High-Protein Loaded Veggie Egg Casserole
Loaded Veggie Egg Casserole
Broccoli, peppers, and mushrooms baked into a thick cheddar egg square – 50 minutes
This is a frittata you can stack. Eggs and cottage cheese bake around sauteed broccoli, mushrooms, and three colors of pepper. Cheddar goes on top until it blisters gold. You get a clean square that holds for breakfast or lunch.
About 50 minutes start to plate. Dry the veg first so the eggs set, not steam.
Bake: 30-32
Why you’ll love this casserole
- 28g protein per square – breakfast that lasts
- Only 6g net carbs – veg instead of hash browns
- About 50 minutes, one skillet plus one dish
- Broccoli, mushrooms, and peppers in every cut
- Slices clean and stacks like the photo
- Reheats for the whole week
Health notes
- High protein: Eggs, cottage cheese, and a cheddar lid.
- Low carb: Loaded veg, no bread or potato.
- Color: Three peppers plus broccoli for fiber and crunch.
- Meal prep: Six squares from one 8-inch or 9-inch pan.
Key element – cook the water out of the veg
Mushrooms and peppers dump liquid if they go in raw. Saute until the mushrooms brown and the peppers look glossy, not wet. Then the eggs bake into a slice you can stack, not a soggy scramble.
Mary The High Protein Recipes
High-Protein Loaded Veggie Egg Casserole
- Prep18 min
- Total18 min
- Servings6 servings
- Calories320 kcal
Ingredients
Instructions
- Heat the oven. Heat oven to 375 F (190 C). Grease an 8-inch square or 9-inch baking dish. Cut the broccoli small so it cooks through with the eggs.
- Dry-saute the veg. In a large skillet over medium-high, heat the oil. Cook onion and mushrooms 5 minutes until the mushrooms brown and their liquid is gone. Add broccoli and peppers 3 to 4 minutes until glossy. Stir in garlic, salt, and pepper 30 seconds. Cool 3 minutes.
- Blend the eggs. In a blender (or with a whisk), mix eggs, cottage cheese, garlic powder, paprika, salt, and pepper until smooth. Stir in 1 cup of the cheddar by hand.
- Layer and bake. Spread the veg in the dish. Pour the egg mix over and tap the pan so it settles into the gaps. Top with the last 1/2 cup cheddar. Bake 30 to 32 minutes until the center is set and the top is gold.
- Rest and slice. Rest 8 minutes so the square holds. Cut into 6. Finish with parsley. Serve warm, or chill for meal prep.
Notes & Tips
- Small florets beat big trees. Big broccoli stays raw in the middle.
- If the skillet looks wet, keep cooking. Water is the enemy of a stackable slice.
- Cottage cheese blended in makes it fluffier than cream alone.
- The center should not jiggle like liquid. A knife should come out mostly clean.
- Resting 8 minutes is what lets you lift a clean square.
Variations & serving ideas
- No cottage cheese: Use 1/2 cup heavy cream. Texture is a little richer.
- Meat: Fold in 1 cup cooked crumbled sausage or diced ham with the veg.
- Dairy-free: Skip cheddar and cottage. Use extra eggs and a splash of unsweetened almond milk.
- Spinach: Wilt 2 cups spinach with the peppers if you want more greens.
- Southwest: Add cumin and a diced jalapeno. Finish with cilantro and salsa.
- Italian: Swap cheddar for mozzarella and Parmesan. Add a pinch of oregano.
- Extra green: Fold in a handful of chopped spinach or kale with the peppers.
Storage
- Refrigerator: Up to 5 days (Covered; reheat at 325 F or in the microwave)
- Freezer: Up to 2 months (Wrap squares; thaw overnight, then warm)
- Meal prep boxes: Up to 5 days (Pack cold; they travel well)
Nutrition Facts
Per serving · makes 6 servings
| Nutrient | Amount per serving |
|---|---|
| Calories | 320 kcal |
| Total fat | 20 g |
| Sodium | 620 mg |
| Total carbohydrate | 8 g |
| Fibre | 2 g |
| Protein | 28 g |
Nutrition values are approximate and vary with brands and portion sizes.
Frequently asked questions
Is this casserole keto-friendly?
Yes. About 6g net carbs per serving with eggs, cheese, and vegetables. No bread and no potato.
Why is my bake watery?
The veg went in wet. Saute mushrooms and peppers until their liquid is gone, then bake. Rest 8 minutes before you cut.
Can I use frozen broccoli?
Yes. Thaw and squeeze it dry first, then saute with the peppers so leftover ice does not thin the eggs.
Do I have to blend the cottage cheese?
Blending gives a smooth custard. If you whisk by hand, small curds will show. Both taste fine.
Can I make it ahead?
Yes. Bake, cool, and refrigerate up to 5 days. Or assemble the night before, cover, and bake in the morning (add 4 extra minutes from cold).
How do I know it is done?
The center should be set, not liquid, and the top gold. A knife in the middle should come out mostly clean. Rest before slicing.
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