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.
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.
Ingredients
Veg
- 1 Tbsp olive oil or butter
- 1 small onion, diced
- 8 oz (225g) mushrooms, sliced
- 1 1/2 cups broccoli florets, cut small
- 1/2 red bell pepper, diced
- 1/2 green bell pepper, diced
- 1/2 yellow bell pepper, diced
- 2 garlic cloves, minced
- 1/2 tsp salt + 1/4 tsp black pepper
Egg mix
- 10 large eggs
- 3/4 cup cottage cheese (or 1/2 cup heavy cream)
- 1/2 tsp garlic powder
- 1/2 tsp smoked paprika
- 1/2 tsp salt + 1/4 tsp black pepper
- 1 1/2 cups shredded cheddar, divided
- Chopped parsley to finish
Swaps
- 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.
Instructions
| 1 | 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. |
| 2 | 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. |
| 3 | 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. |
| 4 | 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. |
| 5 | Rest and slice. Rest 8 minutes so the square holds. Cut into 6. Finish with parsley. Serve warm, or chill for meal prep. |
Pro 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.
Nutrition
| Nutrient | Per serving (1/6) |
|---|---|
| Calories | 320 |
| Protein | 28g |
| Net carbohydrates | 6g |
| Total carbohydrates | 8g |
| Fiber | 2g |
| Total fat | 20g |
| Sodium | 620mg |
Estimates with 10 eggs, cottage cheese, and cheddar. Veg size and cheese brand will shift the numbers.
Variations
Southwest
Add cumin and a diced jalapeno. Finish with cilantro and salsa.
Italian
Swap cheddar for mozzarella and Parmesan. Add a pinch of oregano.
Meal-prep cups
Divide into 6 greased ramekins and bake 18 to 20 minutes.
Extra green
Fold in a handful of chopped spinach or kale with the peppers.
Storage
| Method | Time | Notes |
|---|---|---|
| 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 |
FAQ
Test your knowledge
5 quick questions about this casserole
1. Protein per serving?
2. Net carbs per serving?
3. Oven temperature?
4. Why saute the veg first?
5. How long should you rest before slicing?
