WIC Healthy Families Food, Fun and Facts!

Main Courses: Eggs and Cheese

MN WIC Program


  • Kids can help!

French Toast

Printable Version: French Toast Recipe (PDF: 1.02MB/1 page)

  • 4 eggs
  • 2/3 cup milk
  • 1/2 tsp salt

For a variation, add:

  • 1 tsp vanilla
  • 1 tsp cinnamon
  • Beat eggs, milk, salt, vanilla and cinnamon until smooth and blended. Pour into a flat shallow dish.

  • No-stick cooking spray

Coat frying pan with no-stick cooking spray and heat on medium heat.


  • 6 slices bread
  • Dip bread in egg mixture to coat both sides.

Cook until golden brown on both sides.

Servings: 6


Other Cooking Options:

OVEN Coat dipped bread with cornflake crumbs. Bake at 450°F for 15 minutes.


Toppings:

  • Fruit Dip
  • Snappy Applesauce
  • Yogurt and cut-up fruit
  • Maple syrup
  • Powdered sugar

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Broccoli Strata

Printable Version: Broccoli Strata Recipe (PDF: 1.19MB/1 page)

  • 6 slices bread

Heat oven to 325°F. Break bread into pieces.


  • No-stick cooking spray
  • Place half of pieces in an 8x8-inch baking pan that has been coated with no-stick cooking spray.

  • 1 1/2 cups broccoli, chopped and cooked
  • 1 1/2 cups cheese, shredded
  • 1 cup cooked chicken, chopped OR cooked turkey

For a variation, add:

  • 1 Tbsp onion, chopped finely
  • Top bread with vegetables, cheese, meat and onion.
  • Place remaining bread on top.

  • 5 eggs
  • 2 cups milk
  • 1/2 tsp salt
  • Mix eggs, milk and salt in a bowl. Pour eggs mixure over bread mixture in pan. Press bread down gently so bread soaks up egg mixture.

Cover and refrigerate for at least 1 hour or overnight.

Bake uncovered for 1 - 1 1/4 hours or until center is firm.

Servings: 6

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Vegetable Quiche

Printable Version: Vegetable Quiche Recipe (PDF: 795KB/1 page)

  • 1 1/3 cups flour
  • 1/3 cup shortening
  • 3 Tbsp water
  • OR purchased pie crust

Heat oven to 350°F.

  • Cut shortening into chunks. Mix into flour with fingers or large fork until pieces are pea-sized. Stir in water just until flour is evenly moistened. Form dough into a ball. Roll into a 10-inch circle on a lightly floured surface or between 2 sheets of plastic wrap on a dampened surface.
  • Place dough circle in an 8- or 9-inch pie plate. Fold dough edge under evenly and pinch to form an edge.

  • 1 cup cheese, shredded
  • 1 1/2 cups vegetables, cooked OR use 3 cups lightly packed chopped fresh spinach
  • Spread cheese on bottom of pie crust.

Spoon cooked vegetables over cheese.


  • 3 eggs
  • 2 cups milk
  • Combine eggs and milk. Mix well. Pour over cheese and vegetables.

Bake for 1 hour or until a knife inserted in the center comes out clean.

Servings: 6

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Baked Frittata

Printable Version: Baked Frittata Recipe (PDF: 878KB/1 page)

  • 1 Tbsp oil
  • 1 large onion, chopped

Heat oven to 375°F.

Heat oil in a large frying pan over medium-high heat on the stovetop. Add onion and cook 3-5 minutes, until soft and light brown, stirring often.


  • 2 cups kale, spinach OR other greens, chopped
  • 1/4 cup water

Stir in kale and water. Cover and cook 5 minutes. Remove from heat and allow mixure to cool.


  • 6 eggs
  • 1/2 cup milk
  • 1/2 cup cheese, shredded
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • No-stick cooking spray
  • Combine eggs, milk, cheese, salt and pepper in a large bowl. Blend in kale mixture.

Pour mixture into 8- or 9-inch baking pan that has been coated with no-stick cooking spray.

Bake for 20 minutes. Remove from oven and let stand 2-3 minutes. Slice into 6 pieces.

Servings: 6


Serving Ideas:

  • Serve with whole grain toast and fruit for a nutritious breakfast.

