You'll love this easy and healthy Mediterranean breakfast casserole recipe, that's easy to prep and ready in under 30 minutes!
This recipe is easy to customize, you can swap out veggies, add meat and extra cheese. Low carb, low calories, high protein, and great as a meal prep breakfast.
This makes the best low carb Mediterranean breakfast!
Whether you're looking for meal prep breakfast recipes or just wanting to serve a healthier option for a family get-together, you'll love our easy and vibrant Mediterranean breakfast casserole.
With just 171 calories, 5 net carbs, and 18 grams of protein per serving, this low carb healthy egg bake is great whether you're eating high protein, keto, gluten free, macro friendly, or vegetarian.
We kept our version meat free, but you can add lean chicken breakfast sausage for even more a protein boost.
If you love meal prepping eggs for breakfast, you'll want to add our spinach red pepper egg white bites, bacon egg cups in a muffin tin, and crustless quiche to your meal plan.
Main ingredients
- Avocado oil - Or the nonstick spray avocado oil. Use olive oil if you don't have avocado oil around.
- Garlic cloves - Whole chopped mixed garlic or even jarred minced garlic.
- Fresh veggies - A colorful combination of red bell pepper, orange bell pepper, and green onions. This is an easy recipe to swap the veggies based on what you have on hand, we recommend sticking to quick cooking veggies such as zucchini slices, green pepper, mushrooms, red onion, white onion or green bell peppers.
- Baby spinach - Use other quick wilting greens like kale or beetroot greens. Use frozen spinach as well. Heat through first, then squeeze out excess moisture before adding it to the egg mixture.
- Eggs - A whole dozen of fresh large eggs. Feel free to swap half of these for an equivalent amount in egg whites.
- Whole milk - Use full-fat yogurt, plain greek yogurt, or heavy cream. Remove dairy completely by using oat milk or your favorite dairy-free replacements.
- Salt & black pepper
- Feta cheese - The key to what gives this egg dish the Greek flavors. Feel free to swap this for another type of cheese. You can use a plant based feta to make this a dairy free recipe.
- Hot sauce to taste - red pepper flakes or aleppo pepper flakes (which are popular in the eastern Mediterranean and not as spicy as red pepper flakes).
** Please see the printable recipe card at the bottom of the post for the exact quantities **
Protein boost!
You can easily increase the protein on this recipe, our favorite mix-ins are Italian chicken sausage or cubing precooked Italian chicken sausage. Crumbled pre-cooked bacon, turkey bacon, Italian sausage, or soy protein crumbles are all good options.
Kitchen tools
- 9 x 13 Casserole or Baking Dish
- Large pan or skillet
How to make Greek breafast casserole
This is just a brief overview of the recipe process. The full recipe steps are down in the recipe card.
Step 1: saute the veggies
Step 2: prepare the egg mixture by whisking the eggs and adding the sauted veggies and seasonings.
Step 3: pour all of the ingredients into a casserole dish or 9x9 pan. Sprinkle with the rest of the feta cheese.
Step 4: Bake until the eggs are puffy, which takes about 25 minutes. Let cool and enjoy!
Cut out casserole pieces and serve with your favorite topping; hot sauce, more feta cheese, or sliced avocado. Yum! Enjoy!
Meal prepping tips
- You could make this same recipe as egg muffins in greased muffin cups. Just bake them for 15+ minutes at 350 F.
- Storing leftovers: Breakfast casserole is best if stored sliced into individual portions in an airtight container using wax paper to separate. You can store the whole casserole covered in the fridge, it's just easier to heat up as individual servings.
- Freezer meal prep: Leftovers can be frozen and meal prepped for later! Cut the casserole into individual servings and store in favorite freezer safe air tight containers.
Yes! This egg bake can be made ahead of time. Prepare as directed without the cheese, cover the baking dish with foil, and refrigerate overnight. When you're ready to eat, remove it from the fridge and top it with your cheese of choice. Bake and serve!
More low carb breakfast ideas
Here's more of our favorite high protein low carb breakfast ideas!
- Scrambled eggs with cottage cheese
- Blueberry cottage cheese bake
- Chocolate chia seed pudding
- Sausage and Egg Casserole
- Blueberry protein smoothie
- Nutritious blueberry cottage cheese breakfast bake
Be sure to join our healthy recipes email list to get lots of meal prep ideas, plus free meal planning printables. We're here to make meal time simple!
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Recipe
Mediterranean Egg Casserole
Ingredients
- 1 tablespoon Avocado oil
- 3 minced Garlic cloves
- 1 medium Red bell pepper chopped (approx. 1 cup)
- 1 medium Orange bell pepper chopped (approx. 1 cup)
- 1 cup Green onion thinly chopped
- 5 ounces Baby spinach approx. 1 bag
- 12 large Eggs
- 4 tablespoons Whole milk or full fat yogurt or heavy cream
- 1 teaspoon Salt
- Black pepper to taste
- 5 ounces of Feta cheese 1 small tub
- Hot sauce to taste
Instructions
- Preheat oven to 350 F.
- Grease a 9x18 casserole dish with butter.
- In a large pan or skillet, spray avocado oil and cook at medium heat. Add the garlic and cook for 2 minutes. Add the bell peppers and green onion until the bell peppers are cooked thoroughly. (approx. 8 minutes)
- Add the spinach and stir with a wooden spoon until its wilted (approx. 1-2 minutes). Turn off and set aside for cooling.
- In a medium sized mixing bowl add the eggs, whole milk and salt. Also sprinkle black pepper and hot sauce as preferred. With a whisk, mix until egg yolks and egg whites are blended.
- To this mixture, fold in half of the feta cheese and cooled veggies and combine well.
- Pour the mixture evenly into the buttered casserole dish and add the remaining feta cheese.
- Baked for approx. 25 minutes or until the eggs are puffy and cooked. The center should only jiggle slightly. To check, insert a fork or toothpick halfway in the center; it should come out clean.
- Take out of the oven and let cool over a cooling rack.
- Cut out slices and serve with your favorite topping; hot sauce, more feta cheese, or avocado. Yum! Enjoy!
Notes
-
To lower the fat and cholesterol, half of the eggs can be swapped for liquid egg whites and you can use nonfat Greek yogurt in place of milk.
To increase the protein, mix in cooked Italian chicken sausage to increase the protein or serve chicken breakfast sausages on the side.
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