Description
Start your day with this High Protein Spinach Egg Casserole , a nutritious and satisfying dish that’s perfect for breakfast, brunch, or even meal prep! Packed with protein-rich eggs, fresh spinach, savory cheese, and diced vegetables, this casserole is a wholesome way to fuel your body and keep you energized throughout the day. Whether you’re feeding a crowd or preparing meals for the week, this easy-to-make recipe is versatile, customizable, and ready in under an hour. Serve it alongside whole-grain toast or fresh fruit for a balanced meal that’s as delicious as it is healthy. With its vibrant flavors and hearty ingredients, this spinach egg casserole is sure to become a go-to favorite for busy mornings or lazy weekends alike!
Ingredients
For the Casserole:
- 1 tablespoon olive oil (or butter)
- 1 small onion, diced
- 1 red bell pepper, diced
- 2 cloves garlic, minced
- 4 cups fresh spinach (or frozen spinach, thawed and drained)
- 8 large eggs
- 1 cup milk (dairy or plant-based)
- 1 teaspoon salt
- ½ teaspoon black pepper
- 1 teaspoon paprika (optional, for added flavor)
- 1 cup shredded cheddar cheese (or any cheese of choice)
- Optional: ½ cup diced cooked ham, turkey, or sausage for extra protein
Instructions
1. Preheat the Oven:
- Preheat your oven to 375°F (190°C). Lightly grease a 9×13-inch baking dish with cooking spray or olive oil.
2. Sauté the Vegetables:
- Heat olive oil in a large skillet over medium heat. Add the diced onion and red bell pepper, and sauté for 3-4 minutes until softened.
- Stir in the minced garlic and cook for 30 seconds until fragrant. Add the spinach and cook for 2-3 minutes until wilted. Remove from heat and let cool slightly.
3. Prepare the Egg Mixture:
- In a large mixing bowl, whisk together the eggs, milk, salt, pepper, and paprika (if using) until smooth.
4. Assemble the Casserole:
- Spread the sautéed vegetable mixture evenly across the bottom of the prepared baking dish. Sprinkle the shredded cheese evenly over the vegetables.
- Pour the egg mixture over the top, ensuring it spreads evenly. If using optional cooked meat, sprinkle it on top before adding the egg mixture.
5. Bake the Casserole:
- Bake in the preheated oven for 25-30 minutes, or until the eggs are set and the top is lightly golden. To check for doneness, insert a knife into the center—it should come out clean.
6. Cool and Serve:
- Let the casserole cool for 5 minutes before slicing. Serve warm and enjoy as a standalone dish or with your favorite sides like avocado slices, whole-grain toast, or fresh fruit.
- Prep Time: 15 Minutes
- Cook Time: 30 Minutes
- Category: Breakfast
- Cuisine: American
