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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:
- Preheat oven to 350°F.
- Prep a large casserole dish with nonstick cooking spray.
- Heat olive oil in heavy frying pan and add garlic and onion. Cook until onion is soft, stirring constantly.
- Add the zucchini and sauté for another 1–2 minutes.
- 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.
- Combine egg whites, cooked vegetables, and the cheese in a bowl. Add salt and pepper if desired.
- 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
-
Serving Size
1 slice
- Amount per serving Calories 120
-
Total Fat
6g
- Saturated Fat 2g
- Cholesterol 5mg
- Sodium 185mg
-
Total Carbohydrate
7g
- Dietary Fiber 2g
- Total Sugars 4g
- Protein 10g
- Potassium 460mg
- Phosphorous 105mg
Ingredients
Nonstick cooking spray
1
olive oil
2 tbsp
small onion (diced)
1
garlic (minced)
2 clove
medium zucchini (sliced very thin)
1
large tomatoes (ripe, seeded and chopped)
4
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
fresh mozzarella (cut into cubes)
4 oz
ground pepper, to taste (fresh )
1
Dash kosher salt
1
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