Spinach and Mozzarella Egg Casserole
This Spinach and Mozzarella Egg Casserole is a fantastic meal prep recipe! While the recipe does take a little while to bake, it only takes 10 minutes to toss together. While this casserole is in the oven you can be working on another recipe!
Ingredients to make Spinach and Mozzarella Egg Casserole:
- 10 Large Whole Eggs
- 1 cup Liquid Egg Whites (8 ounces)
- ¼ tsp Sea Salt
- ¼ tsp Black Pepper
- ¼ tsp Garlic Powder
- 2 cup Baby Spinach torn (75 grams)
- ½ cup Mozzarella Shredded Cheese (60 grams)
- 3 Campari Tomatoes sliced, (90 grams)
- ¼ Yellow Onion sliced thin, (20 grams)
Instructions:
- Start by preheating your oven to 375° and spraying your 9×9″ baking pan with non-stick cooking spray.
- While the oven is preheating add your eggs and egg whites to a large bowl and whisk together until the yolks of the eggs are evenly incorporated.
- Then season your eggs with salt, pepper, and garlic powder.
- Add your torn spinach and mozzarella cheese to your egg mixture, and stir together. Then pour your eggs into your baking dish. Using a spoon or fork gently push your spinach down into your egg mixture so it is mostly covered with egg.
- Now arrange your sliced tomatoes and onions on top of your casserole and season with another sprinkle of salt and pepper.
- Bake at 375° for about 40-50 minutes (depending on the size of your baking dish). Until the egg has fluffed up in your baking dish. This will start around the sides and slowly work its way to the middle. If you edges of your casserole begin to get too brown before the center has risen you can cover the casserole with tin foil to prevent burning the edges. Your casserole is going to fluff up like a souffle but will settle within minutes of taking it out of the oven.
- You will know if your casserole is undercooked if when you pull it out of the oven and tilt it slightly and you see a wave-like motion in the center of the casserole. That would be the wet uncooked eggs moving around under the surface.Your casserole is done when the center has fluffed up, however, the center might not rise as much as the edges of the casserole.
Spinach and Mozzarella Egg Casserole
Ingredients
- 10 Large Whole Eggs
- 1 cup Liquid Egg Whites (8 ounces)
- ¼ tsp Sea Salt
- ¼ tsp Black Pepper
- ¼ tsp Garlic Powder
- 2 cup Baby Spinach torn (75 grams)
- ½ cup Mozzarella Shredded Cheese (60 grams)
- 3 Campari Tomatoes sliced, (90 grams)
- ¼ Yellow Onion sliced thin, (20 grams)
Instructions
- Start by preheating your oven to 375° and spraying your 9×9" baking pan with non-stick cooking spray.
- While the oven is preheating add your eggs and egg whites to a large bowl and whisk together until the yolks of the eggs are evenly incorporated.
- Then season your eggs with salt, pepper, and garlic powder.
- Add your torn spinach and mozzarella cheese to your egg mixture, and stir together. Then pour your eggs into your baking dish. Using a spoon or fork gently push your spinach down into your egg mixture so it is mostly covered with egg.
- Now arrange your sliced tomatoes and onions on top of your casserole and season with another sprinkle of salt and pepper.
- Bake at 375° for about 40-50 minutes (depending on the size of your baking dish). Until the egg has fluffed up in your baking dish. This will start around the sides and slowly work its way to the middle. If you edges of your casserole begin to get too brown before the center has risen you can cover the casserole with tin foil to prevent burning the edges. Your casserole is going to fluff up like a souffle but will settle within minutes of taking it out of the oven.
- You will know if your casserole is undercooked if when you pull it out of the oven and tilt it slightly and you see a wave-like motion in the center of the casserole. That would be the wet uncooked eggs moving around under the surface. Your casserole is done when the center has fluffed up, however, the center might not rise as much as the edges of the casserole.
Macro Nutrition
Macro Adjustments:
Below outlines the items in each macro group that are easily adjustable to meet your specific macros.
Fat:
Egg Yolk is the main source of fat in this recipe. You can easily reduce the amount of fat by using fewer egg yolks. Each egg yolk has 5 grams of fat.
Cheese: You could also adjust the fat by using more or less mozzarella.
Carbohydrates:
This Is a low-carb recipe and the only way to Increase the carbs would be to add additional Ingredients. If you want to increase the carbs, I would recommend enjoying your favorite toast, bagel, or muffin with this casserole.
Protein:
Egg Whites: Is what provides all of the protein In this recipe. You can easily use more or less egg whites until you have reached your personal protein macro goals!
Meal Prep:
Yes. This recipe can be meal prepped. This recipe will last up to 6 days In the fridge.
Freezer Friendly:
Yes, Wrap as an Individual serving in tin foil and then air-tight zip-lock bag, they will keep for 4-6 months in the freezer.
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