Mediterranean Breakfast Casserole Recipe
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.
- 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
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
- Preheat and Prepare: Preheat your oven to 350°F. Grease a 9×13-inch casserole dish with non-stick cooking spray and set aside.
- 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.
- 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.
- 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.
- 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.
- 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.
- 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
