Fridge Friend Recipes
Creamy Courgette and Avocado Egg Bake recipe
A comforting oven-baked dinner with courgettes, avocado and eggs, set in a creamy yoghurt mixture for a satisfying supper.
35 min · Medium · Mediterranean Jump to method
Ingredients
- 2 Courgettes
- 1 Avocados
- 5 Eggs
- 150g Yeo Valley Organic yoghurt
- 80g Leafy greens
- 30g Parmesan
- 50ml Cream
- 1 Onion
| Nutrition | Per servingEstimated |
|---|---|
| Calories | 337 kcal |
| Protein | 19 g |
| Carbohydrates | 13 g |
| Fat | 23 g |
| Saturated fat | 10.2 g |
| Fibre | 5.7 g |
| Sugar | 6.2 g |
| Sodium | 0.5 mg |
Why this works
A moderately energy-dense, protein-rich bake with useful fibre and micronutrients, but relatively high in saturated fat and salt from the cheese, cream and eggs.
Folate and vitamin K. Leafy greens and courgettes provide folate and vitamin K, supporting normal blood formation and bone health.
Healthy fats and potassium. Avocado adds monounsaturated fats plus potassium, which can support heart health and blood pressure control.
Salt and saturated fat. Parmesan and cream raise saturated fat and sodium, so this dish is better enjoyed in moderate portions if watching cholesterol or blood pressure.
Method
- Preheat the oven to 190°C (Fan 170°C, 374°F, Gas Mark 5). Slice the courgettes and lightly fry or roast until just tender.
Aim for a light golden colour rather than full browning; the slices should still hold their shape and give only a little when pressed with the tip of a knife.
- Whisk the eggs with the yoghurt, then fold in the leafy greens and spoon into a greased baking dish.
Whisk just until the mixture is smooth and slightly frothy, then stop so you do not beat in too much air, which can make the bake rise and fall unevenly.
- Arrange the courgettes and sliced avocado over the top, then bake until just set.
Leave a little space between the toppings so the custard can rise through and set around them; if the avocado sits on bare surface, it can discolour and soften too quickly at the edges.
- Rest for 5 minutes before serving.
Use the resting time for the centre to finish firming up: it should wobble only slightly in the middle, not look wet or sloshy, and this helps prevent the bake from breaking apart when sliced.
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