Mediterranean Breakfast Casserole Recipe

Introduction

This Mediterranean Breakfast Casserole is a vibrant, protein-packed dish perfect for a healthy start to your day. Loaded with fresh vegetables, quinoa, and flavorful herbs, it’s ideal for quick meal prep or a festive brunch. With heart-healthy ingredients and no added salt, it’s a delicious way to fuel your morning.

Ingredients

• Non-stick cooking spray
• 4 large eggs
• 8 egg whites
• 1 cup skim milk
• 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
• 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

1. Step 1: Preheat the oven to 350°F. Grease a 9×13-inch casserole dish with non-stick cooking spray and set aside.
2. Step 2: In a large mixing bowl, whisk together the eggs, egg whites, and skim milk; set aside.
3. Step 3: Heat olive oil in a large skillet over medium heat until shimmering. Add chopped onion, dried oregano, and black pepper. Cook, stirring occasionally, for 6 to 8 minutes until the onion is soft. Stir in minced garlic and cook for about 30 seconds until fragrant.
4. Step 4: Add mushrooms, red and green bell peppers, and zucchini to the skillet. Cook, stirring occasionally, for 5 minutes. Add the spinach, basil, and parsley, tossing until the spinach is just wilted, about 1 minute. Remove the skillet from heat.
5. Step 5: Spread 1 cup of cooked quinoa evenly in the prepared casserole dish. Layer half of the vegetable mixture over the quinoa, followed by half of the cottage cheese. Add a second layer of quinoa, then the remaining vegetable mixture. Spoon the remaining cottage cheese in small dollops on top.
6. Step 6: Pour the egg mixture evenly over the layers and sprinkle crumbled feta cheese on top.
7. Step 7: Bake for 40 to 45 minutes, or until the eggs are set. Let the casserole stand for 5 minutes before slicing and serving. Garnish with extra chopped basil if desired.

Tips & Variations

• Cook vegetables thoroughly to avoid excess moisture and a watery casserole.
• Try adding 1 cup cooked, crumbled low-sodium chicken or turkey sausage for extra protein.
• For a low-carb version, omit the quinoa; the casserole will be lighter but still flavorful.
• Swap in other vegetables like asparagus, broccoli florets, or kale for variety.
• Make ahead by assembling the casserole, covering it tightly, and refrigerating overnight before baking.

Storage

Store cooled leftovers in an airtight container in the refrigerator for up to 4 days. Reheat individual slices in the microwave for 60-90 seconds or in a toaster oven at 350°F for about 10 minutes until warmed through.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can you eat eggs on a Mediterranean diet?

Yes, eggs are a great source of protein and are included in moderation on the Mediterranean diet. They fit well within the emphasis on whole foods and are typically enjoyed a few times per week.

Can I make this breakfast casserole the night before?

Absolutely. This casserole is perfect for making ahead. Assemble it fully in the baking dish, cover tightly, and refrigerate overnight. When ready, bake it straight from the fridge, adding 5-10 minutes to the baking time.

Mediterranean Breakfast Casserole Recipe

Print Recipe

★★★★★

4.8 from 125 reviews

This Mediterranean Breakfast Casserole is a vibrant, nutrient-packed dish baked to perfection with eggs, quinoa, and fresh vegetables. It combines antioxidant-rich spinach, mushrooms, bell peppers, and herbs with protein-packed eggs, low-fat cottage cheese, and feta. Perfect for quick healthy breakfasts or holiday brunches, it aligns with Mediterranean, heart-healthy, and diabetic diets, offering a flavorful low-sodium option without sacrificing taste.

• Author: Sophie
• 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,Gluten Free,Heart Healthy,Low Sodium,High Protein,Mediterranean,Vegetarian

Ingredients

Scale 1x2x3x

Egg Mixture

• 4 large eggs
• 8 egg whites
• 1 cup skim milk

Vegetables & Herbs

• 1 medium red onion, chopped
• 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

Cheese & Dairy

• 3/4 cup no salt added 1% low-fat cottage cheese, divided
• 1/4 cup crumbled reduced fat feta cheese

Other

• 2 cups cooked quinoa
• 1 Tbsp olive oil
• 1 tsp dried oregano
• 1/2 tsp freshly ground black pepper
• Non-stick cooking spray

Instructions

1. Preheat and Prepare: Preheat your oven to 350°F. Grease a 9×13-inch casserole dish with non-stick cooking spray and set aside.
2. Mix Eggs and Milk: In a large mixing bowl, whisk together the 4 large eggs, 8 egg whites, and 1 cup of skim milk. Set this mixture aside for later use.
3. Sauté Vegetables: Heat 1 tablespoon of olive oil in a large skillet over medium heat until shimmering. Add the chopped red onion, dried oregano, and freshly ground black pepper, cooking and stirring occasionally for 6 to 8 minutes until the onion softens. Add the minced garlic and cook until fragrant for about 30 seconds. Stir in the mushrooms, red bell pepper, green bell pepper, and chopped zucchini, cooking for an additional 5 minutes. Finally, add the spinach, fresh basil, and parsley, tossing until the spinach just wilts, about 1 minute. Remove the skillet from the heat.
4. Layer the Casserole: Spread 1 cup of cooked quinoa evenly in the prepared casserole dish. Layer half of the sautéed vegetable mixture over the quinoa, then dollop half of the cottage cheese atop the vegetables. Add a second layer of 1 cup cooked quinoa followed by the remaining vegetable mixture. Spoon the remaining cottage cheese in small dollops on top.
5. Add Egg Mixture and Cheese: Pour the reserved egg and milk mixture evenly over the layers in the casserole dish. Sprinkle the crumbled reduced-fat feta cheese evenly over the top.
6. Bake: Bake the casserole in the preheated oven for 40 to 45 minutes, or until the eggs have fully set and the top is slightly golden.
7. Rest and Serve: Allow the casserole to stand for 5 minutes after baking to set completely. Garnish with additional chopped fresh basil if desired, then slice and serve warm.

Notes

• Make-Ahead: Assemble the casserole the night before, cover tightly, and refrigerate. Add 5-10 minutes to baking time if baking from cold.
• To prevent a watery casserole, thoroughly cook vegetables to reduce moisture, especially wilt spinach just slightly.
• For portion control, bake the mixture in a greased 12-cup muffin tin at 350°F for 20-25 minutes until centers set.
• Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat in microwave for 60-90 seconds or toaster oven at 350°F for 10 minutes.
• Substitutions: Add cooked low-sodium chicken or turkey sausage for extra protein, or omit quinoa for a lower-carb version.
• Vegetable Variations: Swap in chopped asparagus, broccoli florets, or kale (sautéed) as desired.

Keywords: Mediterranean breakfast casserole, healthy breakfast casserole, low sodium casserole, gluten free breakfast, quinoa casserole, egg casserole, heart healthy breakfast, vegetable breakfast bake, low calorie breakfast, vegetarian casserole