Very Veggie Egg White Casserole

by

Very Veggie Egg White Casserole

A high-protein, zero-point (Weight Watchers friendly) breakfast or meal prep staple. Yields: 6 servings | Calories: 77 per serving | Protein: 13g per serving

Ingredients

  • 500g Liquid Egg Whites: (Use “real” egg whites from a carton or about 15–16 large eggs).

  • 200 g (approx. ¾ cup) plain nonfat Greek yogurt (Chobani or similar).

  • 1 cup Broccoli: Chopped into small, bite-sized florets.

  • 2 Bell Peppers: Any color, chopped.

  • ½ Yellow Onion: Chopped.

  • Avocado Oil Spray: Just a light mist for the pan.

  • Seasoning: To taste (salt, black pepper, garlic powder, or red pepper flakes).

Instructions

  1. Prep the Oven and Pan: Preheat your oven to 325°F (160°C). Lightly mist a 13×9-inch baking dish with avocado oil spray.

  2. Sauté the Aromatics: Lightly spray a skillet with avocado oil over medium heat. Add the chopped onion, bell peppers, and broccoli. Sauté for 5–7 minutes until the vegetables are slightly softened.

  3. Season the Veggies: While they are in the skillet, add your seasonings. This ensures the flavor is locked into the vegetables rather than just floating in the egg.

  4. Create the Custard Base: In a large mixing bowl, whisk together the 500 g of egg whites and the 200 g of Greek yogurt. Whisk vigorously until the yogurt is fully incorporated and no large lumps remain.

  5. Assemble: Spread the sautéed vegetables evenly across the bottom of the prepared 13×9 pan. Pour the egg white and yogurt mixture over the top.

  6. Bake: Place in the center rack of the oven and bake for 25 minutes. The casserole should be set in the middle and slightly pulling away from the edges.

  7. Rest and Serve: Let it sit for 5 minutes before slicing. This allows the protein structure to firm up so you get clean squares.

Tips & Variations

  • The “Squeeze” Rule: If you use the suggested zucchini variation mentioned in the notes, be sure to squeeze the moisture out of the shredded zucchini before sautéing, or the casserole will become watery.

  • Seasonal Swaps: For a fall version, use roasted butternut squash and sage. For a spicy version, add chopped jalapeños and top with salsa.

  • Meal Prep: Slice these into six squares and store them in airtight containers. They reheat beautifully in the microwave (30–45 seconds) or an air fryer for a crispy edge.

Leave a Comment