Easy High-Protein Mediterranean Egg Casserole Recipe With Spinach & Feta (8 Ingredients) by Elisa Schmitz
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These days, many of my recipes focus on healthy protein or the Mediterranean Diet. Sometimes, they focus on both of those at once. This high-protein Mediterranean egg casserole recipe is a great example. The easy egg casserole recipe with spinach and feta packs a protein punch along with the nutrition and flavor that are hallmarks of the Mediterranean Diet. Check out the health benefits of protein and the health benefits of the Mediterranean Diet.
This creamy delicious vegetarian egg casserole includes one of my favorite stealth ingredients for added protein: cottage cheese (check out the health benefits of cottage cheese). Other protein-rich ingredients include eggs, half and half and feta cheese (here's why feta is considered one of the healthiest cheeses).
To make this gluten-free egg casserole, here are the eight wholesome ingredients you'll need: diced tomatoes, green bell pepper (check out the health benefits of bell peppers), fresh spinach (check out the health benefits of spinach), eggs, cottage cheese, half and half, garlic powder and feta cheese. The parsley garnish is optional. You sauté the peppers and spinach in diced tomatoes before blending the eggs, cottage cheese, half and half, garlic powder and feta cheese. You add the vegetable mixture to the egg mixture then pour it all into a casserole dish and bake until cooked through and golden.
Serve this flavorful egg casserole for breakfast or as an irresistible brunch alongside some fresh fruit, whole wheat toast or other side dishes. It makes a tasty high-protein snack any time of day, or the perfect breakfast for dinner meal!
Cuisine: Mediterranean
Prep Time: 10 minutes
Cook Time: 45 to 55 minutes (ovens vary)
Total Time: 55 to 65 minutes
Servings: 8
Ingredients
- 14.5 ounces (1 can) diced tomatoes, drained
- 1/2 cup green bell pepper, diced
- 5 ounces fresh baby spinach
- 8 medium eggs
- 1 cup cottage cheese
- 1 cup half and half
- 1/2 teaspoon garlic powder
- 1 cup feta cheese, crumbled
- fresh parsley, for garnish (optional)
- salt and pepper, to taste (optional, but I used about 1/3 teaspoon of each)
Here's how to make it:
- In a large skillet or sauté pan with sides over medium heat, add the drained diced tomatoes, green peppers and spinach. Sauté until combined and spinach is wilted, about 2 minutes. Remove from heat and drain any excess liquid. (I used a green bell pepper, but you can use any color bell pepper you prefer.)
- In a medium mixing bowl, add the eggs, half and half and cottage cheese. Using an immersion blender, blend until combined. (Alternatively, you could add the ingredients to a regular blender and whip for 30 seconds until smooth, or simply whisk briskly in the mixing bowl to combine.)
- Add the garlic powder and feta cheese. Season with salt and pepper, to taste, if desired. Stir to combine. Add the vegetable mixture to the egg mixture and stir to combine.
- Pour the mixture into a 10x8-inch baking pan or casserole dish that's been sprayed with cooking spray. (I used my medium-sized Le Creuset casserole dish, which measures 10x8 inches. You can use a different size pan, but cooking time will vary.)
- Bake in a preheated 350-degree F oven until the casserole is cooked through and golden, about 40 to 50 minutes. (If the casserole is getting too brown on top, you can cover it with aluminum foil.)
- Allow to cool a bit before slicing and serving. Store leftovers in an airtight container in the refrigerator or freezer.
Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. Any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.
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