Protein-Packed Mediterranean Vegetable Squares
These hearty, flavorful squares are like a cross between a crustless quiche, a frittata, and a baked veggie casserole. Packed with colorful vegetables like bell peppers, spinach, and zucchini, chickpeas or lentils for plant-based protein, and bound together with eggs and cheese, this dish is satisfying, low-carb, and loaded with Mediterranean flavor.
Prep Time
Prep Time: 15 minutes
Cook Time: 30–35 minutes
Total Time: 45–50 minutes
Ingredients
Vegetable & Protein Base:
1 tablespoon olive oil
1 small red onion, finely chopped
1 small zucchini, grated or finely diced
1 bell pepper (any color), diced
1 cup packed spinach or chopped kale
1 cup cooked chickpeas or lentils (canned okay, drained)
1 garlic clove, minced
1 teaspoon dried oregano
½ teaspoon cumin (optional, for warmth)
Salt & black pepper to taste
Egg & Cheese Mixture:
5 large eggs
¼ cup milk or unsweetened plant milk
½ cup crumbled feta cheese
¼ cup grated Parmesan (optional for extra flavor)
2 tablespoons chopped fresh parsley or dill
Instructions
1. Preheat Oven:
Preheat oven to 375°F (190°C). Grease or line an 8×8 inch baking dish.
2. Sauté Veggies:
In a skillet, heat olive oil over medium heat. Add onion, garlic, bell pepper, and zucchini. Cook for 5–6 minutes until softened. Add spinach, chickpeas, oregano, cumin, salt, and pepper. Cook another 2–3 minutes until greens are wilted.
3. Whisk Eggs & Cheese:
In a large bowl, whisk together eggs, milk, feta, Parmesan, and parsley.
4. Combine:
Add the cooked veggie mixture to the egg mixture and stir well to combine.
5. Bake:
Pour into prepared baking dish. Smooth the top. Bake for 30–35 minutes or until set in the center and lightly golden on top.
6. Cool & Cut:
Let cool for 10 minutes before slicing into squares.
Serving Suggestions
Serve warm or cold with a side salad, hummus, or tzatziki.
Great for breakfast, lunchboxes, or picnic-style meals.
Notes & Tips
Make ahead: These keep well in the fridge for 4 days or freeze beautifully.
Add protein: Mix in diced cooked chicken, tuna, or more cheese for extra protein.
Low-dairy: Use plant-based feta or skip the cheese and add extra chickpeas.
Make it spicy: Add chili flakes or diced olives for a Mediterranean kick.
More fiber: Add grated carrots, chopped tomatoes, or artichoke hearts.
Frequently asked questions FAQs
Q: Can I make this dairy-free?
A: Yes, substitute with dairy-free cheese or omit entirely and increase herbs and seasoning for flavor.
Q: Can I use egg whites?
A: You can substitute up to 2 whole eggs with ¼ cup egg whites per egg.
Q: Can I turn this into muffins?
A: Absolutely! Divide into muffin tins and bake for ~20–22 minutes.
Q: What’s the best way to store and reheat?
A: Store in the fridge, tightly sealed. Reheat in the microwave or oven until warm.
Nutritional Information
Calories: ~140
Protein: 9–10g
Fat: 7g
Carbs: 8–10g
Fiber: 3g
Sugars: 2g
Calcium: ~10% DV
Iron: ~12% DV
Sodium: ~250–300mg (depends on cheese and seasoning)