Vegetarian Breakfast Casserole (High Protein & Fiber!)

breakfast casserole slice served on a plate with berries.

Vegetarian Breakfast Casserole (High Protein & Fiber!)

Course: Breakfast

Cuisine: Mexican

Keyword: vegetarian breakfast casserole

Prep Time: 20

Cook Time: 35

Total Time: 55

Servings:

Calories: 361kcal

Author: Megan Gilmore

I've been testing this vegetarian breakfast casserole on repeat for the past several weeks. At first, I thought I wanted to make it with seasoned tofu, as a sausage-like swap. However, crumbled tofu with eggs isn't the best combo because the texture is too similar. That's when I decided to go all-in on black beans. I love the combination of textures and flavors, and the resulting casserole has 29 grams of protein and 11 grams of fiber per slice. (Without any meat substitutes!) Prep it for your week ahead and breakfast will be a breeze.

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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.

Note: I used a stainless steel pan to bake this egg casserole. Metal heats faster and more evenly than glass. If you use a glass or ceramic baking dish, you may need to add 5-10 minutes to the bake time.

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 information is for 1 of 6 large slices. This is automatically calculated using an online ingredient database, so it's just an estimate and not a guarantee.

Protein Note: I also tested this recipe with a 14-ounce block of crumbled firm tofu instead of 1 can of black beans, in case you're curious. This swap adds one more gram of protein per serving (so 30g protein per serving) but I didn't love the texture or flavor as much. However, if you're short on beans or want to try something different, it does "work." Since tofu has an egg-like texture already, the texture just isn't as diverse as you might want.

Storage Tip: Leftovers can be stored in an airtight container in the fridge for up to 5 days. You can reheat a slice in the air fryer for 5 minutes at 350ºF or microwave for about 60 seconds for a warm breakfast again.

Nutrition