This easy Mediterranean Breakfast Casserole recipe is baked to perfection with a vibrant blend of fresh vegetables and protein-packed eggs. Ready in under an hour, this Mediterranean diet recipe is ideal for quick and healthy breakfast meal prep or holiday brunches. You will love how it is loaded with superfoods, including antioxidant-rich spinach and fluffy quinoa, along with a tangy combination of low-fat feta and cottage cheese. And no need to add extra salt! Infused with a fragrant mixture of fresh basil, parsley and oregano, this low sodium breakfast casserole is naturally packed with flavor.
Eating healthy in the morning is easy when you try any of our delicious heart-healthy breakfast recipes. And if you are entertaining, check out more of our healthy casserole recipes where you’ll find a tasty variety of breakfast-friendly recipes. This casserole is also perfect for making the night before to save time on busy mornings.
This Mediterranean Breakfast Casserole is designed to be both delicious and nutritious, making it an ideal choice for a healthy start to your day. It prioritizes whole foods and lean protein over processed ingredients and excess salt, aligning perfectly with a heart-healthy eating pattern.
Yes, eggs are a great source of protein and are welcome in moderation on the Mediterranean diet. The diet emphasizes whole foods, and eggs fit well within that pattern, typically enjoyed a few times a week.
Absolutely. This recipe is perfect for making ahead. You can fully assemble the casserole in the baking dish, cover it tightly, and refrigerate it overnight. When you're ready, bake it straight from the fridge, adding about 5-10 minutes to the total baking time.
A watery casserole is usually caused by excess moisture from the vegetables. To prevent this, it's important to cook the vegetables thoroughly as directed in Step 3 to allow their water to evaporate before they are added to the casserole. Also, ensure any fresh spinach is just wilted, not overly cooked.
Typical breakfasts often include whole grains (like oats or quinoa), fresh fruit, nuts, seeds, yogurt, and healthy fats. This casserole aligns perfectly by combining protein-rich eggs with whole-grain quinoa and plenty of fresh vegetables.
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Recipe yields 12 servings
Preheat oven to 350°F. Grease a 9x13-inch casserole dish with nonstick cooking spray; set aside.
In a large mixing bowl, whisk together eggs, egg whites and milk; set aside.
In a large skillet, heat the oil over medium heat until it begins to shimmer. Add onion, oregano, and black pepper. Cook, stirring occasionally, for 6 to 8 minutes, or until soft. Add garlic and cook until fragrant, about 30 seconds. Add the mushrooms, red bell pepper, green bell pepper, and zucchini, and cook, stirring occasionally, for 5 minutes. Add the spinach, basil, and parsley, tossing until spinach is just wilted, about 1 minute. Remove from heat.
Spread 1 cup quinoa in an even layer in the prepared casserole dish. Spread half of the vegetable mixture on top of the quinoa, followed by half of the cottage cheese. Add a second layer of quinoa followed by the remaining vegetable mixture. Spoon the remaining cottage cheese on top in small dollops. Pour in the egg mixture and top with crumbled feta cheese.
Bake for 40 to 45 minutes, or until eggs are set. Let stand 5 minutes before slicing and serving. Garnish with chopped basil and enjoy!
For built-in portion control, you can bake this casserole in a standard 12-cup muffin tin. Grease the tin well with non-stick spray, divide the mixture evenly among the cups, and bake at 350°F for 20-25 minutes, or until the centers are set.