Mediterranean Breakfast Casserole Recipe
This Mediterranean Breakfast Casserole is a vibrant, nutritious dish combining fresh vegetables, protein-packed eggs, and gluten-free quinoa. Baked to perfection, it features antioxidant-rich spinach, flavorful herbs, and a tangy mix of low-fat feta and cottage cheese. Ideal for meal prep or holiday brunch, this low sodium, heart-healthy recipe is ready in under an hour and perfect for a healthy Mediterranean diet breakfast.
- Prep Time: 15 minutes
- Cook Time: 40 minutes
- Total Time: 55 minutes
- Yield: 12 servings 1x
- Category: Breakfast Casserole
- Method: Baking
- Cuisine: Mediterranean
- Diet: Diabetic
Ingredients
Scale
General
- Non-stick cooking spray
Egg Mixture
- 4 large eggs
- 8 egg whites
- 1 cup skim milk
Vegetables & Herbs
- 1 Tbsp olive oil
- 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
Grains and Dairy
- 2 cups cooked quinoa
- 3/4 cup no salt added 1% low-fat cottage cheese, divided
- 1/4 cup crumbled reduced fat feta cheese
Instructions
- Preheat and Prepare: Preheat the oven to 350°F. Grease a 9×13-inch casserole dish with nonstick cooking spray and set it aside for later use.
- Mix Egg Base: 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.
- Sauté Vegetables and Herbs: Heat 1 tablespoon of olive oil in a large skillet over medium heat until shimmering. Add chopped red onion, dried oregano, and freshly ground black pepper. Cook for 6 to 8 minutes until the onion softens. Add minced garlic and cook for about 30 seconds until fragrant. Stir in mushrooms, red and green bell peppers, and chopped zucchini, cooking for 5 more minutes while stirring occasionally. Add the fresh spinach, chopped basil, and parsley, tossing just until the spinach wilts, about 1 minute. Remove from heat.
- Assemble Casserole Layers: Spread 1 cup cooked quinoa evenly in the prepared casserole dish. Layer half of the sautéed vegetable mixture on top of the quinoa, then dollop half of the cottage cheese over the vegetables. Add a second layer of quinoa, followed by the remaining vegetables. Spoon the remaining cottage cheese evenly across the top. Pour the egg mixture over everything and finish by sprinkling the crumbled feta cheese on top.
- Bake to Perfection: Place the casserole in the preheated oven and bake for 40 to 45 minutes, or until the eggs are fully set. Remove from oven and let stand for 5 minutes before slicing and serving. Garnish with additional chopped fresh basil if desired and enjoy your healthy breakfast casserole!
Notes
- The casserole can be assembled the night before; cover tightly and refrigerate. Bake straight from the fridge with an extra 5-10 minutes baking time.
- To avoid a watery casserole, sauté vegetables thoroughly to evaporate excess moisture; wilt spinach gently without overcooking.
- For portion control, bake in a greased 12-cup muffin tin at 350°F for 20-25 minutes until set.
- Store leftovers in an airtight container in the refrigerator for up to 4 days.
- Reheat individual servings in the microwave for 60-90 seconds or in a toaster oven at 350°F for about 10 minutes.
- Substitute in cooked low-sodium chicken or turkey sausage for extra protein.
- Omit quinoa for a lower-carb version, which will be less dense but still flavorful.
- Other vegetables like asparagus, broccoli florets, or kale can be used instead, sautéed until wilted.
Keywords: Mediterranean breakfast casserole, healthy breakfast, gluten free breakfast bake, high protein breakfast, low sodium casserole, vegetarian breakfast casserole, quinoa breakfast bake, heart healthy breakfast
