Fluffy High-Protein Garden Egg Bake
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Total Time: 45 minutes
- Yield: 6 slices (1 slice per serving) 1x
- Category: Breakfast
- Method: Baking
- Cuisine: American
Description
This light and airy breakfast casserole is a fantastic way to start the day, offering a satisfying protein boost that may help maintain steady energy levels throughout the morning. The secret lies in whipping the cottage cheese with the eggs, which creates a velvety, soufflé-like texture without the heaviness of cream. It’s a “set it and forget it” meal prep champion that reheats beautifully for busy weekdays.
Ingredients
Produce & Fresh
1 cup (30 g) fresh spinach, chopped roughly
1/3 cup (50 g) red or green bell pepper, diced small
1/3 yellow onion, peeled and thinly sliced or minced
Fresh parsley, chopped (optional, for garnish)
Dairy & Refrigerated
12 large eggs
2 cups (440 g) low-fat cottage cheese (2% milkfat recommended for balance)
1/2 cup (55 g) part-skim mozzarella cheese, shredded (or Monterey Jack)
Pantry & Spices
1/2 tsp dried oregano (adds a savory, garden-herb depth)
1/2 tsp garlic powder
1/4 tsp sea salt (adjusted for flavor balance)
1/4 tsp black pepper, freshly ground
Olive oil cooking spray (for greasing)
Instructions
- Preheat and Prep: Preheat your oven to 350°F (180°C). Generously coat a 9×13″ baking dish with olive oil cooking spray. Ensure the corners are well-greased to prevent sticking.
- Blitz the Base: In a blender or large food processor, combine the cracked eggs, cottage cheese, garlic powder, dried oregano, salt, and pepper. Blend on high for 20-30 seconds until the mixture is completely smooth and frothy. (Note: You can whisk this by hand in a large bowl, but blending eliminates the cheese curds for a creamier, more cohesive texture).
- Combine Ingredients: Pour the egg mixture directly into the prepared baking dish. Scatter the chopped spinach, diced bell peppers, and sliced onion evenly over the top. Use a spatula to gently fold them in so they are distributed throughout the liquid.
- Top and Bake: Sprinkle the shredded mozzarella cheese evenly over the surface. Place the dish in the preheated oven and bake for 35 to 45 minutes.
- Check for Doneness: The casserole is ready when the center is set (no longer jiggly), the edges are golden brown, and a toothpick inserted into the center comes out clean.
- Cool and Serve: Remove the casserole from the oven and let it rest on a wire rack for at least 15 minutes. This allows the structure to firm up, making it much easier to slice into neat squares.
Notes
- Storage: Allow the casserole to cool completely to room temperature. Slice into individual portions and store in airtight containers in the refrigerator for up to 3-4 days.
- Freezing: Wrap cooled individual slices in plastic wrap and place them in a freezer-safe zipper bag. Freeze for up to 3 months. Thaw overnight in the fridge before reheating.
- Allergy Alert: This recipe contains eggs and milk (dairy).
- Smart Energy Tip: This recipe is a powerhouse for blood sugar management due to its exceptionally low net carbs and high protein content, making it a very satisfying main course. Because the saturated fat contribution is slightly higher relative to the low calorie count, it fits best into a day where you balance your other meals with leaner proteins or unsaturated fats.
Nutritional Info (per 1/6 of casserole): Calories: 235 | Total Fat: 13.5g (Saturated: 5.5g) | Cholesterol: 375mg | Sodium: 530mg | Total Carbs: 6g (Fiber: 1g, Sugars: 4g) | Net Carbs: 5g | Protein: 23g | Vitamin A: 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.
