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

Scale

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)

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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.

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.