High Protein Vegetarian Egg Casserole

Growing up, my mom always made eggs the same way – scrambled or over easy. Casseroles were reserved for dinner, and the idea of combining eggs with veggies in a baked dish seemed strange to me. But here’s the thing about egg casseroles – they’re actually perfect for breakfast, and they’re way easier than standing at the stove flipping eggs one by one.

I discovered this after having kids who all wanted breakfast at different times. Now, instead of being a short-order cook every morning, I pop this vegetarian egg casserole in the oven and everyone gets a warm, filling breakfast whenever they’re ready. Plus, it’s a great way to use up those leftover vegetables sitting in the fridge.

What Kind of Broccoli Should I Use?

Fresh broccoli is ideal for this casserole, but don’t worry if you only have frozen florets in your freezer – they’ll work just fine too. When choosing fresh broccoli, look for tight, compact florets that are deep green in color, with no yellowing or brown spots. For this recipe, you’ll want to cut your broccoli into bite-sized pieces that are roughly the same size so they cook evenly throughout the casserole. If you’re using the stems (which are totally edible and nutritious!), just make sure to peel the tough outer layer and cut them into smaller pieces than the florets since they take longer to cook.

Options for Substitutions

This egg casserole is pretty flexible and you can make several swaps based on what you have in your kitchen:

• Broccoli: You can swap broccoli with other veggies like cauliflower, spinach, or bell peppers. If using spinach, use about 8-10 cups fresh (it wilts down a lot) or 2 cups frozen (thawed and drained well).
• Eggs and egg whites: If you don’t want to separate eggs, use 18 whole eggs instead of the egg white/whole egg combo. You can also use store-bought egg whites – just remember that 1/4 cup equals about 2 egg whites.
• 2% milk: Any milk works here – whole milk, 1%, almond milk, or soy milk. Just avoid heavy cream as it might make the casserole too rich.
• Cheese blend: Feel free to use any melting cheese you like – Swiss, Monterey Jack, or Gouda all work great. For a dairy-free version, you can use dairy-free cheese substitutes, though they might not melt as smoothly.
• Curry powder: If curry’s not your thing, try Italian seasoning, taco seasoning, or just stick with simple herbs like thyme and oregano.

Watch Out for These Mistakes While Cooking

The biggest challenge when making an egg casserole is preventing it from becoming rubbery and overcooked – the key is to remove it from the oven when the center is still slightly jiggly, as it will continue cooking from residual heat.

Many cooks make the mistake of not pre-cooking their broccoli, but raw broccoli releases water during baking which can make your casserole watery – quickly blanch your florets first and pat them dry before adding to the egg mixture.

To avoid a dense, heavy casserole, don’t overmix your eggs; gentle whisking until just combined keeps the texture light and fluffy, while overmixing can lead to a tough final product.

For the best cheese pull and flavor distribution, layer half your cheese in the middle of the casserole and save the rest for the top, adding it during the last 10 minutes of baking to achieve that perfect golden-brown crust without burning.

What to Serve With Egg Casserole?

This hearty egg casserole is perfect for breakfast or brunch, and there are lots of tasty sides that can round out your meal. A stack of warm toast or fresh biscuits makes great sense here – they’re perfect for soaking up any bits of egg and cheese left on your plate. For a complete breakfast spread, I like to add some crispy hash browns or roasted breakfast potatoes on the side, plus maybe some fresh fruit like berries or melon to balance out the richness. If you’re serving this for brunch, a simple mixed green salad with light vinaigrette can add a nice fresh element to the plate.

Storage Instructions

Keep Fresh: This egg casserole is perfect for meal prep! Place any leftovers in an airtight container and keep them in the fridge for up to 4 days. I like to cut the casserole into individual portions before storing – it makes grabbing a quick breakfast so much easier.

Freeze: Want to save some for later? Cut the cooled casserole into portions, wrap them individually in plastic wrap, and place in a freezer bag. They’ll stay good in the freezer for up to 3 months. This is such a time-saver for busy mornings!

Reheat: To warm up your casserole from the fridge, pop it in the microwave for 30-60 seconds. If it’s frozen, let it thaw overnight in the fridge first. You can also reheat it in the oven at 350°F for about 10 minutes – this helps keep the texture nice and fluffy.

Preparation Time	20-30 minutes
Cooking Time	30-35 minutes
Total Time	50-65 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 850-950
• Protein: 80-90 g
• Fat: 50-60 g
• Carbohydrates: 20-30 g

Ingredients

• 5 cups fresh broccoli florets
• 1 tbsp curry powder
• 1 tsp garlic powder
• 12 eggs
• 12 egg whites (or 1 1/2 cups)
• 1/4 cup 2% milk
• Salt to taste
• Black pepper to taste
• 1 1/2 cups shredded cheese (combination of cheddar and mozzarella)

Step 1: Preheat and Prepare the Casserole Dish

Begin by preheating your oven to 375°F (190°C).

While the oven heats up, prepare a 10×14-inch casserole dish by lightly spraying it with cooking spray or rubbing it with butter or coconut oil for easy release after baking.

Step 2: Prepare and Season the Broccoli

Cut 5 cups of fresh broccoli into small florets, trimming the edges and cutting the larger florets into halves or quarters.

Steam the broccoli in a pot with a few inches of water for about 2 minutes until just tender, then remove from heat.

Season the steamed broccoli with 1 tablespoon of curry powder, 1 teaspoon of garlic powder, salt, and black pepper.

Gently toss to combine and ensure even seasoning.

Step 3: Prepare the Egg Mixture

In a large bowl, combine 12 whole eggs and 12 egg whites (or 1 1/2 cups of egg whites).

Add 1/4 cup of 2% milk to the egg mixture, along with additional salt and black pepper to taste.

Whisk everything together until well combined to create a smooth and consistent mixture.

Step 4: Assemble the Casserole

Once your broccoli is seasoned and the egg mixture is ready, layer the seasoned broccoli evenly on the bottom of the prepared casserole dish.

Next, sprinkle 1 1/2 cups of cheese, using a combination of shredded mozzarella and cheddar cheese, over the broccoli.

Step 5: Add Egg Mixture and Bake

Pour the egg mixture over the broccoli and cheese in the casserole dish, ensuring that everything is evenly covered.

Place the dish in the preheated oven and bake for 30 to 35 minutes, or until the eggs are set and the top is lightly golden brown.

Step 6: Cool, Serve, and Store

Once baked, allow the casserole to cool slightly before cutting it into 6 to 8 pieces.

Serve immediately for a warm and savory meal.

For any leftovers, store them in an airtight container in the refrigerator for up to 5 days, or freeze for up to 3 months for longer storage.