Whether you’re looking for low-carb breakfast options, ideas for a breakfast without bread, or simply just love the concept of a crustless salmon quiche, this gluten-free egg casserole with salmon, dill, basil, and tomato is for you! Enjoy it during National Nutrition Month and beyond.
As a newbie to the world of seafood (and thus salmon breakfast recipes!), I recently discovered the scrumptious combo of smoked salmon and eggs. So I whipped up this gluten-free egg casserole just for you (and me!). Call it a salmon casserole recipe or a gluten-free crustless quiche. Whatever its name, it’s guaranteed to be one of the most delicious egg recipes you’ll ever eat.
Thanks to the folks at The Incredible Egg for sponsoring this post! All opinions are my own, as always.
If you’re like me, you’re always looking for new breakfast recipes to try. Nutritious, quickly cooked breakfast ideas that happen to taste great are the biggest winners in my book. Even better? Breakfast recipes that cook up in no time and also make great brunch party foods and fab Sunday breakfast ideas.
March is National Nutrition Month, so what better time to enjoy good-for-you, delicious recipes? I love the concept of a simple breakfast casserole. When you make a breakfast egg casserole like the one I’m about to share with you, you’re set with breakfast for days. (Or with one breakfast for a family!) I created this gluten-free egg casserole with salmon, and my fiancé and I both enjoyed more than one meal from it.
Now that we’ve talked about how easy it is to put together this smoked salmon casserole, let’s talk about what’s in it. First up, of course, are those incredible eggs. Each serving of this breakfast egg casserole recipe contains two large eggs. One large egg is just 70 calories yet boasts 6 grams of protein and is a good or excellent source of eight essential nutrients, including choline—plus the carotenoids lutein and zeaxanthin.
If all those nutrients I just listed are new to you, let’s backtrack for a sec. They’re all important for brain health and some are just starting to gain the traction they deserve. Let’s start with choline: An egg is an excellent source of choline, critical for brain development during both pregnancy and infancy—and for cognition through all of life’s stages. Yet about 90% of pregnant women and Americans don’t get enough of the nutrient.
As for lutein and zeaxanthin, you may have heard of these nutrients in the context of eye health—and their importance there hasn’t changed. But science is revealing that these nutrients, especially lutein, are helpful for your noggin, too. Lutein accumulates in your brain and may be beneficial for brain function in both kids and older adults.
You also get bone-strengthening vitamin D from eggs, which happen to be one of the few food sources of this important nutrient. You’ll see that my salmon egg recipe contains only whole eggs, and this is on purpose because most of an egg’s vitamins and minerals come from the yolk! I’m talking choline, vitamin D, lutein, zeaxanthin, vitamin B12, and more.
This salmon casserole recipe boasts more brain foods, too, and one of those is salmon. I don’t know if you’ve heard the news: I only recently started eating seafood! And this blog post, my friends, features the very first recipe I’m publishing on Amy’s Eat List that contains seafood. So just by reading this, you’re celebrating my new dietary habits with me!
Salmon contains the omega-3 fatty acids EPA and DHA, which are particularly beneficial for brain health. And along with the eggs, salmon helps this salmon-and-egg breakfast get to 22 grams of protein per serving—which helps power your brain for a busy day.
When it comes to cooking smoked salmon, there are many ways you can go. I decided to crisp up the smoked salmon in the oven—into a seafood bacon of sorts—prior to adding it to the salmon-and-egg recipe.
This breakfast idea is also a quiche recipe without cream (and a quiche without pastry!), as it’s made with low-fat cottage cheese and milk. You get the creaminess you’re craving but for less fat and calories. And the dish contains a few herbs, too: dill, basil, and garlic. These all provide a lot of low-calorie flavor, as do the oven-roasted grape tomatoes. Who can say no to the pesto-and-tomato combo?
By the way, you get even more fiber, vitamins, and minerals if you pair this salmon and egg casserole with a side salad of baby arugula. Yum! Want more delicious and nutritious recipes with egg? Visit IncredibleEgg.com, and also take a look at these ideas:
Now, let’s go cook up a smoked salmon egg casserole with basil pesto and tomato. I bet it’ll quickly become one of your favorite low-carb egg recipes!
1 cup grape tomatoes, halved
4 ounces smoked salmon, sliced into small pieces
8 large eggs, beaten
½ cup 2% fat small-curd cottage cheese
¼ cup 2% fat milk
¼ cup pesto
1 Tablespoon jarred chopped garlic
¼ cup gluten-free all-purpose flour
Freshly ground black pepper, to taste
1 ½ Tablespoons fresh dill, chopped
Additional fresh dill, for garnish
Preheat the oven to 450° F. Lightly coat a nonstick baking tray with spray oil. On one side of the tray, place grape tomato halves; on the other side, place smoked salmon pieces. Cook tomatoes and salmon for 12 minutes, flipping halfway through. Meanwhile, combine eggs, cottage cheese, milk, pesto, and garlic in a large mixing bowl. Stir in flour. Remove tomatoes and salmon from oven, lowering the temperature to 400° F. Gently stir in tomatoes, chopped dill, and black pepper. Lightly coat a quiche or pie pan with spray oil. Pour in half the egg mixture. Add salmon pieces, topping with remainder of egg mixture. Bake for 30-35 minutes, until cooked through. Garnish with dill, and serve with a side salad if desired. Makes 4 servings.
Nutritional information per serving: Cal: 300 Fat: 18 g Sat fat: 5 g Pro: 22 g Carbs: 10 g Sugar: 3 g Fiber: 0 g Chol: 385 mg Sod: 580 mg
I’d love to hear from you! Let me know how you’re enjoying this Gluten-Free Egg Casserole with Salmon, Dill, Basil and Tomato. What other ingredients do you enjoy putting in a casserole with eggs? Comment below, or tag @amydgorin on Instagram and Pinterest, and @amygorin on Twitter and Facebook.