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This is one of the easiest meals to make; with minimal prep time and the benefit of using ingredients we almost always have in stock, this is a great one to turn to in your bare-cupboard moment of need.
Based on the omelette, this oven-baked dish is packed full of protein and is very versatile – throw in extra ingredients to suit your taste and dietary requirements!
Why is this meal great for you?
Based on three key ingredients – egg, milk, and cheese – this one is not for the lactose-intolerant, but it is for the protein-seekers. Even before we add the bacon (or whatever else you choose, though bacon is a great choice!), this meal can stack up to 40g of protein if you use full-fat milk and a high-protein cheese such as Swiss (1oz = 7.5g) or Cheddar (1oz = 5.5–7.5g).
It’s great for the end of the week before your food shop, as you can easily add mushrooms, pepper, sausage, or whatever else you have in the fridge to bulk this meal up and cut down on food wastage.
Nutritional value
6 bacon rashers/Cheddar cheese/full-fat milk/1 large egg
Calories: 997kcal
Protein: 70.2g
Fat: 71.8g
Carbs: 16.7g
Handy tip: This meal can easily be altered to fit your nutritional needs – if you need fewer calories, choose semi-skimmed milk and cut out some of the cheese. Or choose turkey bacon rashers instead of pork!
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Meal timing
The benefit of this meal, with its omelette origins, is that it can be eaten for breakfast, lunch, or dinner. It’s not exactly light, so I’d never suggest eating it right before a workout, but other than that it’s pretty flexible, and you can even freeze the mixture to cook at a later date.
Personally, I love it as a big breakfast ready for a hard day of training a few hours later.
Ingredients
½ onion
100g wholemeal/granary or seeded breadcrumbs
100g grated cheese (Cheddar works well!)
1 large egg
300ml full-fat milk
6 rashers bacon chopped into small pieces
(Optional: Various veg/extras to suit your taste)
Method
- Preheat oven to 200 degrees and grease a shallow cooking tin.
- Peel and chop your onions – don’t worry too much about being neat.
- Put onion, bread, cheese, egg, and milk in a blender and whizz lightly until no big chunks remain.
- Pour mixture into tin and throw in finely chopped bacon – scatter across as desired.
- Bake for between 35 and 45 minutes (this will depend on how thick your mixture is – the thinner the better) until it is set and there’s a decent golden colour to the top.
And to finish …
This dish should resemble a crispy-topped omelette oozing with cheese and bacony goodness! For dinner, roasted halved jacket potatoes are amazing with this (par boiled; score them with a knife, toss them in oil, and roast for 30 minutes) and a selection of fresh steamed vegetables. Alternatively, if it’s part of your breakfast it’d work well with beans and some hash browns. The choices are endless!
Have you cooked this yet?
