Description
This healthy breakfast casserole is a flavorful and nutritious morning dish featuring sautéed bell peppers, green onions, and spinach, combined with eggs, dairy, and feta cheese. Baked to a fluffy, tender texture, it's perfect for meal prep or a hearty start to your day.
Ingredients
Units
Scale
Vegetables
- 2 medium red bell peppers, chopped (about 2 cups)
- 3/4 cup thinly sliced green onion (about 1 small bunch)
- 5 ounces roughly chopped spinach (about 5 cups)
Egg Mixture
- 12 eggs
- 3 tablespoons full-fat dairy (heavy cream, half-and-half, whole milk, sour cream, or yogurt)
- Several dashes of hot sauce (like Cholula)
- 1/2 teaspoon fine salt
- 10 twists of freshly ground black pepper
Other
- 1 tablespoon extra-virgin olive oil
- 4 ounces (1 cup) crumbled feta or goat cheese, divided
- Butter (for greasing the pan)
Instructions
- Preheat oven and prepare pan: Preheat your oven to 350 degrees Fahrenheit. Generously grease a 9 by 13-inch baking pan with butter to prevent sticking and ensure even cooking.
- Sauté vegetables: In a large skillet, heat the olive oil over medium heat until shimmering. Add the chopped red bell peppers and sliced green onions. Cook for 8 to 10 minutes, stirring occasionally, until the peppers are tender and cooked through.
- Wilt spinach: Add the chopped spinach to the skillet with the other vegetables. Stir and cook for about 2 minutes until the spinach is wilted. Remove from heat and set aside to cool slightly.
- Mix eggs and seasonings: Crack the eggs into a medium mixing bowl. Add your choice of 3 tablespoons full-fat dairy, several dashes of hot sauce, salt, and black pepper. Whisk gently until the eggs are fully blended.
- Combine cheese and vegetables: Stir half of the crumbled feta or goat cheese into the egg mixture. Then fold in the lightly cooled sautéed vegetables until evenly combined.
- Assemble casserole: Pour the egg and vegetable mixture into the prepared baking pan. Evenly sprinkle the remaining feta cheese on top of the mixture.
- Bake: Place the pan in the preheated oven and bake for 35 minutes until the casserole is puffed, set, and the center barely jiggles. Confirm doneness by inserting a fork about ¼ inch into the center; it should come out clean.
- Cool and serve: Remove the casserole from the oven and let it cool on a rack. Slice with a sharp knife and serve warm. Leftovers will keep well in the refrigerator for up to four days and can be enjoyed chilled or gently reheated.
Notes
- Prepare in advance: You can cover the egg and vegetable mixture and refrigerate it for up to two days before baking. Baking time may be slightly longer if starting from cold.
- Vegetable variations: Feel free to substitute other vegetables such as kale or chard; note that heartier greens may require additional cooking time.
- Freezing: Freezing leftovers is not recommended as it may cause the texture to become watery and rubbery. This dish is best enjoyed fresh or refrigerated.
Nutrition
- Serving Size: 1 serving (about 1/8th of casserole)
- Calories: 210 kcal
- Sugar: 3 g
- Sodium: 340 mg
- Fat: 15 g
- Saturated Fat: 5 g
- Unsaturated Fat: 9 g
- Trans Fat: 0 g
- Carbohydrates: 6 g
- Fiber: 2 g
- Protein: 14 g
- Cholesterol: 260 mg
