High Protein Veggie Breakfast Casserole

a large slice of a protein frittata loaded with veggies on a plate with avocado

High Protein Veggie Breakfast Casserole

This high-protein breakfast casserole is nutritious and incredibly satisfying, packed with wholesome ingredients like whole eggs, egg whites, cheese, and a medley of colorful veggies.

Course Breakfast

Cuisine American

Prep Time 10

Cook Time 40

Total Time 50

Servings

Calories 340kcal

Author Amee

Equipment

9x13 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 9x13 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