Description
This Mediterranean Breakfast Casserole is a nutrient-dense, baked dish combining protein-packed eggs, fresh vegetables, and wholesome quinoa. Infused with fragrant herbs and topped with low-fat feta and cottage cheese, it offers a heart-healthy, low sodium, and gluten-free option perfect for meal prep, holiday brunches, or any nutritious breakfast occasion.
Ingredients
Scale
Base Ingredients
- Non-stick cooking spray
- 4 large eggs
- 8 egg whites
- 1 cup skim milk
- 1 Tbsp olive oil
- 2 cups cooked quinoa
- 3/4 cup no salt added 1% low-fat cottage cheese, divided
- 1/4 cup crumbled reduced fat feta cheese
Vegetables and Herbs
- 1 medium red onion, chopped
- 1 tsp dried oregano
- 1/2 tsp freshly ground black pepper
- 3 garlic cloves, minced
- 8 oz sliced baby bella mushrooms
- 1 red bell pepper, stemmed, seeded and chopped
- 1 green bell pepper, stemmed, seeded and chopped
- 1 medium zucchini, chopped
- 1 cup packed roughly chopped fresh baby spinach
- 1/2 cup chopped fresh basil
- 1/4 cup chopped fresh parsley
Instructions
- Preheat and prepare dish: Preheat your oven to 350°F (175°C). Grease a 9×13-inch casserole dish thoroughly with non-stick cooking spray to ensure the casserole doesn’t stick during baking.
- Mix eggs and milk: In a large mixing bowl, whisk together the 4 large eggs, 8 egg whites, and 1 cup of skim milk until fully combined. Set this mixture aside for later.
- Sauté vegetables and herbs: Heat 1 tablespoon of olive oil in a large skillet over medium heat until shimmering. Add the chopped red onion, dried oregano, and black pepper, cooking for 6 to 8 minutes until the onion softens. Stir in minced garlic and cook until fragrant, about 30 seconds. Add sliced mushrooms, red and green bell peppers, and chopped zucchini, cooking for about 5 minutes while stirring occasionally. Finally, toss in the fresh baby spinach, chopped basil, and parsley, cooking just until the spinach wilts, around 1 minute. Remove from heat.
- Layer casserole: Spread 1 cup of cooked quinoa evenly in the bottom of the prepared casserole dish. Top with half of the sautéed vegetable mixture, then add half of the cottage cheese distributed evenly over the vegetables. Add a second layer of the remaining quinoa, followed by the remaining vegetable mixture. Spoon the remaining cottage cheese on top in small dollops. Carefully pour the egg and milk mixture over the entire casserole. Finally, sprinkle the crumbled feta cheese evenly over the top.
- Bake and serve: Place the casserole dish in the preheated oven and bake for 40 to 45 minutes, or until the eggs are set and the top is lightly golden. Once done, let the casserole stand for 5 minutes before slicing. Garnish with additional chopped basil if desired and serve warm.
Notes
- To prevent a watery casserole, make sure to cook the vegetables thoroughly to evaporate excess moisture before layering.
- This casserole can be assembled the night before and refrigerated; bake straight from the fridge, adding 5-10 minutes to the baking time.
- For portion control, bake in a 12-cup muffin tin at 350°F for 20-25 minutes until centers are set.
- Leftovers can be stored in an airtight container in the refrigerator for up to 4 days and reheated in the microwave or toaster oven.
- Substitute or add cooked low-sodium chicken or turkey sausage for extra protein.
- Omit quinoa for a lower-carb version, though it may alter the texture and density.
- Feel free to swap vegetables with other hearty options like asparagus, broccoli, or kale, ensuring they are sautéed until wilted.
- Prep Time: 15 minutes
- Cook Time: 40 to 45 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: Mediterranean
Keywords: Mediterranean breakfast casserole, healthy breakfast bake, quinoa casserole, low sodium breakfast, vegetarian casserole, diabetic friendly breakfast, heart healthy breakfast
