Baked Spinach & Egg Casserole

Baked Spinach & Egg Casserole 🥬🍳

A protein-rich, low-carb, and veggie-packed breakfast casserole that’s perfect for meal prep, brunch, or a blood-sugar-friendly meal!

Ingredients (6 servings):

• 8 large eggs (or 10 egg whites for lower cholesterol)

• 1 cup unsweetened almond milk (or whole milk)

• 4 cups fresh spinach, roughly chopped

• 1 small onion, diced

• 1 bell pepper, diced (optional)

• 1 cup shredded cheddar cheese (or feta/mozzarella)

• ½ tsp garlic powder

• ½ tsp salt

• ¼ tsp black pepper

• ¼ tsp red pepper flakes (optional)

• 1 tbsp olive oil or butter

Instructions:

1. Prep the Veggies:

   • Preheat oven to 375°F (190°C).

   • Heat oil in a pan, sauté onion and bell pepper until soft (~3 mins).

   • Add spinach, cook until wilted (~2 mins). Remove from heat.

2. Mix the Egg Base:

   • In a bowl, whisk eggs, milk, garlic powder, salt, and pepper.

   • Stir in sautéed veggies and ½ cup cheese.

3. Bake:

   • Pour mixture into a greased 9×9-inch baking dish.

   • Top with remaining ½ cup cheese.

   • Bake 25-30 mins until eggs are set and top is golden.

4. Serve:

   • Let cool 5 mins, slice, and enjoy!

Why It’s Healthy:

✔ High-protein eggs keep you full.
✔ Spinach adds fiber & iron.
✔ Low-carb & gluten-free (omit milk or use almond milk).

Variations:

• Meat lovers: Add cooked bacon, sausage, or ham.

• Mediterranean: Swap cheese for feta + sun-dried tomatoes.

• Dairy-free: Use nutritional yeast instead of cheese.

Great for meal prep—stores 4 days in fridge! Reheat and serve with hot sauce or avocado. 😋

Want a crustless quiche version? Let me know!