High-Protein Zucchini Breakfast Casserole is a nutritious and flavorful casserole. This dish is inspired by Mediterranean cuisine, and it contains lots of protein, healthy vegetables, and aromatic herbs. It is made with olive oil, seasonings, milk, herbs, zucchini, feta cheese, tomatoes, cottage cheese, and eggs. These are very simple components and we would obtain them from any store. This zucchini casserole has dairy items, so don’t have this casserole if you have a dairy allergy. High-Protein Zucchini Breakfast Casserole stores well and is easy to prepare for meal prep. We can easily prepare this casserole to serve for breakfast or brunch. Serve this casserole with Greek yogurt, hummus, or grilled sausage.
STATS:
- Caloric count: 245 kcal
- Required preparation duration: Fifteen minutes
- Cook duration: Thirty-five minutes
- Total duration: 50 minutes
- Cuisine: Mediterranean
- Serving Size: 1 slice
- Course: Breakfast, Brunch
- Diet: High-Protein, Vegetarian, Gluten-Free
- Servings: 6
EQUIPMENT:
- Large mixing bowl
- Sharp knife
- Whisk
- Cutting board
- Casserole dish
- Oven
INGREDIENTS:
- ½ teaspoon dried dill
- 1 tsp. garlic powder
- 3 tbsp. olive oil
- One tsp. dried oregano
- ¼ tsp. red pepper
- 2 medium zucchini
- ⅓ cup milk (reduced-fat)
- 1 pint cherry tomatoes
- 8 large eggs
- ½ cup cottage cheese (reduced-fat)
- 1¼ cups feta cheese crumbs
- ½ tsp. onion powder
INGREDIENT NOTES:
OLIVE OIL:
- Utilize the olive oil to provide a strong, good taste and also make this casserole nutritious. This helps to roast the vegetables nicely and provides a rich taste in the casserole.
GARLIC & ONION SEASONING:
- Add the onion & garlic powder to provide the savory and lightly sweet taste in the casserole without adding moisture. It will also blend nicely throughout the casserole.
OREGANO & DILL:
- Add the dried oregano and dill to add the light herbal profile and warm taste to the casserole. They will nicely pair with the Mediterranean style. Dill will enrich the zucchini and egg mixture, while the oregano will pair nicely with feta cheese and tomatoes.
RED PEPPER:
- Add the red pepper to include the light spicy taste in the casserole. We would modify the quantity of the red pepper as you like.
ZUCCHINI:
- It will provide the texture and moisture and make the casserole nutritious. You should opt for the firm zucchini to add a good texture.
CHERRY TOMATOES:
- They will offer the natural sweet taste and make the casserole juicy. These cherry tomatoes will also make the casserole colorful and fresh.
EGGS:
- It will make the foundation of the casserole and also provide the protein and structure in it. It is best to use fresh eggs to offer a good texture & taste.
REDUCED-FAT COTTAGE CHEESE:
- They will add the creaminess and also enrich the protein in the casserole. It will blend nicely in the egg mixture to provide the soft texture.
REDUCED-FAT MILK:
- Use the reduced-fat milk to form the fluffy and light casserole. It will mix with the eggs to provide a smooth and custard-like texture in the casserole.
FETA CHEESE:
- Feta cheese will offer a tangy and salty taste in the casserole, which will nicely pair with the vegetables. Use the feta crumbs so they spread equally in it.
INSTRUCTIONS:
- Re-warm the oven at 375°F and apply the oil to the baking dish.
- Take a big vessel and add the zucchini, olive oil, herbs, tomatoes, and seasonings, and toss them.
- Then add the vegetables equally to the baking dish.
- Take the other vessel and include the milk, eggs, and cottage cheese, and whisk to make it smooth.
- Then mix one cup of feta crumbs and add the egg mixture equally to the vegetables.
- Now sprinkle the remaining quarter cup of feta cheese over it.
- Now bake the dish for 30 to 35 minutes till the middle part gets set and gets a browned light on top.
- Cool the casserole for five to ten minutes, then slice and serve.
SERVING SUGGESTIONS:
FRESH SALADS:
- Greek Salad
- Cucumber Salad
- Arugula Salad
- Mixed Green Salad
- Tomato Basil Salad
BREAD & TOASTS:
- Whole-Grain Toast
- Sourdough Bread
- Whole-Wheat Pita
- Multigrain English Muffin
- Seeded Crackers
PROTEIN SIDES:
- Turkey Sausage
- Chicken Sausage
- Smoked Salmon
- Grilled Chicken Breast
- Greek Yogurt
MEDITERRANEAN PAIRINGS:
- Hummus
- Tzatziki
- Marinated Olives
- Roasted Red Peppers
- Baba Ganoush
FRUIT SIDES:
- Mixed Berries
- Orange Slices
- Grapefruit Segments
- Melon Cubes
- Apple Slices
BREAKFAST POTATOES:
- Roasted Baby Potatoes
- Sweet Potato Hash
- Herb-Roasted Potatoes
- Breakfast Home Fries
- Garlic Roasted Potatoes
BEVERAGES:
- Green Tea
- Black Coffee
- Herbal Tea
- Fresh Orange Juice
- Berry Smoothie
- Lemon Water
- Iced Tea
- Cappuccino
TIPS:
- Dry the zucchini properly to remove any additional moisture content if you want.
- Make the fresh crumbs of feta cheese to offer a good flavor profile and texture.
- Leave the casserole for some time, then slice it.
- Include the kale, spinach, & bell pepper to include more vegetables in it.
- Add the whole milk instead to provide the rich taste.
STORAGE INFORMATION:
FRIDGE:
- Add the casserole slices in box & stock for four days.
FREEZER:
- Cover the portions separately and add them to the tight box and freeze for three months.
FAQs:
Will I make the casserole before the requirement?
- Yes, assemble & store it in the refrigerator, & bake fresh.
Would I add the other variety of cheese?
- Use the mozzarella, ricotta, or goat cheese instead to prepare this dish.
Does this casserole contain gluten?
- No, this casserole doesn’t contain gluten, as all the items are gluten-free naturally.
Will I include meat in it?
- Yes, add the cooked sausage, chicken, ham, or beef to this casserole, and it provides more protein.
How to know that this casserole bakes nicely?
- It looks set from the middle, and the knife should come clean.
NUTRITIONAL INFORMATION:
Calories: 245 kcal
Protein: 16 g
Total Carbohydrates: 6 g
Net Carbs: 5 g
Fiber: 1 g
Total Fat: 17 g
Sodium: 540 mg
Servings: 6
Potassium: 340 mg
Calcium: 250 mg
Iron: 1.6 mg
Vitamin A: 0.18 g
Serving Size: 1 slice
