High Protein Low Carb Breakfast Casserole (Mediterranean Style)
This easy high protein low carb breakfast casserole is filled with Mediterranean-style vegetables, eggs, and feta. Cut it into four generous portions for a make-ahead breakfast with about 27 grams of protein for under 400 calories.
Equipment
- 1 9x13 pan
- 1 large skillet
Ingredients
- 1 tablespoon extra virgin olive oil
- 3 Garlic cloves minced
- 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 leaves approx. 1 bag
- 12 large Eggs
- 4 tablespoons Whole milk or full fat yogurt or heavy cream
- ½ teaspoon Fine sea salt
- Black pepper to taste
- 5 ounces Feta cheese
Instructions
- Prep: Preheat the oven to 350 F. Grease a 9x13 casserole dish with cooking spray.
- Spray a large skillet with cooking spray. Turn the burner to medium heat. Add the bell peppers and green onion until the bell peppers are cooked thoroughly. (approx. 8 minutes) Add the garlic and cook for 1 minute, or until fragrant.
- Add the spinach and stir with a wooden spoon until its wilted (approx. 1-2 minutes). Turn off and set aside to slightly cool.
- In a medium-sized mixing bowl, add the eggs, milk, and salt. Feel free to add extra black pepper and hot sauce for a spicier touch. Whisk the eggs until they're blended.
- Fold in half of the feta cheese and cooled veggies to the vegetable mixture.
- Pour the mixture evenly into the casserole dish and add the remaining feta cheese.
- Baked for approximately 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 the casserole out of the oven and let cool on a cooling rack.
- Cut out slices and serve with your favorite topping; hot sauce, more feta cheese, or avocado. YEnjoy!
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.
Nutrition
Serving: 1gCalories: 257kcalCarbohydrates: 8gProtein: 18gFat: 17gSaturated Fat: 7gPolyunsaturated Fat: 9gCholesterol: 394mgSodium: 739mgFiber: 2gSugar: 4g
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