About This Healthy Recipe
A savory meal-prep breakfast bake with eggs, egg whites, cannellini beans, spinach, broccoli, feta, and a measured harissa finish for protein, fiber, and bold flavor.
The ingredients are widely available in U.S. supermarkets and are shown with household measures and gram weights. That makes the meal practical for everyday cooking while keeping the estimated nutrition transparent.
This page provides general food and fitness education, not individualized medical or diet treatment.
Why Readers May Like It
- 1Eggs, egg whites, beans, and feta provide a protein-focused breakfast.
- 2White beans, broccoli, spinach, and onion add fiber and a variety of plant foods.
- 3The casserole reheats well for busy U.S. work and school mornings.
Recipe Summary and Estimated Nutrition
Values are calculated from the base ingredient weights and divided by 6 servings. Product labels, produce size, cooking loss, drained weight, and substitutions can change the result.
6 servings
USDA-aligned generic food estimates divided by the listed yield.
Estimated energy per serving
Calculated from listed ingredients
Includes fiber and sugars
Includes saturated and unsaturated fat
Ingredient-by-Ingredient Nutrition Breakdown
| Ingredient | Amount used | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Large eggs | 8 large eggs | 400 g | 572 kcal | 50.4 g | 2.8 g | 38.0 g |
| Liquid egg whites | 1 2/3 cups | 400 g | 208 kcal | 43.6 g | 2.8 g | 0.8 g |
| Cannellini beans, drained | 1 1/2 cups | 240 g | 274 kcal | 18.5 g | 49.0 g | 1.2 g |
| Baby spinach | 5 cups | 150 g | 34 kcal | 4.3 g | 5.4 g | 0.6 g |
| Broccoli florets | 3 cups | 250 g | 88 kcal | 6.0 g | 18.0 g | 1.0 g |
| Red onion, diced | 3/4 cup | 100 g | 40 kcal | 1.1 g | 9.3 g | 0.1 g |
| Reduced-fat feta | 3/4 cup | 90 g | 238 kcal | 12.8 g | 3.5 g | 19.4 g |
| Harissa paste | 2 tablespoons | 30 g | 27 kcal | 0.6 g | 3.6 g | 1.2 g |
| Extra-virgin olive oil | 2 teaspoons | 10 g | 88 kcal | 0.0 g | 0.0 g | 10.0 g |
| Calculated full-recipe total | 6 servings | 1670 g | 1570 kcal | 137.3 g | 94.4 g | 72.2 g |
How This Nutrition Estimate Was Prepared
- Each ingredient has an explicit gram weight.
- Generic food-composition estimates are aligned with USDA FoodData Central.
- Full-recipe values are divided by the listed yield before display rounding.
- Optional ingredients are excluded unless measured in the base recipe.
Accuracy note: These numbers are credible estimates, not laboratory analysis. Use exact package labels when precision is important.
Ingredients
Main ingredients
Vegetables and base
Seasoning and finish
Professional Step-by-Step Preparation
Equipment
Cutting board, chef knife, measuring tools, mixing bowls, and the skillet, saucepan, baking dish, air fryer, or sheet pan used in the directions.
Before You Start
Wash produce and keep raw animal proteins separate from ready-to-eat foods. Use a clean food thermometer whenever meat, poultry, seafood, or eggs are included.
Prepare the vegetables
Heat the oven to 375°F. Lightly oil a 9×13-inch baking dish. Sauté broccoli and onion until just tender, then stir in spinach until wilted.
Success tip: Keep measured ingredients consistent when comparing the displayed nutrition estimate.
Whisk the egg base
Whisk whole eggs, egg whites, and harissa until evenly combined.
Success tip: Keep measured ingredients consistent when comparing the displayed nutrition estimate.
Build the casserole
Spread the vegetables and drained beans in the baking dish, pour over the egg mixture, and scatter feta on top.
Success tip: Keep measured ingredients consistent when comparing the displayed nutrition estimate.
Bake safely
Bake until the center is set and reaches at least 160°F, about 30 to 35 minutes.
Success tip: Keep measured ingredients consistent when comparing the displayed nutrition estimate.
Rest and portion
Rest 10 minutes before cutting into six portions.
Success tip: Keep measured ingredients consistent when comparing the displayed nutrition estimate.
Potential Benefits and Things to Consider
Potential Benefits
- Eggs, egg whites, beans, and feta provide a protein-focused breakfast.
- White beans, broccoli, spinach, and onion add fiber and a variety of plant foods.
- The casserole reheats well for busy U.S. work and school mornings.
Things to Consider
- Feta and harissa can contribute sodium; compare labels if sodium intake matters.
- Harissa heat varies by brand, so adjust to taste.
- Contains egg and milk.
Who May Enjoy This Recipe?
It May Work Well For
- Gym-goers and active adults looking for balanced protein-focused meals.
- Health-conscious readers who value vegetables, fiber-rich foods, and transparent nutrition estimates.
- Busy U.S. households that want practical supermarket ingredients and meal-prep flexibility.
Best Times to Eat It
- Breakfast or brunch
- Meal prep when stored safely
- Before or after training according to individual preference and needs
How to Adjust It for Different Goals
For fewer calories
Reduce calorie-dense toppings or grains slightly and increase non-starchy vegetables.
For more protein
Increase the main lean protein or add an extra measured serving of beans, yogurt, or another protein-rich ingredient used in the recipe.
For more energy
Add more whole grain, starchy vegetables, or fruit according to your training needs.
Substitutions, Dietary Notes, and Allergens
Practical Substitutions
- Use chickpeas instead of cannellini beans.
- Use kale instead of spinach.
- Use a milder roasted-red-pepper paste instead of harissa.
Allergen Information
Contains egg and milk. Check harissa and feta labels for sodium and allergen statements.
Always check packaged ingredient labels because formulations and cross-contact statements can change.
Storage and Meal Preparation
Cool promptly and refrigerate covered portions for up to 3 to 4 days. Reheat until steaming hot.
Keep perishable food at 40°F (4°C) or below. Do not leave perishable food at room temperature for more than 2 hours, or 1 hour above 90°F (32°C).
Frequently Asked Questions
Cool promptly and refrigerate covered portions for up to 3 to 4 days. Reheat until steaming hot.
Increase the main lean protein or add an extra measured serving of a protein-rich ingredient already used in the recipe.
Use chickpeas instead of cannellini beans.
Each ingredient is assigned a gram weight, matched to a generic food-composition estimate, totaled for the recipe, and divided by the listed yield before rounding.
It is a general healthy-meal idea, but individual needs differ. People with allergies, medical conditions, pregnancy, or specific nutrition needs should seek qualified guidance.
No. This page is for general education and does not diagnose, treat, or provide individualized diet advice.
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
Read our Nutrition Calculation Methodology for details on weights, estimates, rounding, and limitations.
