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–+ servings
low fat savory egg bake

Egg White Veggie Casserole

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Prep Time 15 minutes
Cook Time 35 minutes
Resting Time 10 minutes
Total Time 1 hour
Course Breakfast
Cuisine American
Servings 6 servings

Equipment

  • 1 9x13 inch baking dish
  • 1 large mixing bowl
  • 1 Whisk
  • 1 Cutting board
  • 1 Chef's knife
  • 1 measuring cup set
  • 1 measuring spoon set
  • 1 Skillet
  • 1 Rubber spatula
  • 1 Oven

Ingredients
  

  • 2 teaspoon olive oil
  • 1 cup onion diced
  • 1 cup red bell pepper diced
  • 1 cup zucchini diced
  • 1 cup cremini mushrooms sliced
  • 2 cup baby spinach chopped
  • 12 large egg whites lightly whisked
  • 1/2 cup low-fat milk or unsweetened almond milk
  • 3/4 teaspoon kosher salt
  • 1/2 teaspoon black pepper ground
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon smoked paprika
  • 1/2 cup feta cheese crumbled
  • 2 tablespoon fresh parsley chopped
  • 1/4 cup shredded mozzarella optional

Instructions
 

  • Preheat the oven to 375°F and lightly grease the 9x13-inch baking dish with a little olive oil or nonstick spray.
  • Heat olive oil in a skillet over medium heat and sauté onion and bell pepper for 3 to 4 minutes until softened.
  • Add zucchini and mushrooms and cook for 4 to 5 minutes until most moisture evaporates.
  • Stir in spinach and cook 1 minute until just wilted, then remove the pan from heat and let the vegetables cool slightly.
  • In a large bowl whisk together egg whites, milk, salt, pepper, garlic powder, and smoked paprika until foamy.
  • Fold the sautéed vegetables, feta, and parsley into the egg white mixture and pour into the prepared baking dish.
  • Sprinkle mozzarella evenly on top if using.
  • Bake for 28 to 35 minutes until the center is set and the top is lightly golden.
  • Remove from the oven and rest for 10 minutes to set before slicing.
  • Slice into 6 squares and serve warm.

Notes

Drain excess liquid from the skillet before adding vegetables to the egg mixture to avoid a watery casserole, and if your veggies release lots of moisture, extend the sauté by a few minutes until dry. For a fluffier texture, whisk the egg whites vigorously to incorporate air or use liquid egg whites for convenience. You can swap vegetables based on seasonality—broccoli, asparagus, or kale work well—and substitute feta with goat cheese or skip cheese for dairy-free. Line the pan with parchment for easy removal, and store leftovers covered in the fridge for up to 4 days; reheat gently at 325°F or in the microwave on 50% power. Adjust seasoning to taste and add crushed red pepper for heat.
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