Egg and Veggie Casserole

Egg and Veggie Casserole
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.

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
Nutrition Facts

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
  • Phosphorus 105mg

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



  • Nonstick cooking spray
  • olive oil
    2 tbsp
  • small onion (diced)
  • garlic (minced)
    2 clove
  • medium zucchini (sliced very thin)
  • large tomatoes (ripe, seeded and chopped)
  • spinach leaves (chopped)
    1 cup
  • fresh basil (chopped)
    1/2 cup
  • fresh parsley (chopped)
    1/2 cup
  • fresh rosemary (chopped)
    1 sprig
  • egg whites
  • fresh mozzarella (cut into cubes)
    4 oz
  • ground pepper, to taste (fresh )
  • Dash kosher salt


  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.

  • Recommended

    This is very tasty and filling. Make sure you use fresh mozzarella! I've made this several times already.

  • Recommended

    This was really tasty. I did half the tomato and onion though to match my preferences. It was a little wet but still very good.

  • Recommended

    I have a question can left overs be frozen and if so how to reheat.