About This Healthy Recipe
A high-protein cottage cheese breakfast casserole with eggs, egg whites, spinach, tomatoes, peppers, and reduced-fat mozzarella for an easy meal-prep breakfast.
The recipe is designed around ingredients that are widely available in U.S. supermarkets, with household measurements and gram weights shown together. That makes the recipe practical for everyday cooking while keeping the nutrition estimate transparent.
This healthy meal is intended for general education and everyday food planning. It does not diagnose, treat, prevent, or cure a medical condition and is not a substitute for individualized care.
Why Readers May Like It
- 1Eggs, egg whites, cottage cheese, and mozzarella provide a substantial amount of protein at breakfast.
- 2Spinach, tomatoes, peppers, and onion add vegetables without requiring a separate side dish.
- 3The casserole reheats well, making it useful for weekday meal prep.
Recipe Summary and Estimated Nutrition
The values below are calculated from the ingredient weights in the base recipe and divided by 6 servings. The four main cards show calories, protein, carbohydrates, and total fat per serving; the detailed table shows how each ingredient contributes to the full recipe total.
6 servings
Calculated from measured ingredient weights and divided by 6 servings. Values are evidence-informed estimates rather than laboratory-tested results.
Estimated energy per serving
Calculated from all listed ingredients
Includes fiber and naturally occurring sugars
Includes saturated and unsaturated fat
Values are calculated before display rounding. Product labels, produce size, drained weight, cooking loss, and substitutions can change the final result.
Ingredient-by-Ingredient Nutrition Breakdown
Household measurements and gram weights are shown together so readers can reproduce the recipe and compare the estimate with another reliable database or the labels on the exact products they buy.
| Ingredient | Amount used | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Large eggs | 6 large eggs | 300 g | 429 kcal | 37.8 g | 2.1 g | 28.5 g |
| Liquid egg whites | 1¼ cups | 300 g | 156 kcal | 32.7 g | 2.1 g | 0.6 g |
| Low-fat cottage cheese | 1½ cups | 340 g | 279 kcal | 37.7 g | 11.6 g | 7.8 g |
| Baby spinach | 4 cups | 120 g | 28 kcal | 3.5 g | 4.3 g | 0.5 g |
| Cherry tomatoes, halved | 1¼ cups | 180 g | 32 kcal | 1.6 g | 7.0 g | 0.4 g |
| Red bell pepper, diced | 1 cup | 120 g | 37 kcal | 1.2 g | 7.2 g | 0.4 g |
| Yellow onion, diced | ¾ cups | 80 g | 32 kcal | 0.9 g | 7.4 g | 0.1 g |
| Reduced-fat mozzarella, shredded | ½ cups | 60 g | 150 kcal | 16.8 g | 1.9 g | 7.8 g |
| Extra-virgin olive oil | 2 teaspoons | 10 g | 88 kcal | 0.0 g | 0.0 g | 10.0 g |
| Italian seasoning and black pepper | 2 teaspoons | 6 g | 15 kcal | 0.6 g | 2.7 g | 0.5 g |
| Calculated full-recipe total | 6 servings | 1516 g | 1246 kcal | 132.8 g | 46.3 g | 56.5 g |
How This Nutrition Estimate Was Prepared
- Every ingredient is assigned a specific gram weight instead of relying only on a cup, spoon, or item count.
- Standard unbranded food-composition values are aligned with the closest matching foods in USDA FoodData Central.
- Ingredient values are added for the full recipe, divided by the listed yield, and rounded only for display.
- Optional ingredients are excluded unless a measured amount is included in the base recipe.
Accuracy note: These numbers are credible estimates, not laboratory analysis. Weigh ingredients and calculate from the labels on the exact brands you use when precision is important.
Ingredients
Egg base
Protein-rich dairy
Vegetables
Topping
Cooking
Seasoning
Professional Step-by-Step Preparation
Equipment
Large cutting board, chef knife, measuring cups and spoons, mixing bowls, and the skillet, saucepan, sheet pan, baking dish, or air fryer required by the steps below.
Before You Start
Wash produce, keep raw animal proteins separate from ready-to-eat ingredients, and use a clean food thermometer when the recipe includes meat, poultry, seafood, or eggs.
Prepare the baking dish
Heat the oven to 375°F (190°C). Lightly coat a 9-by-13-inch baking dish with part of the measured olive oil.
Success tip: Keep the measured ingredient amounts consistent if you want the displayed nutrition estimate to remain comparable.
Cook the vegetables
Warm the remaining oil in a skillet over medium heat. Cook onion and bell pepper for 4 to 5 minutes, then add spinach until just wilted.
