Tuscan Herb & Mozzarella Egg Bake
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Total Time: 60 minutes
- Yield: 8 slices (1 slice per serving) 1x
- Category: Breakfast
- Method: Baking
- Cuisine: American
Description
This airy, protein-packed casserole brings the garden to your breakfast table with layers of zucchini, spinach, and fresh herbs. A lighter take on the classic frittata using shredded part-skim mozzarella for a smooth melt, it offers a savory start to the day that may help support balanced energy levels.
Ingredients
- 1/2 cup fresh basil leaves (chopped)
- 2 cloves garlic (minced)
- 1 small onion (diced)
- 1 sprig fresh rosemary (stem removed, leaves minced)
- 1 cup fresh spinach leaves (chopped)
- 4 large ripe tomatoes (seeded and chopped)
- 1 medium zucchini (sliced into very thin rounds)
- 1 1/2 cups liquid egg whites (approx. 12 large eggs, separated)
- 4 oz part-skim mozzarella cheese (shredded)
- 1/4 tsp freshly ground black pepper (plus more to taste)
- 1 pinch kosher salt
- 2 tbsp olive oil
Instructions
- Prepare the oven and dish: Preheat your oven to 350°F (175°C). Lightly grease a large 9×13-inch casserole dish or baking pan with nonstick cooking spray and set aside.
- Sauté aromatics: In a heavy skillet or frying pan, heat the olive oil over medium heat. Add the diced onion and minced garlic, stirring frequently until the onion softens and becomes translucent, about 3–4 minutes.
- Soften the vegetables: Add the thinly sliced zucchini to the pan and sauté for 2 minutes. Stir in the chopped tomatoes and spinach. Cook for another 2–3 minutes until the spinach wilts and much of the liquid from the tomatoes has evaporated.
- Add herbs: Stir in the fresh basil and minced rosemary. Cook for 1 final minute to release the fragrance, then remove the pan from the heat.
- Assemble the mixture: In a large mixing bowl, combine the liquid egg whites, the warm vegetable mixture, and the shredded mozzarella cheese. Season with the pinch of kosher salt and black pepper.
- Bake: Pour the egg and vegetable mixture evenly into the prepared casserole dish. Bake for 40–45 minutes, or until the center is firm and the edges are lightly golden.
- Serve: Remove from the oven and let the casserole rest for 5–10 minutes to set. Slice into 8 equal squares and serve warm.
Notes
- Allergy Alert: Contains Eggs and Dairy (Mozzarella).
- Serving Tip: To reach standard carbohydrate targets for a balanced meal, pair one slice with a side of steel-cut oats or a piece of whole-grain toast.
Nutritional info (per 1 slice): Calories: 115 | Total Fat: 6g (Saturated: 2g) | Cholesterol: 8mg | Sodium: 220mg | Total Carbs: 6g (Fiber: 1g, Sugars: 3g) | Net Carbs: 5g | Protein: 10g | Vitamin C: 15% DV
These are approximate estimates based on standard nutritional data. Values may vary based on brands, exact measurements, and specific ingredients. For precise calculations, use a nutrition tracking app like MyFitnessPal or consult a reliable database.
Kristina Hanson is an independent wellness researcher and the founder of DailyZests. After a PCOS diagnosis, she focused her research on managing insulin resistance through evidence-based nutrition. Her work translates the science of DASH, Mediterranean, and Low-Carb eating into easy, family-tested recipes.
