Mediterranean Low Carb Breakfast Casserole

My high protein low carb breakfast casserole is packed with eggs, spinach, colorful peppers, and feta for an easy Mediterranean-style breakfast you can make ahead. I especially love the portion size here: cutting the casserole into four servings gives you a huge piece with about 27 grams of protein for under 400 calories.

This is the kind of breakfast I gravitate toward now that I focus more on protein and keeping my meals moderate in carbs. It's meatless as written, but with a dozen eggs and plenty of feta, you still get a substantial breakfast without needing sausage or bacon.

A Mediterranean Breakfast Casserole Built Around Eggs and Vegetables

One thing I love about Mediterranean-style eating is that many meals are built around eggs, yogurt, cheese, beans, and vegetables instead of meat.

The low carb breakfast casserole also works really well for meal prep. I'd rather cut this into four generous portions than six small ones, especially when I'm eating it as my actual breakfast instead of putting it out as part of a brunch spread.

I used an entire carton of eggs here. You can swap 50% of the whole eggs for carton egg whites to make a lighter, lower-fat casserole.

Eggs are a great way to get protein in the morning. I also think you'll love our low-carb breakfasts like roasted red pepper egg white bites, sausage and egg casserole without bread, and our crustless cottage cheese spinach quiche.

Ingredients You'll Need

• Olive oil - Avocado oil works just as well if that's what you have.
• Garlic - Fresh minced garlic or jarred minced garlic both work. Frozen Dorot cubes are also great.
• Bell peppers - I use red and orange bell peppers, but any combination of colors is fine. Green pepper works too if you prefer a less sweet flavor.
• Green onions - Thinly slice both the white and green portions.
• Baby spinach - Fresh spinach wilts quickly into the vegetables. Frozen spinach can also be used, but thaw it and squeeze out the excess moisture first.
• Eggs - This recipe uses 12 large whole eggs. Feel free to swap half of the whole eggs for egg whites from a carton.
• Whole milk - You only need a small amount. Plain Greek yogurt or heavy cream can also be used.
• Feta cheese, crumbled - Feta gives the casserole its Mediterranean-style flavor.
• Salt, pepper, and hot sauce - Add hot sauce to taste, or use red pepper flakes or Aleppo pepper for a little heat.

Want more protein in this breakfast casserole?

We intentionally left this breakfast casserole meat free. To increase the protein, feel free to mix in Italian sausage, chicken sausage, ham, chopped pancetta or prosciutto or serve lean protein on the side.

Please see the recipe card at the bottom of the post for exact quantities.

How to Make a Low Carb Breakfast Casserole

Step 1: Sauté the vegetables

Preheat the oven to 350°F and grease your casserole dish.

Heat the olive oil in a large skillet over medium heat. Add the garlic and cook briefly, then add the bell peppers and green onion.

Cook until the peppers have softened, about 8 minutes.

Step 2: Wilt the spinach

Add the spinach to the skillet and stir until just wilted, about 1 to 2 minutes.

Remove the pan from the heat and let the vegetables cool slightly before mixing them with the eggs.

Step 3: Mix the egg casserole

Whisk the eggs with the milk, salt, black pepper, and hot sauce.

Fold in the cooked vegetables and half of the feta cheese.

Pour the egg mixture evenly into the prepared casserole dish and scatter the remaining feta over the top.

Step 4: Bake until just set

Bake for about 25 minutes, or until the eggs are puffed and the center has only a slight jiggle.

A knife or toothpick inserted near the center should come out clean.

Let the casserole rest briefly before cutting it into four large servings.

Jen's Tips

• Let the vegetables cool slightly before mixing them into the eggs so you don't start cooking the eggs in the bowl.
• Cook off excess vegetable moisture before assembling the casserole. This is especially important if you substitute mushrooms, zucchini, or frozen spinach.
• Don't overbake the eggs. Take the casserole out when the center is just set with a slight jiggle. It will continue cooking as it rests.
• For meal prep, portion the cooled casserole before refrigerating so breakfast is ready to grab and reheat.

Easy Ways to Change This Mediterranean Egg Casserole

• Add meat - Cooked chicken sausage, turkey sausage, bacon, or turkey bacon can be added if you want even more protein.
• Change the vegetables - Mushrooms, zucchini, green bell pepper, red onion, or white onion all work. Cook watery vegetables before adding them.
• Swap the greens - Kale can replace the spinach. Frozen spinach also works if it's thawed and squeezed dry first.
• Change the cheese - Feta gives this casserole its Mediterranean character, but goat cheese or a little shredded mozzarella can also work.
• Use Greek yogurt - Plain Greek yogurt can replace the milk for a slightly creamier egg mixture.

What to Serve With Mediterranean Egg Casserole?

For a lower-carb breakfast, serve this Mediterranean egg casserole with sliced avocado, fresh tomatoes and cucumbers, olives, fresh berries, or a simple Greek yogurt side.

If you're not eating low carb, this is also great with Turkish simit (currently obsessed with the Trader Joe's version), warm pita, sourdough toast, roasted potatoes, or fresh fruit. For brunch, you could add hummus, labneh, feta, olives, and sliced vegetables to make it feel more like a Mediterranean breakfast spread.

Make Ahead and Meal Prep

• Make ahead - Sauté the vegetables and assemble the casserole the night before. Cover and refrigerate, then add the remaining feta and bake the next morning.
• Refrigerator - Store cooked portions in an airtight container for up to 4 days.
• Freezer - Cool the casserole completely, cut it into individual servings, and freeze in airtight containers.
• Reheating - Microwave individual pieces until heated through or warm them in a 350°F oven.

Macros & Nutrition

Cutting the casserole into 4 generous servings, each serving has approximately:

• 390 calories
• 27 g protein
• 12 g total carbs
• 3 g fiber
• 9 g net carbs
• 26 g fat

To make this a more macro balanced breakfast, you can decrease the fat by substituting 6 of the eggs for egg whites. If you want more carbs, simply add fresh fruit or bread on the side.

FAQs

Is breakfast casserole low carb without bread or potatoes?

Yes. This breakfast casserole gets its structure from eggs rather than bread, hash browns, or potatoes. Each large serving has approximately 12 grams of total carbs and 9 grams of net carbs.

Is this a high protein low carb breakfast casserole?

Yes. When divided into four servings, each portion has about 27 grams of protein and 9 grams of net carbs. The protein primarily comes from the whole eggs and feta cheese.

What vegetables work best in a breakfast casserole?

Quick-cooking vegetables such as peppers, spinach, mushrooms, zucchini, onions, and green onions work especially well. Vegetables with a lot of water should be sautéed first so they don't make the egg casserole watery.

What are some other high protein Mediterranean breakfast ideas?

Some other high protein Mediterranean breakfast ideas include Greek yogurt bowls with nuts and berries, cottage cheese with tomatoes and cucumbers, eggs with feta and spinach, shakshuka with extra eggs or protein added, or smoked salmon with eggs and vegetables.

More Low Carb Breakfast Recipes

• Sausage and Egg Casserole Without Bread
• Broccoli and Ham Crustless Quiche
• Red Pepper Egg Bites Recipe (Starbucks)
• High Protein Scrambled Eggs with Cottage Cheese

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