Delicious Broccoli Spinach Feta Egg Casserole Recipe with Ingredients List
- Getufit Fitness & Nutrition
- Aug 6
- 3 min read
Are you on the hunt for a dish that is bursting with flavor and loaded with nutrients? The broccoli spinach feta egg casserole is your answer. This delightful casserole is simple to prepare and can be enjoyed for breakfast, brunch, or even a light dinner. It’s packed with colorful vegetables and offers a satisfying texture that everyone will love. Additionally, it’s an excellent meal prep option, as you can make it ahead of time, perfect for busy weekdays or relaxed weekends.
Let’s get started on this nutritious and delicious twist on a classic egg casserole.
Ingredients List
Before we jump into the preparation, let’s review everything you will need. Many of these ingredients may already be in your kitchen.
Main Ingredients:
6 large eggs
1 cup milk (you can use whole, skim, or a non-dairy alternative)
2 cups fresh spinach (washed and chopped)
2 cups fresh broccoli florets (steamed or raw, chopped into small pieces)
½ cup feta cheese (crumbled)
1 teaspoon garlic powder
1 teaspoon onion powder
Salt and pepper to taste
Optional: A pinch of red pepper flakes for added heat
Cooking spray or olive oil (to grease the baking dish)
Equipment Needed:
Mixing bowl
Whisk
Baking dish (a 9x13 inch dish is ideal)
Cutting board and knife
Steamer (for steaming the broccoli if needed)
Step-by-Step Recipe
Ready to cook? Let’s guide you through the preparation of this delicious casserole.
Step 1: Preheat the Oven
Preheat your oven to 350°F (175°C). This step ensures that your casserole cooks evenly, resulting in a perfect golden-brown finish.
Step 2: Prepare the Broccoli and Spinach
If you're using raw broccoli, chop it into small florets. Steam the broccoli for about 5-7 minutes until it turns bright green and is tender yet still retains some crunch. This step is crucial for maintaining texture in your casserole.
For the spinach, wash it thoroughly and remove the stems before chopping it into bite-sized pieces.
Step 3: Mix the Egg Mixture
In a mixing bowl, crack the six large eggs and add one cup of milk. Whisk the ingredients together until smooth.
Then, mix in the garlic powder, onion powder, salt, and pepper. For those who prefer some spice, adding red pepper flakes can elevate the flavor.
Step 4: Combine All Ingredients
Add the chopped spinach and steamed broccoli to the egg mixture. Gently fold in the crumbled feta cheese, ensuring a good blend while still keeping some texture intact.
Step 5: Prepare the Baking Dish
Use cooking spray or brush a thin layer of olive oil in your baking dish to prevent sticking. This makes it significantly easier to serve the casserole later.
Step 6: Bake the Casserole
Pour the combined mixture into the prepared baking dish and smooth the top. Place it in the preheated oven and bake for 30-35 minutes, or until the edges become golden brown and the center is fully set. To check for doneness, insert a knife in the center; it should come out clean.
Serves 4
Step 7: Cool and Serve
Once baked, remove the dish from the oven and allow it to cool for about 10 minutes. This cooling period helps the casserole set further, making it easier to cut into squares.
You can serve the casserole warm or at room temperature. It can be stored in the fridge for up to three days, making it a great option for meal prep.
Nutritional Benefits
The broccoli spinach feta egg casserole is not just delicious; it is also packed with nutrients:
Broccoli is a powerhouse, high in vitamins C and K, fiber, and cancer-fighting antioxidants.
Spinach provides a significant amount of iron, calcium, and vitamins A, C, and K.
Feta Cheese, while adding flavor, is also lower in calories—around 75 calories per ounce—when compared to many other types of cheese.
Incorporating this dish into your diet can boost your vegetable intake without sacrificing taste.
Possible Variations
This casserole is incredibly versatile, allowing you to customize it according to your preferences. Here are some ideas:
Dairy-Free: Replace regular milk with almond, soy, or oat milk, and try a dairy-free feta as an alternative.
Add Proteins: For a heartier dish, consider adding cooked chicken or turkey sausage.
Herbs and Spices: Experiment with different herbs like dill, thyme, or basil to find your favorite flavor combinations.
Final Thoughts
The broccoli spinach feta egg casserole is not only easy to prepare but also a nourishing and flavorful choice that everyone will enjoy. Whether you serve it at a weekend brunch or as a quick breakfast during a busy week, this dish is sure to be a hit.
Gather your ingredients, preheat your oven, and enjoy this vibrant casserole that is as healthy as it is delicious. Each bite is a perfect way to share good food with family and friends!
Comments