HEALTHY RECIPES
Baked Salmon & Broccoli Egg Casserole
Medically Reviewed & Fact-Checked by FastingTracker Medical Board • Written by
Aly Owen •
Updated: Sep 22, 2026
✨ Key Takeaways
- Learn the best practices of intermittent fasting for optimal health.
- Understand how to track your fasting windows effectively.
- Discover the science-backed metabolic benefits of fasting.
In This Article
Healthy
A savory baked egg casserole layered with flaked wild salmon, tender steamed broccoli, and melted mozzarella. Perfect for make-ahead breakfast meal prep.
⏱ Prep: 10 min🍳 Cook: 20 min
Ingredients
- 4 Large eggs
- 100ml Unsweetened almond milk
- 150g Fresh salmon fillet, cubed
- 200g Broccoli florets, blanched
- 40g Mozzarella cheese, grated
- 1 clove Garlic, minced
- Sea salt, black pepper, and dried oregano
Instructions
- Preheat oven to 180°C (350°F).
- Arrange blanched broccoli and salmon cubes in an oiled baking dish.
- Whisk eggs with almond milk, garlic, salt, and oregano. Pour over salmon and broccoli.
- Top with grated mozzarella and bake for 20–25 min until golden and set.
🔬 Nutritionist Note: High protein and healthy fats with under 8g carbs make this casserole ideal for keto fasting schedules.
Total Time
30 mins
Phases
Prep: 10m
Cook: 20m
Yield
2 servings
Nutrition
260 kcal
Ingredients
- 4 Large eggs
- 100ml Unsweetened almond milk
- 150g Fresh salmon fillet, cubed
- 200g Broccoli florets, blanched
- 40g Mozzarella cheese, grated
- 1 clove Garlic, minced
- Sea salt, black pepper, and dried oregano
Instructions
- Preheat oven to 180°C (350°F).
- Arrange blanched broccoli and salmon cubes in an oiled baking dish.
- Whisk eggs with almond milk, garlic, salt, and oregano. Pour over salmon and broccoli.
- Top with grated mozzarella and bake for 20–25 min until golden and set.
📚 Scientific Studies & Medical References (5 Sources) ▼
FastingTracker adheres to strict editorial standards, citing peer-reviewed clinical trials and authoritative medical institutions.
- New England Journal of Medicine (2019): de Cabo R, Mattson MP. Effects of Intermittent Fasting on Health, Aging, and Disease. N Engl J Med. 381(26):2541-2551. PubMed 31881139 • DOI
- Cell Metabolism (2014): Levine ME, Suarez JA, Brandhorst S, et al. Low Protein Intake and Periodic Fasting Promote Longevity and Autophagy. Cell Metab. 19(3):407-417. PubMed 24606898 • DOI
- Obesity (Silver Spring, 2018): Anton SD, Moehl K, Donahoo WT, et al. Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting. Obesity. 26(2):254-268. PubMed 29086496 • DOI
- Annual Review of Nutrition (2017): Patterson RE, Sears DD. Metabolic Effects of Intermittent Fasting. Annu Rev Nutr. 37:371-393. PubMed 28715993 • DOI
- Autophagy (2010): Alirezaei M, Kemball CC, Flynn CT, et al. Short-term fasting induces profound neuronal and systemic autophagy. Autophagy. 6(6):702-710. PubMed 20534972 • DOI
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