Prep Time: 5 m

Cook Time: 8 m

Ready In: 13 m


o 2 whole eggs

o ¼ cup reduced-fat milk

o 1 slice whole-wheat bread, torn into small pieces

o ¼ cup sharp cheddar cheese, shredded

o ¼ cup diced onions (frozen is easiest)

o ¼ cup diced bell peppers (frozen is easiest)

o 1 pinch each of garlic, oregano and crushed red pepper

o Salt and pepper, to taste


1. Spray an oven-safe glass dish with non-stick cooking spray and preheat oven or toaster oven to 350°F.

2. In a small mixing bowl, beat eggs and milk. Add veggies, cheese and bread and toss to coat.

3. Pour into prepared dish and bake for about 25 minutes, or until top is browned and knife inserted into the center comes out clean.

Serves 2. Nutritional Profile for 1.

Calories: 389; Calories from fat: 206; Total fat: 23g; Saturated fat: 11g; Trans fat: 0g; Cholesterol: 462mg; Sodium: 507mg; Total carbohydrate: 19g; Dietary fiber: 3g; Sugars: 6g; Protein: 27g

For further questions or to schedule an appointment, contact Jen at You can find the recipes, tips, and meal plans as well as Team RD’s “How to” Video Series on blog.