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Golden healthy breakfast casserole with red peppers, spinach, and feta in a white baking dish garnished with parsley

Healthy Breakfast Casserole

This healthy breakfast casserole is a perfect blend of colorful veggies, creamy feta, and protein-packed eggs. Ideal for meal prep or a crowd-pleasing brunch, it's low-carb and loaded with flavor. Customize it with your favorite veggies and cheeses to make it your own!
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Prep Time 15 minutes
Cook Time 35 minutes
Cooling Time 5 minutes
Total Time 55 minutes
Servings: 8 servings
Course: Breakfast
Cuisine: American
Calories: 250
Ingredients Equipment Method Notes

Ingredients
  

  • 1 tablespoon extra-virgin olive oil for sautéing the veggies
  • 2 medium red bell peppers chopped
  • ¾ cup green onions thinly sliced
  • 5 ounces spinach chopped (about 5 cups)
  • 12 eggs protein-packed base
  • 3 tablespoons full-fat dairy like heavy cream, half-and-half, sour cream, or plain yogurt
  • Several dashes of hot sauce optional, adds heat
  • ½ teaspoon fine salt
  • 10 twists freshly ground black pepper for seasoning
  • 4 ounces crumbled feta or goat cheese creamy and tangy finish

Equipment

  • large skillet
  • Mixing bowl
  • 9x13-inch baking dish
  • Whisk

Method
 

  1. Preheat the oven to 350°F. Use butter to generously grease a 9x13-inch pan for easy removal and cleanup.
  2. Heat the olive oil in a large skillet over medium heat. Add the red bell peppers and green onions and sauté for 8-10 minutes until the peppers are tender. Add the spinach and cook for an additional 2 minutes, just until wilted. Set aside to cool slightly.
  3. In a medium mixing bowl, crack the eggs. Add the full-fat dairy, hot sauce, salt, and black pepper. Whisk until smoothly combined.
  4. Mix in half of the cheese, then fold in the sautéed veggies. Pour the mixture into your prepared baking dish. Sprinkle the remaining cheese evenly on top.
  5. Bake in the oven for 25-35 minutes, until the eggs puff up and the center is set but still slightly jiggles. Insert a fork into the middle to confirm it comes out clean.
  6. Let the casserole cool on a rack for a few minutes before slicing. Serve warm, room temperature, or chilled. Leftovers stay fresh in the fridge for up to four days.

Notes

Prep ahead: Assemble the casserole the night before and store it in the fridge for an easy morning bake. Adapt veggies and cheese to your preference. Swap spinach for kale or chard but extend cooking time as needed. Avoid freezing as the texture may degrade upon thawing.