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Egg Mornay

Serves 3
Preparation time: 15 minutes
Baking time: 15–20 minutes

This creamy dish is ideal for lacto-ovo vegetarians, but can be enjoyed by everyone. A mornay is a versatile dish that can be used in several ways. Substitute 300g of canned salmon or tuna for the omega-3 eggs or a combination of your favourite vegetables.


  • 6 omega-3 eggs, boiled and halved
  • 30g canola margarine or spread
  • 50g leeks
  • 1 tablespoon flour
  • 1½ cups low-fat or skim milk
  • ¼ cup reduced-fat grated cheddar cheese
  • 1 teaspoon Dijon mustard or any unsweetened mustard
  • 100g canned, drained corn
  • Salt and freshly ground pepper to taste
  • ½ cup breadcrumbs
  • 3 tablespoons reduced-fat grated cheddar cheese (for topping)


  1. Sprinkle the eggs with a little salt and pepper and arrange in a rectangular ovenproof dish with the yolk facing downwards.
  2. Melt canola spread in a pan and sauté the leeks on medium heat.
  3. Add the flour gradually stirring continuously.
  4. Take off heat and stir in the milk gradually.
  5. Return to heat stirring constantly until the mixture thickens.
  6. Remove from heat, and add the grated cheese, mustard, corn, salt and pepper, stirring gently until the cheese is melted.
  7. Pour Mornay sauce over eggs. Top with the breadcrumb-cheese mixture and bake in a moderate oven, about 180°C/350°F for 15–20 minutes or until topping is golden brown.

Serving suggestion: baked potato, sweet potato/pumpkin and broccoli, crusty bread rolls.

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