This healthy veggie egg bake bake casserole is perfect for meal prep.
I love making up a big ol’ egg bake on Sunday for the week!
Weekends are reserved for delicious sunny side up eggs or waffles but my weekdays are very busy and I like to get to work right away.
If I don’t prep my breakfast ahead, I often don’t eat when I should and end up ravenous before lunch.
(check out this PERFECT recipe tutorial for sunny side up eggs from Easy and Delish)
This breakfast meal prep casserole is so versatile because you can use any veggie you see fit!
Rarely do I make my egg bake the same every time, but I will provide a basic recipe here with veggies I know are awesome with it. Feel free to adapt this egg bake with your favourite veggies!
(See my Cherry Almond Baked Protein Oatmeal or this recipe for Healthy Chocolate Peanut Butter Oatmeal Breakfast Bars if you like a sweeter, high fiber breakfast bake)
Portion this egg bake out into meal prep containers or serve immediately. For a full meal, try adding some whole grain toast at home, or roasted potatoes for meal prep.
For six servings, you will get over 20g of protein per serving!
Check out this round-up of High Protein Breakfast Recipes[For a free Fit Food Costco Grocery List check out my Resource Library]
How to Make Healthy Egg Bake Breakfast Casserole
For this egg bake casserole, I decided to go with the tastes of summer with fresh basil and grape tomatoes.
My large basil planter is bursting full and I wanted to take advantage of that wonderful summer flavour!
I also added lots of sliced zucchini, which in my opinion, is the very best veggie to include in your egg bake. It is delicious with eggs and highly nutritious as well.
Zucchini doesn’t have an overpowering flavour so you can still taste your eggs and cheese and herbs.
In fact, zucchini is so mild, I shred it up and use it in my oatmeal! It adds fiber, nutrition, and bulk to help me stay full.
Check out How to Make High Protein Oatmeal with shredded zucchini.
For another zucchini-full recipe with tomato-basil flavours check out this Healthy Creamy Tomato Basil Chicken Meal Prep
What veggies work with this egg bake?
You will need 2 whole medium zucchinis for this egg bake. I didn’t bother to peel them or remove the seeds as seen in other recipes. This has always felt like an unnecessary step (I’ve tried it both ways!).
Other veggies that are excellent in this breakfast bake are mushrooms, bell peppers, roasted red peppers, sun-dried tomatoes, baby spinach, and any other herbs. Pesto also makes an excellent addition!
Sauteing the zucchini is optional. I didn’t bother and I love the way this egg bake turns out.
Told you this was easy!
Preparing your Egg Bake
Slice your zucchini into coins and chop any other veggies you are adding. Grape or cherry tomatoes are perfect left whole (plus this saves time!) and I love the burst of sweet tomato-ey goodness when I bite into them.
If you are not a fan of bursting tomatoes in your egg bake, then simply slice them in half.
Layer your veggies in the bottom of a greased 8×10 or large oval casserole dish.
Next add a 500g (160z) container of 1% (light) cottage cheese on top of your veggies. This is optional, but it adds a fantastic texture and plenty of lean protein.
Mix 1 250ml carton of egg whites (8 egg white, or 4 whole eggs) with 4-6 whole eggs, 2 tablespoons of Worcestershire sauce, salt and pepper, chopped fresh basil to your liking – I used a quarter cup. Add pesto if using.
Pour this mixture on top of your veggies and cottage cheese. Stir everything with a fork until mixed. Top with 1/2 cup of shredded cheese, if desired.
Pop it in a preheated 375 degree oven for 35 minutes or until golden on top.
Healthy Veggie Egg Bake Breakfast Casserole
- 2 medium zucchini sliced into coins
- 1 cup grape tomatoes
- 1 16oz container of light (1%) cottage cheese drained of access liquid, if required
- 1 250ml carton of liquid egg whites or 8 egg whites, or 4 whole eggs
- 4-6 whole eggs
- 2 Tbsp Worcestershire sauce
- 1/4 cup chopped fresh basil (2 tbsp dried) or to taste
- salt and pepper to taste
- 1/2 cup shredded cheddar or mozzarella cheese if desired
- Preheat oven to 375 degrees F and grease a 8x10 inch casserole dish
- Add sliced zucchini to bottom of dish and top with cottage cheese
- Mix egg whites, eggs, Worcestershire sauce, basil, salt and pepper to dish
- Use a fork to mix everything around
- Scatter grape tomatoes over top and sprinkle on cheese, if using
- Bake for 35 minutes or until top is golden brown on edges and eggs are set