Very Veggie Egg White Casserole
The Very Veggie Egg White Casserole is a clean, protein-forward dish that proves healthy food does not have to feel boring. It’s light yet filling, loaded with colorful vegetables, and built around fluffy egg whites and creamy Greek yogurt. The result is a casserole that slices neatly, reheats well, and fits perfectly into busy mornings or meal-prep routines.
This recipe is especially appealing if you want something high in protein without heaviness. Egg whites keep it light, while Greek yogurt adds moisture and a subtle tang that replaces the need for cheese or cream. Broccoli, bell peppers, and onion bring texture, color, and freshness, making each bite satisfying and balanced. It’s simple, flexible, and dependable, the kind of recipe you can make every week without getting tired of it.
Prep time: 15 minutes
Cook time: 40 minutes
Total time: 55 minutes
Servings: 6 to 8 slices
Ingredients
Egg whites: 500 grams (real liquid egg whites)
Plain nonfat Greek yogurt: 200 grams
Broccoli: 1 cup, finely chopped
Bell peppers: 2 medium, chopped (red and yellow for color)
Onion: 1/2 medium, finely chopped
Avocado oil spray: very light spray, for pan and baking dish
Seasoning: to taste (salt, black pepper, garlic powder, paprika, or preferred blend)
Instructions
Preheat your oven to 180°C (350°F). Lightly spray a medium casserole dish with avocado oil and set aside.
Heat a nonstick pan over medium heat and lightly spray with avocado oil.
Add the chopped onion and cook for 2 to 3 minutes until slightly softened.
Add the broccoli and bell peppers to the pan. Cook for another 3 to 4 minutes, just until tender-crisp and excess moisture has cooked off. Remove from heat and let cool slightly.
In a large mixing bowl, whisk the egg whites until lightly frothy.
Add the Greek yogurt to the egg whites and whisk until smooth and fully combined.
Season the mixture with salt, black pepper, and any additional seasonings you prefer.
Stir the cooked vegetables into the egg white mixture, mixing gently to distribute evenly.
Pour the mixture into the prepared casserole dish and spread it out evenly.
Bake uncovered for 35 to 40 minutes, until the center is set and the top looks firm. Let rest for 5 to 10 minutes before slicing.
Tips
Cook vegetables first to avoid excess water in the casserole.
Chop vegetables small and evenly for consistent texture.
Whisk egg whites well to create a lighter, fluffier result.
Let the mixture rest for a minute before baking to release air bubbles.
Avoid overbaking, as egg whites dry out faster than whole eggs.
Use a silicone or ceramic dish to prevent sticking.
Taste your seasoning mix before baking when possible.
Allow resting time so slices hold their shape.
Reheat gently to preserve moisture.
Store leftovers tightly sealed to prevent drying.
Variations
Add spinach or kale for extra greens.
Mix in zucchini, lightly sautéed and squeezed dry.
Add a small amount of feta or low-fat cheese if desired.
Use cauliflower instead of broccoli for variety.
Add chili flakes or cayenne for heat.
Include mushrooms, cooked until moisture evaporates.
Add fresh herbs like parsley or chives before baking.
Use flavored Greek yogurt for a subtle twist.
Make mini portions in muffin tins for grab-and-go meals.
Add a pinch of smoked paprika for deeper flavor.
Q & A
Can I make this casserole ahead of time?
Yes, it can be baked and stored in the fridge for up to 4 days.
Can I freeze it?
Yes, freeze individual slices for up to 2 months.
How do I reheat it?
Reheat gently in the microwave or oven until just warm.
Why is my casserole watery?
Vegetables were likely not cooked long enough to remove moisture.
Can I use carton egg whites?
Yes, real liquid egg whites work perfectly.
Is this recipe dairy-free?
No, but you can substitute a dairy-free yogurt alternative.
Can I add whole eggs?
Yes, replacing some egg whites with whole eggs will make it richer.
Is this good for weight management?
It’s high in protein and low in fat, making it very filling.
Can I cook it in an air fryer oven?
Yes, adjust temperature slightly lower and check early.
What can I serve with it?
Fresh fruit, toast, or a simple side salad pair well.
Nutrition
(Per Serving, Approximate)
Calories: 120 to 140
Protein: 18 to 20 g
Carbohydrates: 6 g
Fat: 1 to 2 g
Fiber: 2 g
Calcium: Moderate
Values vary depending on vegetable size and seasoning used.
Conclusion
The Very Veggie Egg White Casserole is a straightforward, nourishing recipe that fits easily into real life. It’s light but satisfying, packed with vegetables, and built around clean, simple ingredients. Whether you’re meal prepping for the week or serving a relaxed weekend breakfast, this casserole delivers reliable flavor, great texture, and plenty of protein without feeling heavy or complicated.