Savory Baked Cabbage & Egg Casserole

by

Savory Baked Cabbage & Egg Casserole

 Description

This baked cabbage casserole is a cozy, budget-friendly dish made with simple vegetables, eggs, and aromatics. The cabbage softens and caramelizes slightly in the oven, the eggs bind everything together, and optional toppings like tomatoes or cheese add color and richness. It’s filling, light, and naturally low in carbohydrates compared to many casseroles.

 Ingredients

Base Ingredients

  • 400 g cabbage, shredded or thinly sliced

  • 1 large onion, finely chopped

  • 3 cloves garlic, minced

  • 4 large eggs

  • 2 tbsp olive oil or butter

  • Salt, to taste

  • Black pepper, to taste

Optional (as seen in the image / common additions)

  • 1–2 tomatoes, diced

  • 80–100 g cheese (mozzarella, cheddar, or similar), grated

  • ½ tsp paprika or chili flakes

  • Fresh herbs (parsley or dill)

 Instructions

  1. Preheat oven to 180°C / 350°F. Lightly grease a baking dish.

  2. Prepare the vegetables:

    • Heat olive oil in a pan over medium heat.

    • Sauté onion until soft and translucent.

    • Add garlic and cook 30 seconds until fragrant.

    • Add cabbage, season with salt and pepper, and cook 5–7 minutes until slightly softened.

  3. Assemble:

    • Spread the cabbage mixture evenly into the baking dish.

    • Beat eggs in a bowl and pour evenly over the cabbage.

    • Sprinkle tomatoes and cheese on top (if using).

  4. Bake for 30–35 minutes, until set in the center and golden on top.

  5. Rest for 5 minutes before slicing and serving.

 Notes

  • The casserole firms up more as it cools.

  • You can make it dairy-free by skipping cheese.

  • Tastes great hot or at room temperature.

 Tips for Best Results

  • Slice cabbage thinly for a softer texture.

  • Don’t overcook the cabbage before baking — it will continue cooking in the oven.

  • Add cooked chicken, mushrooms, or bell peppers for variety.

  • For extra flavor, sprinkle a little nutmeg or cumin.

Servings

Serves: 3–4 people
Serving size: ~1 square (¼ of dish)

 Approximate Nutritional Info (per serving)

(Values vary with cheese and oil used)

  • Calories: ~180–220 kcal

  • Protein: 10–12 g

  • Fat: 12–15 g

  • Carbohydrates: 8–10 g

  • Fiber: 3–4 g

 Benefits (Realistic & Evidence-Based)

  • Low in refined carbs, which can help support steadier energy levels

  • High in fiber, promoting digestion and fullness

  • Eggs provide protein, supporting satiety

  • Cabbage contains antioxidants and vitamin C

⚠️ While meals like this can support balanced blood sugar when part of an overall healthy diet, they are not a medical treatment.

 Q & A

Q: Can this help with blood sugar control?
A: It can be a blood-sugar-friendly meal due to its fiber, protein, and low refined carbs, but results vary by person.

Q: Can I make it vegan?
A: Yes — replace eggs with a chickpea-flour batter or silken tofu blend.

Q: Can I freeze it?
A: Yes, but texture is best fresh. Freeze up to 2 months.

Q: What can I serve it with?
A: A green salad, yogurt sauce, or grilled protein.

Leave a Comment