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

Scale

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

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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.

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.