High-Protein Mediterranean Diet Egg Casserole Recipe (8 Ingredients) by Elisa Schmitz
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Those of you who follow me on 30Seconds know how much I love the Mediterranean Diet. I'm also trying to take in more healthy sources of protein. I combined both of those things in this light and fluffy high-protein Mediterranean egg casserole recipe.
This creamy delicious vegetarian egg casserole is almost custard-like in texture, and it contains my favorite secret ingredient for added protein: cottage cheese. When whipped in a blender, the cottage cheese becomes light and creamy, helping make this casserole a fantastic addition to a Mediterranean Diet! Check out the health benefits of cottage cheese and the health benefits of protein.
To make this gluten-free egg casserole, here are the eight wholesome ingredients you need to gather: extra virgin olive oil, yellow onion, red bell pepper (check out the health benefits of bell peppers), fresh spinach (check out the health benefits of spinach), eggs, cottage cheese, Parmesan cheese and mozzarella cheese. The scallions are optional. You sauté the onions, peppers and spinach before whipping the cottage cheese with the eggs in a blender. You add the other cheeses to the mixture then put everything together into a casserole dish. You bake the casserole until cooked through and golden.
Serve this scrumptious egg casserole for breakfast or as an elegant brunch alongside some fresh fruit, whole wheat toast or your favorite side dishes. It also can provide a boost of protein any time you need a nutritious snack during the day.
Cuisine: Mediterranean / American
Prep Time: 15 minutes
Cook Time: 30 to 35 minutes
Total Time: 45 to 50 minutes
Servings: 8
Ingredients
- 1 1/2 tablespoons extra virgin olive oil
- 3/4 cup red bell pepper, diced
- 1/2 cup yellow onion, diced
- 5 ounces fresh spinach, roughly chopped
- 12 medium eggs
- 2 cups cottage cheese
- 1 cup shredded Parmesan cheese (divided)
- 1 cup shredded mozzarella cheese
- 4 scallions (green onions), diced (optional)
Here's how to make it:
- To a large skillet or sauté pan with sides over medium heat, add the olive oil, onions, peppers and scallions (if using). Sauté until crisp tender, about 3 minutes. Add the spinach and sauté until wilted, about 1 minute. Remove from heat. (I used a red bell pepper, but you can use any color bell pepper you prefer. This recipe is flexible in terms of the vegetables you'd like to include, such as broccoli, mushrooms, etc. You also could add meat, such as bacon, ham, etc. Just be sure to pre-cook vegetables and meats first.)
- Place the eggs and cottage cheese in a blender and whip until smooth, about 30 seconds.
- Pour the cottage cheese mixture into a medium mixing bowl. Add the mozzarella cheese and half of the Parmesan cheese. Season with salt and pepper, to taste, if desired. Stir to combine.
- Add the vegetable mixture to the cheese mixture and stir to combine.
- Pour the mixture into a baking pan or casserole dish that's been sprayed with cooking spray. (I used my medium-sized Le Creuset casserole dish, which measures 10x8 inches.)
- Top with the remaining shredded Parmesan cheese. Season with additional salt and pepper, to taste, if desired.
- Bake in a preheated 350-degree F oven for 25 to 35 minutes, or until the casserole is cooked through and golden. Allow to cool for a few minutes before slicing and serving. Store leftovers in an airtight container in the refrigerator or freezer. This is a great meal-planning recipe.
Recipe cooking times, nutritional information and servings are approximate and provided for your convenience. However, 30Seconds is not responsible for the outcome of any recipe, nor may you have the same results because of variations in ingredients, temperatures, altitude, errors, omissions or cooking/baking abilities. Any nutritional information is provided as a courtesy and it is up to the individual to ascertain accuracy. To ensure image quality, we may occasionally use stock photography.
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