Farmhouse Garden Breakfast Casserole (High-Protein)
- Prep Time: 25 minutes
- Resting Time: 10 minutes
- Cook Time: 40 minutes
- Total Time: 1 hour 15 minutes
- Yield: 6 slices (1 slice per serving) 1x
- Category: Main Course
- Method: Baking
- Cuisine: American
Description
This adapted high-protein casserole brings a smoky American farmhouse twist to the classic veggie breakfast bake. By blending cottage cheese directly into the eggs, you create a velvety, soufflé-like texture that is rich in flavor but lighter on heavy fats. Packed with colorful vegetables and a hint of smoked paprika, this dish is a satisfying, diabetes-friendly option that may help maintain steady energy levels throughout the morning.
Ingredients
Vegetable Sauté
2 tablespoons extra-virgin olive oil, divided
1 medium red bell pepper, chopped (approx. 1 ¼ cups)
1 small yellow onion, chopped (approx. 1 cup)
4 ounces fresh mushrooms (shiitake or oyster), sliced (approx. 1 cup)
1 package (5 ounces) baby kale
1 ½ teaspoons garlic powder
½ teaspoon smoked paprika
¼ teaspoon crushed red pepper flakes
¼ teaspoon salt, divided usage
Egg & Cheese Base
8 large eggs
1 ¼ cups shredded Colby-Jack cheese, divided
½ cup small-curd 2% cottage cheese
⅓ cup 1% low-fat milk
Instructions
- Prepare the oven and dish: Preheat your oven to 350°F (175°C). Lightly grease an 8-inch square baking dish with nonstick cooking spray and set aside.
- Sauté the mushrooms: In a large skillet, heat 1 tablespoon of olive oil over medium-high heat. Add the sliced mushrooms and cook undisturbed for about 4 minutes until browned. Stir and cook for another 3 minutes to ensure excess moisture evaporates (this prevents a watery casserole).
- Cook remaining vegetables: Add the chopped bell pepper, onion, ⅛ teaspoon of the salt, and the remaining 1 tablespoon of olive oil to the skillet. Sauté for about 4 minutes, stirring frequently, until the vegetables soften.
- Wilt the greens: Stir in the baby kale, garlic powder, crushed red pepper, and smoked paprika. Cook for 1–2 minutes until the kale is wilted down. Remove from heat and let the mixture cool for 5 minutes.
- Blend the base: While the vegetables cool, combine the eggs, cottage cheese, 1% milk, ½ cup of the Colby-Jack cheese, and the remaining ⅛ teaspoon salt in a blender. Process on low speed for 20 seconds until the mixture is completely smooth and creamy.
- Assemble layers: Spread half of the cooked vegetable mixture evenly across the bottom of the prepared baking dish. Pour the egg mixture over the vegetables. Scatter the remaining vegetable mixture on top (some may sink, which is fine) and sprinkle with the remaining ¾ cup Colby-Jack cheese.
- Bake and serve: Bake for 35–40 minutes, or until the edges are puffed and golden brown, and the center is set (internal temperature should reach 165°F). Let the casserole rest for 10 minutes before slicing to allow it to firm up.
Notes
- Diabetes & Heart Health Tip: This recipe is excellent regarding net carbs and ingredient quality—it is low-carb, rich in protein and vegetables, and supports satiety and blood sugar stability. However, please note that one serving contains a moderate amount of saturated fat relative to its calorie count. To balance your daily heart health goals, we recommend pairing this dish with lower-fat options for the rest of your day, rather than adding extra fatty meats or cheeses to this meal.
- Allergy Alert: Contains Eggs and Milk. To make this gluten-free, ensure your spices and cottage cheese are certified GF.
- Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days. Reheat gently in the microwave or oven.
- Variation Tip: For a sharper flavor profile without extra salt, try swapping the Colby-Jack for sharp Cheddar cheese.
Nutritional Info (per serving): Calories: 275 | Total Fat: 19g (Saturated: 8g) | Cholesterol: 275mg | Sodium: 490mg | Total Carbs: 8g (Fiber: 2g, Sugars: 4g) | Net Carbs: 6g | Protein: 18g
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.
