Savory Mediterranean Quinoa & Vegetable Breakfast Bake
- Prep Time: 20 minutes
- Resting Time: 5 minutes
- Cook Time: 45 minutes
- Total Time: 1 hour 15 minutes
- Yield: 6 servings (1 slice per serving) 1x
- Category: Main Course
- Method: Baking
- Cuisine: Mediterranean-American
Description
This vibrant, protein-packed casserole combines the hearty texture of quinoa with a colorful medley of garden vegetables and creamy feta. It offers a lighter, nutrient-dense twist on the classic American breakfast strata, designed to support steady energy levels without the heavy crash.
Ingredients
Fresh Produce
1/2 cup fresh basil leaves, chopped
3 cloves garlic, minced
8 oz baby bella mushrooms, sliced
1 medium red onion, chopped
1/4 cup fresh parsley, chopped
1 red bell pepper, stemmed, seeded, and chopped
1 green bell pepper, stemmed, seeded, and chopped
1 cup fresh baby spinach, roughly chopped and packed
1 medium zucchini, chopped
Dairy & Eggs
4 large eggs
1 cup liquid egg whites (approx. 8 whites)
1 cup skim milk (or unsweetened almond milk)
3/4 cup no-salt-added 1% cottage cheese, divided
1/4 cup crumbled reduced-fat feta cheese
Pantry & Grains
2 cups cooked quinoa (white or tricolor)
1 Tbsp olive oil
1 tsp dried oregano
1/2 tsp freshly ground black pepper
1/4 tsp salt (optional, adjust to taste)
1/4 tsp crushed red pepper flakes (optional)
Non-stick cooking spray
Instructions
- Preheat your oven to 350°F (175°C). Generously grease a 9×13-inch baking dish with non-stick cooking spray and set aside.
- In a large skillet, heat the olive oil over medium heat. Once shimmering, add the onion, dried oregano, black pepper, salt, and red pepper flakes (if using). Sauté for 6 to 8 minutes, stirring occasionally, until the onions are soft.
- Stir in the minced garlic and cook for 30 seconds until fragrant. Add the mushrooms, red bell pepper, green bell pepper, and zucchini. Cook for another 5 minutes, stirring occasionally, until the vegetables are tender-crisp.
- Remove from heat. Stir in the spinach, basil, and parsley, tossing gently until the spinach just begins to wilt (about 1 minute).
- In a large mixing bowl, whisk together the whole eggs, liquid egg whites, and milk until frothy and well combined.
- Spread 1 cup of the cooked quinoa evenly across the bottom of the prepared baking dish. Top with half of the vegetable mixture, followed by half of the cottage cheese.
- Layer the remaining quinoa and vegetable mixture on top. Dollop the remaining cottage cheese over the vegetables.
- Pour the egg mixture evenly over the entire casserole. Sprinkle the crumbled feta cheese on top.
- Bake for 40 to 45 minutes, or until the eggs are set and the center is firm. Let the casserole rest for 5 to 10 minutes before slicing. Garnish with extra fresh basil if desired.
Notes
Notes Allergy alert: This recipe contains Eggs and Milk. For a time-saver, use pre-cooked frozen quinoa or leftover quinoa from a previous dinner. Make-ahead tip: You can assemble the casserole the night before, cover it tightly, and refrigerate. Bake it the next morning, adding about 5-10 minutes to the baking time.
Nutritional info (per serving): Calories: 240 | Total Fat: 9g (Saturated: 2.5g) | Cholesterol: 125mg | Sodium: 380mg | Total Carbs: 24g (Fiber: 4g, Sugars: 5g) | Net Carbs: 20g | Protein: 18g | Vitamin C: 70% 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.
