Egg and Spinach Casserole

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Egg and Spinach Casserole

Description

This fluffy, protein-packed egg and spinach casserole is an effortless, nutritious breakfast or brunch dish. Baked to a perfect golden brown, it combines fresh earthy spinach, vibrant bell peppers, and melted cheese into a satisfying, low-carb sliceable meal.

Recipe & Servings

  • Servings: 4–6

  • Prep Time: 10 mins | Bake Time: 30 mins

Ingredients

  • 8 large eggs

  • 1/2 cup whole milk or heavy cream

  • 2 cups fresh spinach, chopped

  • 1/2 cup red bell pepper, diced

  • 1 cup shredded cheddar or mozzarella cheese

  • 1/4 cup fresh parsley, finely chopped

  • 1/2 tsp garlic powder

  • Salt and black pepper (to taste)

Instructions

  1. Prep: Preheat your oven to 180°C (350°F). Lightly grease an 8×8-inch baking dish with olive oil or cooking spray.

  2. Whisk: In a large bowl, whisk together the eggs, milk, garlic powder, salt, and black pepper until completely smooth and slightly frothy.

  3. Combine: Fold in the chopped spinach, diced red bell pepper, and half of the shredded cheese.

  4. Bake: Pour the mixture into your prepared baking dish. Top with the remaining cheese and a sprinkle of fresh parsley. Bake for 28–30 minutes, or until the center is set and the top turns a beautiful golden brown. Let cool for 5 minutes before slicing.

Notes & Tips

  • Prevent Sogginess: If using thawed frozen spinach instead of fresh, make sure to squeeze out all excess liquid completely using a paper towel before adding it to the egg mixture.

  • Customize Veggies: Feel free to toss in sliced mushrooms, caramelized onions, or crumbled feta cheese to easily change up the flavor profile.

Benefits & Nutritional Info

  • Benefit: High in high-quality lean protein and healthy fats, this casserole keeps you full for longer. Spinach adds a punch of iron, fiber, and essential vitamins A and K.

  • Nutritional Info (Per Serving): ~160 Calories | 11g Protein | 12g Fat | 3g Carbs

Q&A

  • Q: Can I make this meal prep friendly?

    • A: Yes! Bake it ahead of time, slice it into squares, and store them in an airtight container in the fridge for up to 4 days. Reheat in the microwave for 30–45 seconds.

  • Q: Can I make this dairy-free?

    • A: Absolutely. Swap the whole milk for unsweetened almond or oat milk and omit the cheese (or use your favorite dairy-free cheese alternative).

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