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If you need a high-protein breakfast idea without any meat, this vegetarian breakfast casserole is for you. It has everything you need for breakfast in a single, convenient slice, with plenty of protein, fiber, and veggies!
Inspired by my cottage cheese egg casserole, this recipe also has some sneaky cottage cheese inside. I’ve blended it so there are no curds visible, but this addition creates a creamy texture and seriously boosts the overall protein content.
While it does take about 20 minutes to assemble, and more time to bake, once it’s done, you’ll have breakfast ready to go for the rest of the week. You’ll get 29 grams of protein and 11 grams of fiber per slice, all for under 400 calories.
Healthy Breakfast Casserole Ingredients
- Eggs. I use a dozen eggs to make a 9×13 casserole. If you’re short one or two, I think this would still turn out okay, but the casserole will be flatter and not quite as filling.
- Cottage Cheese. This helps bulk up the casserole without needing even more eggs. I blend the cottage cheese into the eggs to give them a velvety texture. But I imagine you could skip blending it if you don’t mind the cottage cheese texture in an egg bake.
- Black Beans. I use two cans of beans in this dish to boost the fiber and protein. One simply wasn’t enough! If you have a different bean variety on hand, feel free to use any type you like.
- Veggies. This recipe uses shallot (or red onion), bell peppers, and an entire 5-ounce bag of spinach. When you cook them down first, they fit perfectly in the casserole dish, so you’d never guess how many veggies you’re actually eating.
- Spices. Since we went with black beans, I figured cumin, chili powder, and dried oregano would be a good fit flavor-wise. (And I was right!) The veggies add plenty of flavor on their own, but don’t skip the salt or your egg casserole will be bland.
Making a High-Protein Vegetarian Breakfast Casserole
Step 1:
Preheat the oven to 375ºF and lightly grease a 9-by-13-inch casserole pan. I’ll be honest —I’ve lost my glass baking dish this size, so I used my stainless steel pan for this, which I usually reserve for baking brownies. (Metal pans are a MUST for brownies!) The metal pan worked great here, but a glass or ceramic pan might require 5 more minutes of baking, FYI.
In a large skillet over medium-high heat, add a drizzle of olive oil and cook 1 chopped shallot and 1 chopped bell pepper. I like to use a shallot because the onion flavor is a little milder, and it’s smaller. When I tested this with a full yellow onion, I thought it got a little too sweet. But you can use half of an onion instead.
Cook until the veggies start to soften, about 5 to 8 minutes. Then roughly chop a 5-ounce bag of baby spinach and add that to the pan. Stir until it wilts for about 2 more minutes.
Step 2:
Add two 15-ounce cans of black beans (drained and rinsed) along with 1 teaspoon of ground cumin, 1 teaspoon dried oregano, 1 teaspoon chili powder, 1 teaspoon of salt, and a 1/2 teaspoon of ground black pepper.
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Stir briefly until the beans are warm and the spices smell fragrant, about 2 more minutes. Then transfer the veggies and beans to the bottom of the prepared pan. Spread it out evenly.
Step 3:
Crack 12 large eggs into a blender and add 1.5 cups of cottage cheese. Season with 1/2 teaspoon of salt, then secure the lid and blend until smooth. Pour the mixture over the beans and veggies in the pan, then jiggle it gently to make sure everything is evenly distributed.
Bake at 375ºF for 35 to 40 minutes, or until the top starts to puff up, turns lightly golden, and the center no longer jiggles when you give the pan a gentle shake.
Serving and Storage Tips
Let the casserole cool for 15 to 20 minutes before slicing into it. I like to cut 6 large slices as part of my meal prep routine, but you can also cut this into smaller slices for a brunch.
You may notice that the black beans like to sink to the bottom of this casserole. I haven’t figured out a way to prevent that yet, but they still make their way into each bite, so I don’t mind. Hopefully you don’t either!
Storage Tip: This casserole can be stored in an airtight container in the fridge for up to 5 days. I recommend placing pieces of parchment paper between the slices if you need to stack them, as they tend to stick together slightly in my experience. (It’s not a big deal; I usually still don’t use the parchment paper, but it would make separating them easier.)
Vegetarian Breakfast Casserole (High Protein & Fiber!)
Ingredients
- 1 tablespoon olive oil
- 1 shallot , diced
- 1 red bell pepper , seeds removed and chopped
- 5 ounces baby spinach , roughly chopped
- 2 (15 oz) cans black beans , drained and rinsed
- 1 teaspoon ground cumin
- 1 teaspoon dried oregano
- 1 teaspoon chili powder
- salt and black pepper
- 12 large eggs
- 1.5 cups cottage cheese
Instructions
- Preheat the oven to 375ºF and grease a 9-by-13-inch baking dish. In a large skillet over medium-high heat, add a drizzle of olive oil and start cooking the shallot and bell pepper. Stir until the veggies soften, about 5 minutes.
- Next, add the chopped spinach and stir briefly. It will look like a LOT of spinach at first, but it will wilt significantly as it cooks. Once it has shrunk down, add the drained black beans and season with the cumin, oregano, chili powder, 1 teaspoon of salt, and ½ teaspoon of ground black pepper. Stir just until the beans are warm and the spices smell fragrant, about 2 minutes.
- Transfer the sauteed veggies and beans to the prepared baking dish and spread them out evenly. Then crack the eggs into the blender and add the cottage cheese. Season with ½ teaspoon of salt, then secure the lid and blend until smooth. Pour the egg mixture over the veggies and beans and gently shake the pan so everything is distributed evenly.
- Bake the egg casserole at 375ºF for 35 to 40 minutes, or until the top is golden and the center doesn't jiggle when you give the pan a gentle shake. Glass or ceramic baking pans may require a few more minutes. Once the center is firm, remove the pan from the oven and let it cool for at least 15 minutes. Slice into 6 large pieces and enjoy warm with some fresh berries on the side.
Notes
Nutrition
More High-Protein Recipes to Try
If you try this veggie breakfast casserole, please leave a comment and star rating below to let me know what you think.
