? and thanks for sharing so much information on eggs – I think we can all use a reminder about the good stuff in eggs!

    Reply
    • Farida says

      December 9, 2015 at 12:24 am

      Thank you so much Noel 🙂

      Reply
  3. Amanda says

    December 8, 2015 at 10:14 am

    What an interesting spin on a gratin, this looks beautiful! My husband will love the fried egg on top.

    Reply
    • Farida says

      December 9, 2015 at 12:25 am

      Thank you Amanda!

      Reply
  4. Julia says

    December 11, 2015 at 3:31 am

    Love that you use oatmeal in your casserole and your facts about eggs are very interesting! Thanks for sharing!

    Reply
    • Farida says

      December 11, 2015 at 3:03 pm

      Thank you Julia, I’m trying to share my knowledge as much as possible 🙂

      Reply
  5. Tracy @ Served from Scratch says

    January 29, 2016 at 12:35 am

    Anything with a fried egg on top is a winner for me!

    Reply
    • Farida says

      January 29, 2016 at 2:45 am

      Yes!

      Reply
  6. kavey says

    January 29, 2016 at 12:43 am

    Never thought of baking eggs before, what an interesting idea… as for the egg, hard not to make things better with an egg on top – looks great!

    Reply
    • Farida says

      January 29, 2016 at 2:44 am

      Thanks Kavey, but note that the eggs is not baked, but fried and rest over the oatmeal.

      Reply
  7. Bridget - The Recipe Wench says

    January 29, 2016 at 1:16 am

    This is a really interesting idea! It sounds delicious — I’m looking forward to testing this out!

    Reply
    • Farida says

      January 29, 2016 at 2:43 am

      Thanks Bridget!

      Reply
  8. Brian Jones says

    January 29, 2016 at 2:57 am

    I lurve eggs and having ducks and chickens at home means we are never in short supply… My favourite way to make eggs is in a Shakshouka with tomatoes and peppers, delicious 🙂

    Reply
    • Farida says

      January 29, 2016 at 4:05 am

      That’s the best thing ever!

      Reply
  9. Claudia | Gourmet Project says

    January 29, 2016 at 3:07 am

    eggs are like the perfect ingredient: I loooove them. Can’t wait to try them in this recipe 🙂

    Reply
    • Farida says

      January 29, 2016 at 4:04 am

      Thank you so much Claudia 🙂

      Reply
  10. swayam says

    January 29, 2016 at 11:26 am

    I don’t do runny eggs but my husband loves them! And we make this dish all too often.. great for breakfast 🙂

    Reply
    • Farida says

      January 30, 2016 at 1:00 am

      Oh I’m happy to see that we share same taste 🙂

      Reply

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I'm Farida, a proud foodie and dietitian. I believe that no one should feel deprived to be healthy. Here you will find healthy recipes that fit diet restrictions and are allergy friendly Read More…

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