Success tip: Keep the measured ingredient amounts consistent if you want the displayed nutrition estimate to remain comparable.
Blend the protein-rich base
Whisk eggs and egg whites. Stir in cottage cheese, Italian seasoning, and black pepper until evenly distributed.
Success tip: Keep the measured ingredient amounts consistent if you want the displayed nutrition estimate to remain comparable.
Assemble the casserole
Spread the cooked vegetables and tomatoes in the baking dish, pour over the egg mixture, and sprinkle mozzarella evenly on top.
Success tip: Keep the measured ingredient amounts consistent if you want the displayed nutrition estimate to remain comparable.
Bake safely
Bake for 28 to 35 minutes, until the center is set and an instant-read thermometer reaches 160°F (71°C).
Success tip: Keep the measured ingredient amounts consistent if you want the displayed nutrition estimate to remain comparable.
Rest and portion
Rest for 8 to 10 minutes before cutting into 6 portions so the casserole slices cleanly.
Success tip: Keep the measured ingredient amounts consistent if you want the displayed nutrition estimate to remain comparable.
How to Know It Is Ready
Vegetables and grains should be tender without becoming mushy, and sauces should lightly coat the ingredients rather than pool excessively.
Use the safe internal temperature stated in the cooking steps when animal protein or eggs are included.
The finished meal should have distinct textures, fresh flavor, and evenly distributed dressing, sauce, or seasoning.
Potential Benefits and Things to Consider
Potential Benefits
- Eggs, egg whites, cottage cheese, and mozzarella provide a substantial amount of protein at breakfast.
- Spinach, tomatoes, peppers, and onion add vegetables without requiring a separate side dish.
- The casserole reheats well, making it useful for weekday meal prep.
Things to Consider
- Cottage cheese and mozzarella can add sodium, so compare labels if sodium intake matters to you.
- The recipe contains eggs and milk.
- Portion size and added sides determine the overall energy content of the meal.
Who May Enjoy This Recipe?
It May Work Well For
- People looking for a practical breakfast with a balance of protein, produce, and minimally processed ingredients.
- Fitness-focused readers who prefer measured portions and transparent nutrition estimates.
- Busy adults and families who want a repeatable recipe with familiar U.S. grocery-store ingredients.
Best Times to Eat It
- Breakfast
- Meal prep when stored safely
- A balanced meal around work, school, or training
How to Adjust It for Different Goals
For fewer calories
Use part-skim mozzarella and add extra vegetables for a lighter portion.
For more protein
Add another ½ cup of egg whites to the full casserole for more protein.
For more energy
Serve with whole-grain toast, fruit, or roasted potatoes when you want more carbohydrate.
Substitutions, Dietary Notes, and Allergens
Practical Substitutions
- Use chopped broccoli or mushrooms instead of bell pepper.
- Use lactose-free cottage cheese if tolerated better.
- Use reduced-fat cheddar instead of mozzarella.
- Add fresh herbs such as chives or basil after baking.
Allergen Information
Contains eggs and milk. Check packaged dairy products for individual allergen and cross-contact statements.
Always check every packaged ingredient label because formulations, sodium levels, and cross-contact statements can change.
Storage and Meal Preparation
Refrigerate cooled portions in covered containers for 3 to 4 days. Reheat until steaming hot throughout. Do not leave the casserole at room temperature for more than 2 hours.
Keep perishable food at 40°F (4°C) or below and discard it if left at room temperature for more than 2 hours, or 1 hour when temperatures are above 90°F (32°C).
Frequently Asked Questions
Refrigerate cooled portions in covered containers for 3 to 4 days. Reheat until steaming hot throughout. Do not leave the casserole at room temperature for more than 2 hours.
Use chopped broccoli or mushrooms instead of bell pepper.
Add another ½ cup of egg whites to the full casserole for more protein.
Follow the texture and food-safety cues in the preparation section and use a food thermometer whenever animal protein or eggs are included.
Each ingredient is assigned a gram weight. Standard food-composition estimates are multiplied by those weights, totaled for the full recipe, and divided by the listed yield before display rounding.
No. This recipe page provides general educational information and does not replace individualized guidance from a qualified health or nutrition professional.
Nutrition and Safety Note
This page is for general education. It does not diagnose, treat, or provide individualized diet advice. People with allergies, medical conditions, pregnancy, or specific nutrition requirements should seek qualified professional guidance.
Nutrition Data Source
For a clear explanation of ingredient weights, data sources, rounding, substitutions, and estimate limitations, read our Nutrition Calculation Methodology.