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Egg Salad Spread

Printable Version: Egg Salad Spread Recipe (PDF: 1.16MB/1 page)

Directions for Hard-Cooked Eggs (Used in Egg Salad Spread)

  • 4-6 hard-boiled eggs, chopped

Place eggs in a single layer in pan. Fill pan with water to at least 1 inch above eggs.

Cover pan and quickly bring just to boiling. Remove from heat.

Let stand, covered, for 17 minutes (Extra-large eggs: 20 minutes).

Immediately run cold water over eggs or put them in ice water until completely cool.


Directions for Egg Salad Spread

  • 4-6 hard-boiled eggs, chopped
  • 1/4 cup celery, chopped
  • 2 Tbsp dill or sweet pickles, chopped
  • 1/4 cup mayonnaise
  • 1 Tbsp onion, finely chopped
  • Salt and pepper to taste
  • Combine all ingredients and mix well.

Servings: 4


For a variation, add:

  • 1/2 tsp mustard

Serving Ideas:

  • Eat with crackers, on bread, in pocket bread or plain.

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Egg Foo Yung

Printable Version: Egg Foo Yung Recipe (PDF: 941KB/1 page)

  • 6 eggs, beaten
  • 1/2 tsp salt
  • 1 tsp soy sauce
  • Combine eggs, salt and soy sauce in a medium bowl. Beat well.

  • 3/4 cup ham, cooked and chopped small OR tofu OR shrimp.
  • 1 cup canned bean sprouts, drained and rinsed

For a variation, add:

  • 1/4 cup green onion, sliced
  • Add meat, bean sprouts and green onions.

  • 2 Tbsp vegetable oil

Heat oil in a large frying pan over medium-high heat.

Drop 1/4 of egg mixture into pan and fry until brown. Turn and brown the other side.

Repeat with the rest of the mixture.

Servings: 4

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Tortilla Española

Printable Version: Tortilla Española Recipe (PDF: 902KB/1 page)

  • 2 Tbsp vegetable oil
  • 1 medium potato, peeled and cut into small cubes or slices

For a variation, add:

  • 1 small onion, finely chopped

Heat oil in smaller-size frying pan over low-medium heat.

Add potato and fry for 5 minutes, stirring often. Add onion and fry another 5 minutes until potatoes are golden brown.


  • 4 eggs, beaten
  • Salt and pepper to taste

Add eggs, salt and pepper. Do not stir. Cook and flip over like a pancake when eggs are turning solid. Brown on each side.

Cut the thick egg "tortilla" into 4 to 6 pie-shaped pieces. Serve.

Servings: 2-4


Serving Ideas:

  • This egg and potato appetizer from Spain can also be eaten as a meal with beans, rice and salsa or used as a filling for burritos.

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Egg Enchiladas

Printable Version: Egg Enchiladas Recipe (PDF: 1.12MB/1 page)

  • 6 eggs
  • 1 jar (12-16 oz.) salsa

For a variation, add:

  • 1/2 cup onion, chopped
  • 1/2 cup green pepper, chopped

Heat oven to 350°F.

  • Beat together eggs, onion, green pepper and half of the salsa in a medium bowl.

  • No-stick cooking spray

Coat frying pan with no-stick cooking spray and heat over medium heat. Add egg mixture and cook until firm, stirring constantly.


  • 1/2 cup cheese, shredded
  • 6 tortillas

Add 1/4 cup cheese to eggs. Continue cooking until cheese melts.

Spread 1/6 of the egg mixture in the middle of each tortilla. Roll tortillas around the filling. Place the rolls in an 8x8-inch baking dish.

  • Pour the rest of the salsa over rolls and sprinkle with remaining cheese.

Bake for 10 minutes or until cheese is melted.

Servings: 4-6

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Macaroni & Cheese

Printable Version: Macaroni & Cheese Recipe (PDF: 1.10MB/1 page)

  • 2 cups dry pasta elbow macaroni, spirals or wheels

Cook macaroni following package directions. Drain well.


  • 3 Tbsp butter
  • 3 Tbsp flour
  • 1/2 tsp salt
  • 1/8 tsp pepper
  • 2 cups milk

For a variation, add:

  • 1/4 cup minced onion
  • 1 cup cooked vegetables

Melt butter in a separate pan. Add flour, salt and pepper. Stir until smooth. Add milk slowly while stirring. Add onion.

