Description
This High Protein Veggie Breakfast Casserole is a wholesome, hearty morning dish packed with fresh vegetables, egg whites, sharp cheddar cheese, and a touch of cream. It combines sautéed veggies with fluffy baked eggs to create a satisfying, nutritious start to your day that’s perfect for meal prep or a weekend brunch.
Ingredients
Vegetables
- ½ medium Vidalia onion, diced (or yellow/white onion)
- 1 red pepper, membrane removed, seeded, and diced
- 1 medium zucchini, ends removed and diced
- 1 small yellow squash, ends removed and diced
- 2 cloves garlic, minced
- 6 oz fresh baby spinach
Dairy & Eggs
- 4 oz sharp cheddar cheese, shredded from block
- 4 large eggs
- 32 oz liquid egg whites
- 2 tbsp light cream
Oils & Seasoning
- 1 tbsp avocado oil (or olive oil)
- Avocado oil cooking spray (or olive oil spray), as needed
- 1 tsp salt
- ¼ tsp black pepper
Instructions
- Preheat and Prepare Dish: Preheat your oven to 375°F (190°C) and spray a 9×13-inch baking dish with avocado or olive oil cooking spray to prevent sticking.
- Sauté Base Vegetables: Heat 1 tablespoon of avocado oil in a large skillet over medium heat. Add diced onion, red pepper, zucchini, and yellow squash. Sauté for 8-10 minutes, stirring occasionally, until the vegetables soften slightly.
- Layer Vegetables: Spread the sautéed vegetables evenly on the bottom of the prepared baking dish.
- Cook Spinach and Garlic: Spray the skillet lightly with avocado oil spray again, then add minced garlic and fresh baby spinach. Cook while stirring constantly until the spinach is just wilted.
- Add Spinach and Cheese: Spread the cooked spinach and garlic evenly over the sautéed vegetables in the baking dish. Sprinkle the shredded sharp cheddar cheese on top.
- Prepare Egg Mixture: In a mixing bowl, whisk together the whole eggs, liquid egg whites, light cream, salt, and black pepper until the mixture is blended and frothy.
- Combine and Bake: Pour the egg mixture evenly over the layered vegetables and cheese in the baking dish. Bake in the preheated oven for 35-40 minutes, or until the eggs are completely set and the cheese is lightly golden on top.
- Serve: Remove from the oven, let cool slightly, then slice into 4 servings. Enjoy your nutritious, protein-packed veggie breakfast casserole!
Notes
- You can substitute the cheddar cheese with a lower-fat option or a non-dairy cheese if preferred.
- Make sure to drain excess moisture from zucchini and squash to avoid a watery casserole.
- Feel free to add other vegetables like mushrooms or tomatoes to vary the flavor.
- This casserole can be made ahead and reheated for quick breakfasts.
- Use fresh herbs like parsley or chives for added freshness when serving.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Category: Breakfast Casserole
- Method: Baking
- Cuisine: American
