Egg and Green Onion Rice Flour Casserole
Introduction
The Egg and Green Onion Rice Flour Casserole is a delightful fusion of lightness and flavor, combining the wholesome goodness of eggs, aromatic green onions, and the subtle nuttiness of rice flour. This casserole is an excellent gluten-free alternative to traditional baked egg dishes, offering a nutritious and satisfying option for breakfast, brunch, or even a light dinner. With its creamy texture, cheesy undertones, and a golden sesame crust, it’s a dish that balances comfort and nourishment beautifully.
Ingredients and Quantities
For the Filling
4 large eggs
150 grams green onions, finely chopped
100 grams cheese (mozzarella, cheddar, or feta), grated
Salt, to taste
1 tablespoon Greek yogurt
For the Batter
3 large eggs
250 grams Greek yogurt
100 grams rice flour
Salt, to taste
1 teaspoon baking powder
Olive oil, for greasing the baking dish
Sesame seeds, for sprinkling on top
Instructions
1. Prepare the Filling
In a medium bowl, beat the 4 eggs.
Add the chopped green onions, grated cheese, salt, and 1 tablespoon of Greek yogurt.
Mix until well combined and set aside.
2. Make the Batter
In another bowl, whisk together 3 eggs and 250 grams of Greek yogurt until smooth.
Add the rice flour, baking powder, and a pinch of salt. Stir until a smooth, lump-free batter forms.
3. Combine Layers
Preheat the oven to 180°C (350°F).
Grease a baking dish with olive oil.
Pour half of the batter into the dish and spread evenly.
Spoon the egg and green onion filling over the batter layer.
Top with the remaining batter, spreading it to cover the filling completely.
4. Topping and Baking
Sprinkle sesame seeds evenly on top for a nutty crunch.
Bake for 30–35 minutes, or until the top is golden brown and a knife inserted in the center comes out clean.
5. Serving
Allow it to cool slightly before slicing. Serve warm or at room temperature with a side of salad or yogurt dip.
Origin
This casserole draws inspiration from Mediterranean and Middle Eastern home cooking traditions, where eggs, yogurt, and herbs often feature in baked savory pies and casseroles. By using rice flour instead of wheat, it also connects with Asian culinary practices that favor gluten-free grains, resulting in a cross-cultural comfort dish suitable for modern, health-conscious kitchens.
Cultural Significance
Egg-based casseroles symbolize abundance and family sharing, often prepared for communal meals or celebrations. The use of green onions and yogurt reflects a deep appreciation for freshness and natural flavors found in Mediterranean diets — both valued for promoting longevity and vitality. This dish embodies the idea of simple ingredients creating nourishing harmony.
Description
The casserole boasts a light, fluffy interior with bursts of savory green onion and creamy cheese in every bite. The yogurt adds a subtle tang, while rice flour keeps the texture tender yet satisfying. The golden sesame crust lends an aromatic crunch, making this dish a textural and flavor delight — simple yet elegant.
Optional Additions
Vegetables: Add finely chopped spinach, zucchini, or bell peppers for extra nutrition.
Spices: Incorporate a pinch of black pepper, paprika, or dried herbs for enhanced aroma.
Protein Boost: Mix in shredded chicken, smoked salmon, or diced tofu.
Toppings: Sprinkle a bit of extra cheese or nigella seeds before baking for variation.
Tips for Success
Use fresh green onions for the best aroma and mild flavor.
Avoid overmixing the batter to maintain a soft texture.
Let it rest for 5–10 minutes after baking; this helps it set for clean slicing.
Adjust salt carefully, especially if using salty cheese.
Use full-fat Greek yogurt for creaminess and structure.
Nutritional Information (Approximate per serving, based on 6 servings)
Calories: 210 kcal
Protein: 12 g
Fat: 13 g
Carbohydrates: 10 g
Fiber: 1 g
Calcium: 160 mg
Gluten: 0 g (gluten-free)
Conclusion and Recommendation
This Egg and Green Onion Rice Flour Casserole is a versatile, nutritious, and gluten-free dish that suits any meal of the day. It’s perfect for meal prep, picnics, or brunch gatherings, offering a wholesome balance of protein, flavor, and texture. Its simplicity makes it ideal for beginner cooks while providing a sophisticated taste profile that impresses.
Embracing Healthful Indulgence
This recipe proves that healthy eating doesn’t mean sacrificing flavor. By embracing natural, protein-rich ingredients like eggs and yogurt, and swapping traditional flour for rice flour, you indulge mindfully — enjoying a comforting dish that supports wellness and energy. Each slice invites you to celebrate nourishment, balance, and the joy of homemade goodness.
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