High Protein Breakfast Casserole with Eggs and Vegetables
There is something genuinely satisfying about pulling a bubbling, golden casserole out of the oven on a Sunday morning, knowing it will fuel you through the week ahead. This high protein breakfast casserole with eggs and vegetables is exactly that kind of recipe. It brings together whole eggs, low-fat cottage cheese, and a generous handful of black beans to create a base that is creamy, tender, and packed with slow-burning protein. Every slice delivers around 32 grams of protein without relying on processed meats or heavy cream, which makes this a genuinely nourishing start to the day rather than just a comfort food indulgence.
The vegetables here are doing real work. Diced red bell pepper brings natural sweetness and a hit of vitamin C. Baby spinach wilts into the egg mixture, adding iron and folate without altering the flavour in any noticeable way. Courgette adds bulk and moisture while keeping the carb count low, and finely chopped red onion gives a gentle savouriness that ties everything together. Rather than sauteing the vegetables in butter or oil beforehand, this recipe uses a light spray of olive oil to keep the calorie count sensible. The vegetables soften beautifully in the oven, releasing their juices into the egg mixture and creating an almost frittata-like texture throughout.
Seasonings are kept bold but clean. Smoked paprika adds a gentle warmth and a hint of colour to the top of the casserole. Ground cumin brings an earthy depth that works beautifully with the black beans. Garlic powder, a pinch of dried oregano, and freshly ground black pepper round things out without making the dish taste muddled or overly spiced. The small amount of reduced-fat sharp cheddar on top melts into a golden crust that looks impressive on the table and adds just enough richness to feel indulgent. This is the kind of recipe where the nutritional profile and the flavour are genuinely aligned, rather than one being sacrificed for the other.
For meal prep, this casserole is a real game-changer. Slice it into eight portions once it has cooled, store the slices in airtight containers, and breakfast is sorted for the entire working week. Each serving reheats in about 90 seconds in the microwave, making it faster than most drive-through options and infinitely more nutritious. You can eat it straight from the container, wrap it in a corn tortilla with a spoonful of salsa, or serve it alongside some sliced avocado for extra healthy fats. It also freezes well for up to two months, which means a single Sunday cooking session can carry you through even the busiest stretches of your schedule. This is the high protein breakfast casserole you will find yourself making on repeat.
Ingredients
- 10 large eggs (free-range where possible)
- 1.5 cups low-fat cottage cheese (blended smooth for a creamier texture)
- 0.3 cup unsweetened almond milk (or any low-fat milk of choice)
- 1 can (400g) black beans (drained and rinsed thoroughly)
- 1 large red bell pepper (finely diced)
- 1 medium courgette (grated and excess moisture squeezed out)
- 1 medium red onion (finely diced)
- 2 cups baby spinach (roughly chopped)
- 3 cloves garlic (minced)
- 0.8 cup reduced-fat sharp cheddar (shredded, divided)
- 1 tsp smoked paprika
- 1 tsp ground cumin
- 0.5 tsp garlic powder
- 0.5 tsp dried oregano
- 0.5 tsp fine sea salt (adjust to taste)
- 0.3 tsp black pepper (freshly ground)
- 1 spray olive oil cooking spray (for greasing the dish)
Instructions
- 1
Preheat your oven to 190C (375F). Lightly spray a 9x13 inch baking dish with olive oil cooking spray and set it aside.
A glass or ceramic baking dish works best here as it distributes heat more evenly than metal.
- 2
Grate the courgette onto a clean kitchen towel or a few sheets of paper towel, then gather the towel and squeeze firmly to remove as much moisture as possible. This step is important. Excess moisture will make the casserole watery in the centre.
- 3
Add the cottage cheese to a blender or food processor and blend for about 20 seconds until completely smooth. This removes any lumpy texture from the final casserole and creates a beautifully creamy egg base.
If you do not have a blender, whisk the cottage cheese vigorously with a fork for a similar result. It will not be as smooth but will still taste great.
- 4
Crack the eggs into a large mixing bowl and add the blended cottage cheese and almond milk. Whisk everything together until fully combined and slightly frothy. Add the smoked paprika, cumin, garlic powder, dried oregano, salt, and black pepper. Whisk again to distribute the seasonings evenly.
- 5
Add the diced red pepper, squeezed courgette, red onion, chopped spinach, minced garlic, and drained black beans directly into the egg mixture. Stir gently with a large spoon until the vegetables are distributed throughout the batter.
Make sure the spinach is broken up into smaller pieces so it disperses evenly rather than clumping in one spot.
