Egg and Veggie Casserole

Egg and Veggie Casserole
Summary

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.

  • Cook time
    55 min
  • Servings
    8 Servings
  • Serving size
    1 slice
Breakfast Gluten-Free Lunch Main Dish Vegetarian Lower Carb
Nutrition Facts

Nutrition Facts

8 Servings

  • Serving Size
    1 slice
  • Amount per serving Calories 120

  • Total Fat 6g
    • Saturated Fat 2g
  • Cholesterol less than 5mg
  • Sodium 190mg
  • Total Carbohydrate 7g
    • Dietary Fiber 2g
    • Total Sugars 4g
  • Protein 10g
  • Potassium 460mg
  • Phosphorus 105mg

Choices/Exchanges: 1 Nonstarchy vegetable, 1 Lean meat, 1 Fat

Breakfast Gluten-Free Lunch Main Dish Vegetarian Lower Carb
Ingredients

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
Directions

Directions

  1. Preheat oven to 350°F.

  2. Prep a large casserole dish with nonstick cooking spray.

  3. Heat olive oil in heavy frying pan and add garlic and onion. Cook until onion is soft, stirring constantly.

  4. Add the zucchini and sauté for another 1–2 minutes.

  5. 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.

  6. Combine egg whites, cooked vegetables, and the cheese in a bowl. Add salt and pepper if desired.

  7. 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.

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