Pasta Bake with Egg and Cheese
Simple vegetarian whole wheat pasta bake with eggs and low-fat cheese, enriched with tomatoes for flavor and fiber – creamy, oven-baked comfort with slow blood sugar rise. For 2 portions.
Ingredients
- 150 g whole wheat pasta (e.g. penne)
- 4 eggs (size M)
- 150 g low-fat cheese (e.g. grated Gouda light)
- 200 g cherry tomatoes (halved)
- 200 ml low-fat milk
- 1 garlic clove (pressed)
- Salt, pepper, oregano (each a pinch)
- 1 tsp olive oil
Instructions
- Cook pasta in salted water al dente (about 8 min.), drain and let drip dry.
- Sauté cherry tomatoes in olive oil for 3 min., add garlic and cook 1 min. more. Season with salt, pepper, oregano.
- Whisk eggs with milk, stir in 100 g cheese, season lightly.
- Layer pasta and tomatoes in a greased baking dish (about 20x20 cm), pour egg-cheese mixture over top.
- Sprinkle remaining cheese (50 g) on top. Bake at 180°C fan 25-30 min. until golden and set.
Notes
- Juicy from tomatoes and milk, no extra veg needed.
- Quick prep, ideal for weeknights.
Variations
- Add zucchini: Grate 1 small zucchini and sauté with tomatoes.
- Protein boost: Mix in 100 g cooked lentils.
- Herbed: Use fresh basil instead of oregano.
Nutrients estimate
| Ingredient | Amount | Calories (kcal) | Fibre (g) | Micronutrients (per 100g) |
|---|---|---|---|---|
| Whole wheat pasta | 150 g | 180 | 7 | B-vitamins, magnesium, iron |
| Eggs | 4 pcs | 280 | 0 | Protein, Vit. D, B12, selenium |
| Low-fat cheese | 150 g | 240 | 0 | Calcium, protein, Vit. A |
| Cherry tomatoes | 200 g | 36 | 1.2 | Vit. C, K, lycopene, potassium |
| Low-fat milk | 200 ml | 80 | 0 | Calcium, Vit. B2, B12 |
| Garlic | 1 clove | 5 | 0.2 | Vit. C, manganese, allicin |
| Olive oil | 1 tsp | 40 | 0 | Vit. E, healthy fats |
| Total (per portion) | - | 431 | 4.2 | High in protein, calcium & lycopene |