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How to Make Egg and Veggie Casserole
This is a great dish to serve to company. It serves 8 as a main dish, or more if you cut it into small cubes and use it as an appetizer. You could also bake in a muffin pan to make a perfectly portioned, grab-and-go breakfast.
55 min cook time
8servings
1 slice
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Step-By-Step Instructions:
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Preheat oven to 350°F.
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Prep a large casserole dish with nonstick cooking spray.
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Heat olive oil in heavy frying pan and add garlic and onion. Cook until onion is soft, stirring constantly.
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Add the zucchini and sauté for another 1–2 minutes.
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Add the chopped tomatoes and the spinach leaves, cooking for 2 minutes, then add the basil, parsley, and rosemary. Continue cooking until the herbs and spinach are wilted.
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Combine egg whites, cooked vegetables, and the cheese in a bowl. Add salt and pepper if desired.
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Pour the mixture into the casserole and bake for 40–45 minutes, or until the frittata is set. Let cool, then cut into 8 equal sized slices.
Nutrition facts
8 Servings
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Serving Size
1 slice
- Amount per serving Calories 120
- % Daily value*
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Total Fat
7g
9%
- Saturated Fat 2g 10%
- Trans Fats 0g
- Cholesterol 10mg 3%
- Sodium 160mg 7%
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Total Carbohydrate
7g
3%
- Dietary Fiber 2g 7%
- Total Sugars 4g
- Added Sugars 0g 0%
- Protein 9g
- Potassium 430mg 9%
Ingredients
Nonstick cooking spray
1 spray, 0.25g
olive oil
2 tbsp
onion (diced)
1 small
garlic (minced)
2 clove
zucchini (sliced very thin)
1 med
tomato(es) (ripe, seeded and chopped)
4 large
spinach leaves (chopped)
1 cup
fresh basil (chopped)
1/2 cup
fresh parsley (chopped)
1/2 cup
fresh rosemary (chopped)
1 sprig
egg whites
12 large
fresh mozzarella (cut into cubes)
4 oz
ground pepper, to taste (fresh )
1 pinch
Kosher Salt
1 dash
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