Veggie-Packed Low-Carb High-Protein Breakfast Casserole
Are you in need of a breakfast that will fuel your day that’s protein-packed, loaded with vegetables, and light on calories? Look no further than this delicious high-protein breakfast casserole! Packed with wholesome ingredients like whole eggs, egg whites, cheese, and a medley of colorful veggies, this casserole is nutritious and incredibly satisfying. Plus, it’s perfect for meal prep, making busy mornings a breeze.
This healthy breakfast casserole is more like a crustless quiche or frittata baked in a 9×13 casserole dish. You get four large servings for a filling and delicious breakfast meal!
Why you’ll love this high-protein breakfast casserole
- Easy gluten-free recipe. Made with simple ingredients like freshly chopped vegetables, sauteed spinach, shredded cheddar cheese, and eggs.
- Packed with nutrition. This cheesy breakfast casserole is a delicious way to get a hefty serving of vegetables at breakfast.
- Easy to customize. Feel free to use your favorite lower-carb veggie mixture.
- Great for meal prep. I like to make this recipe at the beginning of the week so breakfast is ready to heat and eat.
Ingredients you’ll need
- Avocado oil- You’ll need avocado oil for sautéing the vegetables. You can also use extra virgin olive oil.
- Onion- I love sweet Vidalia onion in breakfast casseroles, but you can also go with yellow onion or white onion.
- Red bell pepper- I love the flavor of red pepper but feel free to use a yellow, orange, or green bell pepper.
- Zucchini- You’ll need one medium zucchini.
- Yellow squash- You’ll need one small to medium yellow squash.
- Fresh spinach- Go with fresh baby spinach for this recipe.
- Garlic- Fresh garlic adds great flavor.
- Eggs and egg whites- You’ll need a mixture of whole eggs and egg whites for the filling. The egg yolks add flavor and texture, and using mostly whites reduces the overall calorie intake while still providing a complete protein source.
- Light cream- I use a small amount of light cream to add richness and creaminess to the egg mixture without adding too much fat or calories. It also gives the finished casserole a nice fluffy silky texture.
- Sharp cheddar cheese- You can use yellow or white sharp cheddar cheese. I used full-fat for more flavor, but you can go with low-fat cheese if you need a lower fat content.
- Salt and black pepper- Needed for spicing up the dish.
- Cooking spray- Avocado oil spray or olive oil spray is recommended.
How to make this high-protein egg bake
- Preheat the oven to 375 degrees F. and spray a 9×13 baking dish with cooking spray.
- Heat the avocado oil in a large nonstick skillet over medium heat.
- Chop the vegetables, into 1″ pieces, so they cook evenly. I HIGHLY recommend this food chopper for getting the job done quickly. It’s a game-changer for food prep!
- Add the onion, pepper, zucchini, and yellow squash and saute for 8-10 minutes, stirring occasionally, until veggies have started to soften.
- Spread the veggies on the bottom of the casserole dish.
- Give the skillet a spritz with the avocado oil spray, then add the garlic and spinach to the skillet and cook, stirring constantly, until just wilted.
- Spread the cooked spinach on top of the sauteed vegetables in the baking dish and top with the shredded cheese.
- Whisk the whole eggs, egg whites, light cream, salt, and pepper until blended and frothy, and pour over the vegetable mixture.
- Bake for 35-40 minutes, until eggs are completely set and cheese is lightly golden. Slice into 4 servings and enjoy.
Recipe tips
- Make sure that the vegetables are chopped evenly. I love and HIGHLY recommend this food chopper for getting the job done quickly. I used the large dice blade to chop the veggies for this recipe.
- Cook the vegetables until just softened, but still have a little texture to them. You don’t want mushy vegetables, they will continue to cook as the quiche bakes.
- Feel free to add extra spinach, it wilts down when cooked, so this can easily be doubled.
- I highly recommend shredded cheese from the block for the best texture and flavor.
- Before slicing into the casserole, let it rest for 5-10 minutes to ensure the eggs are fully set.
Variations
Making breakfast casseroles, quiches, and frittatas is an opportunity to use the veggies you already have before they go bad. I love a good fridge dump meal!😃
- Pump up the protein: Feel free to add in diced Canadian bacon, cooked chicken sausage, crumbled turkey sausage, turkey bacon, ground lean beef breakfast sausage, seasoned lean ground beef, chopped crispy bacon, and even chopped chicken. Just be sure to brown uncooked meats before combining them with the egg mixture and adding them to the casserole.
- Switch up the veggies: Sautéed mushrooms, cooked and cubed butternut squash, and seeded chopped tomatoes are great additions to this dish.
- Add a starchy carb– If you want a higher carb variation, add diced cubed sweet potatoes for a delicious twist, or serve it alongside my favorite skillet sweet potatoes recipe.
Make ahead and storing
Meal prep and storing: After baking, let the casserole cool completely to room temperature, then cut it into four even squares. Store the squares in a shallow airtight container in the refrigerator for 4-5 days or in the freezer for 2-3 months. To reheat, just pop a portion in the microwave until heated through.
Make ahead: This low-carb breakfast casserole is an excellent make-ahead meal. The night before or the morning of, assemble the ingredients in the baking dish, cover it with plastic wrap or an airtight lid, and keep it in the refrigerator. Then, remove the lid or plastic wrap and bake as instructed.
Serving suggestions
This egg casserole is delicious served with sliced avocado, salsa, and hot sauce. You can also give it a protein boost and serve it with bacon or sausage.
More protein-packed breakfast recipes
Meal Prep Turkey Sausage Quinoa Bowls
Green Chile Sausage and Egg Breakfast Burritos
Overnight Sauage and Egg Breakfast Casserole
Meal Prep Copycat Healthy Egg McMuffin Recipe
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High Protein Veggie Breakfast Casserole
Equipment
- 9×13 baking dish
- Cooking spray
Ingredients
- avocado oil cooking spray or olive oil spray
- 1 tbsp avocado oil or olive oil
- ½ medium Vidalia onion diced- you can also use a yellow or 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
- 4 oz sharp cheddar cheese shredded from block
- 4 lg eggs
- 32 oz liquid egg whites
- 2 tbsp light cream
- 1 tsp salt
- ¼ tsp pepper
Instructions
- Preheat the oven to 375 degrees F. and spray a 9×13 baking dish with cooking spray.
- Heat the avocado oil in a large skillet over medium heat.
- Add the onion, pepper, zucchini, and yellow squash and saute for 8-10 minutes, stirring occasionally, until veggies have started to soften.
- Spread the veggies on the bottom of the baking dish.
- Give the skillet a spritz with the avocado oil spray, then add the garlic and spinach to the skillet and cook, stirring constantly, until just wilted.
- Spread the cooked spinach on top of the sauteed vegetables in the baking dish and top with the shredded cheese.
- Whisk the whole eggs, egg whites, light cream, salt, and pepper until blended and frothy, and pour over the vegetable mixture.
- Bake for 35-40 minutes, until eggs are completely set and cheese is lightly golden. Slice into 4 servings and enjoy.
Notes
- Make sure that the vegetables are chopped evenly. I love and HIGHLY recommend this food chopper for getting the job done quickly. I used the large dice blade to chop the veggies for this recipe.
- Cook the vegetables until just softened, but still have a little texture to them. You don’t want mushy vegetables in the quiche.
- Feel free to add extra spinach, it wilts down when cooked, so this can easily be doubled.
- I highly recommend shredded cheese from the block for the best texture and flavor.
- Before slicing into the casserole, let it rest for 5-10 minutes to ensure the eggs are fully set.
Nutrition
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