Are you tired of bland, boring breakfasts that leave you hungry and unsatisfied? Get ready to revolutionize your morning routine with this mouthwatering Healthy High Protein Egg Bake Casserole! Packed with nutritious ingredients like quinoa, fresh vegetables, and protein-rich eggs, this dish isn't just a meal—it's a game-changing breakfast experience that will supercharge your day and tantalize your taste buds. Whether you're a fitness enthusiast, a busy professional, or someone looking to eat healthier, this recipe is about to become your new breakfast obsession!
Prep Time: 15 mins
Cook Time: 30 mins
Total Time: 45 mins
Cuisine: American
Serves: 6 servings
Ingredients
- 8 large eggs
- 1 cup spinach, chopped
- 1/2 cup bell pepper, diced
- 1/2 cup onion, diced
- 1 cup cooked quinoa
- 1/2 cup feta cheese (optional)
- 1 teaspoon garlic powder
- Salt and pepper to taste
Instructions
- Preheat the oven to 375°F (190°C). Lightly grease a 9x13 inch baking dish with cooking spray or olive oil to prevent sticking.
- In a large mixing bowl, crack the 8 eggs and whisk them thoroughly until well combined and slightly frothy. This will help create a light and fluffy texture in the final dish.
- Prepare the vegetables by finely chopping the spinach, bell pepper, and onion. Ensure the vegetables are uniformly diced to promote even cooking and distribution throughout the casserole.
- Add the cooked quinoa to the whisked eggs, providing a protein-rich base and adding texture to the casserole.
- Mix in the chopped spinach, bell pepper, and onion into the egg and quinoa mixture. Stir until all ingredients are evenly distributed.
- Season the mixture with garlic powder, salt, and pepper. Stir well to ensure the spices are thoroughly incorporated.
- If using, crumble the feta cheese and gently fold it into the egg mixture, creating pockets of tangy flavor throughout the casserole.
- Pour the entire mixture into the prepared baking dish, spreading it evenly with a spatula to create a uniform layer.
- Place the baking dish in the preheated oven and bake for 25-30 minutes, or until the eggs are set and the top is golden brown. The casserole should be firm to the touch and not wobble when gently shaken.
- Remove from the oven and let the casserole rest for 5 minutes. This allows the eggs to set completely and makes cutting and serving easier.
- Slice into 6 equal portions and serve warm. This casserole can be enjoyed immediately or stored in the refrigerator for up to 3-4 days.
Tips
- Whisk eggs thoroughly to create a light, fluffy texture that will make your casserole irresistibly tender.
- Ensure vegetables are finely and uniformly chopped for even cooking and distribution.
- Use pre-cooked quinoa to save time and add instant protein boost.
- Don't skip the resting period after baking—it helps the eggs set perfectly and makes cutting easier.
- For extra flavor, experiment with different cheese varieties like sharp cheddar or goat cheese.
- Make this casserole ahead of time and reheat for quick, nutritious meals throughout the week.
- For a low-carb version, replace quinoa with cauliflower rice.
- Always use fresh, high-quality eggs for the best taste and texture.
Nutrition Facts
Calories: 220kcal
Carbohydrates: 15g
Protein: 16g
Fat: 12g
Saturated Fat: 4g
Cholesterol: 280mg