Cook over medium heat until mixture boils and thickens, stirring constantly.


  • 2 cups American cheese, shredded or cut into cubes

Stir in cheese. Cook until the cheese melts.

Add cooked macaroni and cooked vegetables to the cheese sauce and heat through.


Other Cooking Options:

OVEN Heat oven to 350°F. Coat a 2-quart baking dish with no-stick cooking spray. Pour the cooked mixture into the baking dish. Top with 1/4 cup dry bread crumbs. Bake uncovered for 30-35 minutes.

Servings: 4-6

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Spinach-Rice Casserole

Printable Version: Spinach-Rice Casserole Recipe (PDF: 1.11MB/1 page)

  • 1 Tbsp oil
  • 1 cup onion
  • 2 pounds (10 cups) fresh spinach, chopped OR 2 packages (10 oz. each) frozen spinach, thawed and drained well

Heat oven to 350 °F.

Heat oil in frying pan over medium heat. Add onion and cook until soft. Add spinach and cook 2 minutes.


  • 4 eggs, beaten
  • 4 cups cooked brown or white rice
  • 1 cup milk
  • 2 Tbsp soy sauce
  • 1 tsp garlic powder
  • 1 1/2 cups cheese, shredded
  • No-stick cooking spray

Combine all ingredients and mix well. Spread in baking dish that has been coated with no-stick cooking spray.

Cover and bake for 35 minutes.

Servings: 4-6


Serving Ideas:

For a delicious, nutritious meal serve with the Quick Fruit Salad.

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Potato Cheese Soup

Printable Version: Potato Cheese Soup Recipe (PDF: 1.03MB/1 page)

  • 4 cups potatoes, peeled and diced
  • 2 cups water
  • 1 tsp salt

Place diced potato, water and salt in a large pot and bring to a boil. Cover and reduce heat to medium-low. Cook 10 minutes or until potato is soft. Do not drain.

Pour most of the potatoes and water into a blender pitcher, leaving 1 to 2 cups in the pot.


  • 1 tsp onion powder
  • 1/4 tsp garlic powder
  • 1/4 tsp pepper
  • Add onion powder, garlic powder and pepper to the blender pitcher.

Cover tightly and blend until smooth. Pour blended potato mixture from the blender pitcher into the pot.


  • 1 1/2 cups milk
  • 2 cups cheddar cheese, shredded
  • 3 cups vegetables of your choice, chopped, cooked and drained (for example, broccoli, carrots, cauliflower, zucchini, spinach or peas are great choices.

Add milk, cheese and cooked vegetables.

Stir and warm over medium heat until cheese melts. Add more milk if you would like the soup to be thinner.

Servings: 4-6


Serving Ideas:

Try this popular soup with popcorn sprinkled on top of each bowl.

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Mini Pizzas

Printable Version: Mini Pizzas Recipe (PDF: 1.35MB/1 page)

  • 2 English muffins or bagels

Heat oven to 350°F.

Cut English muffins or bagels in half and toast.


  • 1/2 cup pizza or tomato sauce
  • 1/2 cup mozzarella cheese, shredded
  • 1 cup diced vegetables (try zucchini, broccoli, tomato, onion or green pepper)
  • Spread pizza sauce on each English muffin or bagel half.
  • Sprinkle each half with cheese.
  • Arrange vegetable pieces over cheese.
  • Place on baking sheet.

Bake 10 minutes or until cheese is melted.

Servings: 4

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Veggie Pizza

Printable Version: Veggie Pizza Recipe (PDF: 1.26MB/1 page)

  • 1 large pizza crust, refrigerated roll-out dough OR pre-baked shell

Heat oven as directed for pizza crust.

  • Put pizza shell on a baking sheet (if using a roll-out dough, pre-bake according to directions).

  • 1 can (8 oz.) or 1 cup pizza sauce
  • Spoon pizza sauce on pizza crust.

  • 1 cup broccoli, chopped
  • 1 cup carrots (2 large carrots), shredded

For a variation, add:

  • 1/2 cup green pepper, thinly sliced
  • Arrange vegetables over sauce.

  • 1 1/2 cups mozzarella cheese, shredded

Sprinkle with cheese.

Bake according to pizza crust directions. Let pizza cool for 3 minutes before slicing.

Servings: 8

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