This Spinach Egg Casserole is a delicious and nutritious way to start your day. Packed with protein from eggs and fiber from fresh spinach, it is a perfect combination of taste and health. The sautéed onions, peppers, and garlic add a delightful flavor, making this dish a favorite for breakfast, brunch, or even a light dinner. Easy to make, gluten-free, and vegetarian, it is ideal for those looking for a wholesome, satisfying meal.
Preparation Time:
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
Ingredients:
- 8 large eggs
- 1 bunch spinach (approximately 2 cups or 60g)
- 1 tablespoon olive oil (15 ml)
- 1/4 cup onion, diced (30g)
- 1/4 cup red bell pepper, diced (40g)
- 3-4 garlic cloves, minced
- Salt and pepper to taste
Directions:
- Preheat Oven: Preheat your oven to 350°F (180°C).
- Prepare Spinach: Wash the spinach thoroughly and chop it into smaller pieces.
- Sauté Vegetables: In a skillet, heat the olive oil over medium heat. Add the diced onion and red bell pepper, and sauté for about 3-4 minutes until they are soft. Add the minced garlic and cook for another minute until fragrant. Add the chopped spinach and cook until wilted, about 2-3 minutes.
- Prepare Egg Mixture: In a large bowl, crack the eggs and whisk them until well beaten. Season with salt and pepper to taste.
- Combine Ingredients: Add the sautéed vegetables to the egg mixture and stir until everything is well combined.
- Bake: Pour the mixture into a greased baking dish. Bake in the preheated oven for 30 minutes or until the eggs are set and the top is golden.
- Serve: Let the casserole cool slightly before slicing. Serve warm and enjoy your delicious spinach egg casserole!
Serving Suggestions:
- Pair with a slice of whole-grain toast or a fresh fruit salad.
- Top with a sprinkle of cheese or a dollop of Greek yogurt for added flavor.
Cooking Tips:
- Feel free to add other vegetables like mushrooms, tomatoes, or zucchini.
- For a bit of spice, add a pinch of red pepper flakes to the egg mixture.
- Use fresh spinach for a brighter flavor, or frozen spinach for convenience.
- Make sure to drain excess moisture from the spinach if using frozen.
Nutritional Benefits:
- Spinach: Rich in iron, vitamins A and C, and antioxidants.
- Eggs: Excellent source of protein and essential nutrients.
- Bell Pepper: High in vitamins C and A, and provides a sweet crunch.
Dietary Information:
- Vegetarian: Yes
- Gluten-Free: Yes
- Dairy-Free: Yes
Nutritional Facts (per serving):
- Calories: 120 kcal
- Protein: 8g
- Carbohydrates: 3g
- Fats: 8g
- Fiber: 1g
Storage:
- Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Reheat individual slices in the microwave or oven before serving.
Why You’ll Love This Recipe:
- It’s quick and easy to prepare with wholesome ingredients.
- Offers a nutritious and delicious start to your day.
- Perfect for meal prep and can be enjoyed throughout the week.
- Versatile and can be customized with your favorite vegetables and spices.
Conclusion:
This Spinach Egg Casserole is a delightful and nutritious breakfast option that you’ll want to make again and again. It’s simple, delicious, and packed with healthy ingredients to fuel your day. Whether you’re feeding a crowd or just meal prepping for the week, this recipe is sure to become a staple in your kitchen. Enjoy this flavorful dish warm from the oven and savor every bite!
Frequently Asked Questions (FAQs):
- Can I use frozen spinach instead of fresh spinach?
- Yes, you can use frozen spinach. Just make sure to thaw it completely and squeeze out any excess moisture before adding it to the skillet to avoid a watery casserole.
- Can I add cheese to this casserole?
- Absolutely! Adding cheese like cheddar, feta, or mozzarella can add extra flavor and creaminess. Mix it into the egg mixture or sprinkle it on top before baking.
- Can I make this casserole ahead of time?
- Yes, you can prepare the casserole the night before, cover it, and store it in the refrigerator. The next morning, bake it as directed. This makes it a great option for busy mornings.
- Can I freeze the leftovers?
- Yes, this casserole freezes well. Allow it to cool completely, then cut it into portions and wrap each piece tightly in plastic wrap. Store in a freezer-safe bag or container for up to 2 months. Reheat in the oven or microwave before serving.
- How can I make this casserole more filling?
- You can add cooked breakfast sausage, turkey bacon, or diced ham to the egg mixture for added protein and flavor. You could also add a layer of cooked quinoa or rice to the bottom of the casserole.
- What size baking dish should I use?
- A 9×9-inch or an 8×8-inch baking dish works well for this recipe. If you use a larger dish, the casserole may cook faster, so keep an eye on it while baking.
- Can I substitute the eggs with an egg alternative?
- Yes, you can use egg substitutes or a combination of egg whites for a lower cholesterol version. For a vegan option, use a chickpea flour batter or a tofu scramble instead of eggs.
- How do I prevent the casserole from sticking to the baking dish?
- Be sure to grease the baking dish well with cooking spray, olive oil, or butter. You can also line the bottom of the dish with parchment paper for easy removal.
- Can I add other herbs or spices?
- Certainly! Fresh herbs like parsley, cilantro, or basil add great flavor. You can also add spices such as paprika, cumin, or Italian seasoning to enhance the taste.