High-Protein Breakfast Casserole

Start your day off strong with this high-protein casserole packed with eggs and veggies. Enjoy it fresh or reheat slices throughout the week for simple, healthy meal prep.

Serves: 6

INGREDIENTS

  • 2 tablespoons extra-virgin olive oil, divided
  • 4 ounces sliced fresh wild mushrooms, such as oyster or shiitake (about 1 cup)
  • 1 medium red bell pepper, chopped (about 1¼ cups)
  • 1 small yellow onion, chopped (about 1 cup)
  • ¼ teaspoon salt, divided
  • 1 (5-ounce) package baby kale
  • 1½ teaspoons garlic powder
  • ¼ teaspoon crushed red pepper
  • 8 large eggs
  • ½ cup small-curd 2% reduced-fat cottage cheese
  • ⅓ cup whole milk
  • 1½ cups shredded Colby-Jack cheese, divided

PREPARATION

  1. Preheat oven to 350°F. Lightly coat an 8-inch-square baking dish with cooking spray.
  2. Heat 1 tablespoon oil in a large skillet over medium-high heat. Add 4 ounces sliced mushrooms; cook, undisturbed, until browned, about 4 minutes. Stir and continue to cook, stirring occasionally, until the moisture has evaporated, about 3 more minutes. Add chopped bell pepper, chopped onion, ⅛ teaspoon salt and the remaining 1 tablespoon oil; cook, stirring often, until softened, about 4 minutes. Add 5 ounces baby kale, 1½ teaspoons garlic powder and ¼ teaspoon crushed red pepper; cook and stir until the kale is wilted, about 2 minutes. Set aside to cool slightly, about 5 minutes.
  3. Combine 8 eggs, ½ cup cottage cheese, ⅓ cup milk, ¾ cup Colby-Jack and the remaining ⅛ teaspoon salt in a blender; process on low speed until smooth, about 20 seconds.
  4. Spread half of the kale mixture in the bottom of the prepared dish; pour the egg mixture over the top. Scatter the remaining kale mixture over the egg mixture (most of the vegetables will sink to the middle). Top with the remaining ¾ cup Colby-Jack. Bake until puffed around the edges and golden brown, about 40 minutes. Let stand for 10 minutes before serving.

NUTRITIONAL INFORMATION

Serving Size: 1 (2-by-4 inch) piece

Calories: 310

Protein: 20 g

Carbs: 11 g

Fiber: 2 g

Fat: 21 g

Source: modified from Eating Well at eatingwell.com