- 6
Stir half of the shredded cheddar into the egg and vegetable mixture. Pour everything into your prepared baking dish, spreading the vegetables evenly across the surface. Scatter the remaining cheddar over the top.
- 7
Bake uncovered in the preheated oven for 40 to 45 minutes. The casserole is ready when the centre is fully set with no jiggle, and the top is golden and slightly puffed. A knife inserted into the middle should come out clean.
If the top is browning too quickly before the centre sets, loosely cover the dish with foil for the last 10 minutes.
- 8
Remove from the oven and allow the casserole to rest for at least 10 minutes before slicing. This resting time helps the proteins firm up, making it much easier to cut clean slices. Serve warm with salsa, sliced avocado, or a drizzle of hot sauce.
Nutrition per serving
218kcal
Calories
32g
Protein
14g
Carbs
7g
Fat
5g
Fibre
3g
Sugar
390mg
Sodium
Pro Tips
- ✓
Squeeze the grated courgette really well. It is the single most important step for avoiding a soggy casserole.
- ✓
Blending the cottage cheese before adding it gives the egg base a smooth, almost custardy texture that most people find far more appealing than a lumpy one.
- ✓
Let the casserole cool completely before slicing if you are meal prepping. Cold slices hold their shape much better and stack neatly in containers.
- ✓
Dice your vegetables into small, uniform pieces so they cook through evenly in the oven without needing to be pre-sauteed.
- ✓
Taste the raw egg mixture before pouring it into the dish and adjust seasoning if needed. Once baked, flavours are harder to fix.
- ✓
For a little extra heat, stir a finely diced jalapeño or a pinch of cayenne into the egg mixture before baking.
Frequently Asked Questions
Variations
- •
Turkey Sausage and Vegetable Casserole
Brown 200g of crumbled lean turkey sausage in a dry skillet over medium heat until cooked through, then stir it into the egg mixture along with the vegetables. This adds even more protein and a satisfying savoury depth without using pork.
- •
Mediterranean Vegetable Casserole
Swap the black beans for canned chickpeas, replace the cheddar with crumbled feta, and add diced artichoke hearts, sun-dried tomatoes, and Kalamata olives. Season with dried thyme and a pinch of chilli flakes for a Mediterranean flavour profile.
- •
Dairy Free Version
Replace the cottage cheese with silken tofu blended smooth, use a dairy-free cheddar alternative on top, and substitute the almond milk with any unsweetened plant-based milk. The texture will be slightly firmer but the protein content remains high thanks to the eggs and tofu.
- •
Spicy Salsa Verde Casserole
Stir half a cup of jarred salsa verde into the egg mixture before baking, and top the finished casserole with sliced pickled jalapeños and a handful of fresh coriander. Serve with plain Greek yogurt on the side instead of sour cream for extra protein.
Substitutions
- •Low-fat cottage cheese → Plain low-fat Greek yogurt (Use the same quantity. Greek yogurt adds a slightly tangier flavour and blends just as smoothly. The protein content stays comparable.)
- •Black beans → Canned chickpeas or lentils (Both work well and provide similar fibre and protein. Drain and rinse thoroughly before adding.)
- •Almond milk → Skimmed dairy milk or oat milk (Any unsweetened milk alternative works here. The quantity and purpose are the same, which is to loosen the egg mixture slightly.)
- •Reduced-fat cheddar → Part-skim mozzarella or dairy-free cheddar (Mozzarella melts beautifully and has a milder flavour. Dairy-free cheddar works for those avoiding dairy, though it may not melt quite as smoothly.)
- •Baby spinach → Kale or Swiss chard (Remove tough stems and chop the leaves finely. Kale is slightly more robust in flavour, so start with a smaller quantity if you are not used to it.)
- •Red bell pepper → Yellow or orange bell pepper (The flavour is very similar. Green bell pepper is slightly more bitter but also works well in this casserole.)
🧊 Storage
Store cooled slices in individual airtight containers in the refrigerator for up to 5 days. Reheat in the microwave for 90 seconds on high, or in a 180C oven for 10 minutes. For freezing, wrap individual slices in cling film, place in a freezer-safe bag, and freeze for up to 2 months. Thaw overnight in the fridge before reheating.
📅 Make Ahead
Assemble the full casserole up to 12 hours ahead of baking. Pour the egg and vegetable mixture into the greased baking dish, cover tightly with foil, and refrigerate overnight. When ready to bake, let the dish sit at room temperature for 10 minutes while the oven preheats, then bake as directed, adding 5 minutes to the total bake time.
