Description

This colorful, protein-packed breakfast transforms the morning rush into a simple, one-pan meal. Featuring savory ham, nutty Gruyère, and a colorful mix of fresh vegetables, it offers a lighter take on the classic Western omelet that may support balanced energy throughout the morning.

Ingredients

Scale

Produce

1 cup broccoli florets, finely chopped
1 tablespoon fresh chives, chopped
1/2 cup crimini or white mushrooms, sliced
1/2 cup red bell pepper, diced (for added color and crunch)

Proteins & Dairy

18 large eggs
3/4 cup cooked ham, diced
1/4 cup reduced-fat milk (or water for a dairy-free option)
1/2 cup shredded Gruyère or Swiss cheese (reduced quantity for balance)

Seasonings & Essentials

1/2 teaspoon black pepper, ground
Cooking spray (olive oil or canola based)
1/4 teaspoon garlic powder (optional, for depth)
1/4 teaspoon kosher salt

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Instructions

Prepare the oven and pan: Preheat your oven to 350°F (175°C). Generously coat a standard 18×13-inch rimmed baking sheet with cooking spray, ensuring the sides are also well-greased to prevent sticking.
Organize toppings: Ensure all vegetables and the ham are chopped to similar small sizes to ensure even cooking and distribution.
Create egg base: In a large mixing bowl, crack the eggs and add the milk, kosher salt, ground pepper, and garlic powder. Whisk vigorously until the yolks and whites are fully blended and slightly frothy.
Assemble: Carefully pour the egg mixture onto the prepared baking sheet. It will spread into a thin layer. Evenly scatter the broccoli, mushrooms, red bell pepper, ham, and shredded Gruyère over the top of the eggs.
Bake: Place the baking sheet in the center of the oven. Bake for 20 to 25 minutes, or until the eggs are fully set in the center and the edges are lightly golden.
Serve: Remove from the oven and let cool for 2-3 minutes. Slice into 9 even squares and garnish with fresh chives before serving.

Notes

Diabetes-Friendly Insight: This recipe is an excellent choice for maintaining steady blood sugar levels because the net carbohydrates per serving are very low and the high protein content provides lasting satisfaction. While the dish is rich and satiating, the fiber content is relatively light. To create a perfectly balanced day, you might consider enjoying this with a side of leafy greens, or simply prioritizing high-fiber vegetables and leaner proteins for your lunch and dinner.
Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days. To freeze, wrap individual cooled slices in parchment paper and place in a freezer-safe bag for up to 3 months.
Reheating: Microwave on high for 45-60 seconds wrapped in a damp paper towel to retain moisture.
Allergy Alert: Contains Eggs, Milk. Ensure ham is gluten-free if required.

These are approximate estimates based on standard nutritional data. Values may vary based on brands, exact measurements, and specific ingredients. For precise calculations, use a nutrition tracking app like MyFitnessPal or consult a reliable database.