Published by Best Fitness Routine. Editorial standards · Report a correction. Educational guidance; no individual clinical review is claimed unless a qualified reviewer is named.
About This Healthy Recipe
Whole eggs, ricotta, spinach, mushrooms, tomatoes, and herbs bake into a savory high-protein breakfast casserole for weekend brunch or meal prep.
The ingredients are widely available in U.S. supermarkets and are shown with household measures and gram weights. That keeps preparation practical while making the estimated nutrition easier to understand.
This page provides general food and fitness education, not individualized medical or diet treatment.
Why Readers May Like It
- 1Eggs, ricotta, and Greek yogurt provide a substantial protein base.
- 2Spinach and mushrooms add vegetables to breakfast.
- 3Slices reheat well for meal prep or brunch.
Recipe Summary and Estimated Nutrition
Values are calculated from the listed 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 unsaturated and saturated fat
Ingredient-by-Ingredient Nutrition Breakdown
| Ingredient | Amount used | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Whole eggs | 8 large | 400 g | 602 kcal | 64.6 g | 2.9 g | 32.2 g |
| Part-skim ricotta cheese | 1 1/2 cups | 360 g | 523 kcal | 52.6 g | 19.2 g | 24.1 g |
| Plain Greek yogurt | 1 cup | 240 g | 149 kcal | 31.7 g | 9.0 g | 0.8 g |
| Baby spinach | 6 cups | 180 g | 44 kcal | 6.7 g | 6.8 g | 0.6 g |
| Mushrooms | 3 cups sliced | 240 g | 56 kcal | 9.5 g | 8.3 g | 0.6 g |
| Cherry tomatoes | 1 cup | 150 g | 28 kcal | 1.7 g | 6.1 g | 0.3 g |
| Olive oil | 1 teaspoon | 5 g | 47 kcal | 0.0 g | 0.0 g | 4.2 g |
| Fresh chives and black pepper | 2 tablespoons | 8 g | 21 kcal | 1.2 g | 5.3 g | 0.2 g |
| Calculated full-recipe total | 6 servings | 1583 g | 1470 kcal | 168.0 g | 57.6 g | 63.0 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 values are approximate ingredient estimates, not independently verified nutrition analysis. Use exact package labels when precision is important.
Ingredients
Main ingredients
Vegetables and base
Seasoning and finish
Professional Step-by-Step Preparation
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Equipment
Cutting board, chef knife, measuring tools, mixing bowls, and the cookware described in the directions.
For the measured ingredient quantities, an optional digital kitchen scale (paid link) can help with weighing. Use the measuring tools you already own when suitable.
Before You Start
Wash produce, keep raw animal proteins separate from ready-to-eat foods, and use a food thermometer where appropriate.
Heat the oven
Heat the oven to 375°F (190°C) and lightly oil an oven-safe skillet (paid link) or baking dish. Weigh the listed ingredient quantities with a digital kitchen scale (paid link) before starting this step.
Success tip: Keep measured ingredients consistent when comparing the displayed nutrition estimate.
Cook the vegetables
Sauté mushrooms until moisture reduces, then add spinach until wilted.
Success tip: Keep measured ingredients consistent when comparing the displayed nutrition estimate.
Mix the eggs
Whisk (paid link) whole eggs, ricotta, Greek yogurt, chives, and black pepper until mostly smooth.
Success tip: Keep measured ingredients consistent when comparing the displayed nutrition estimate.
Assemble
Spread vegetables evenly, add tomatoes, and pour egg mixture over the top.
Success tip: Keep measured ingredients consistent when comparing the displayed nutrition estimate.
Bake safely
Bake 26 to 30 minutes until the center is set and egg reaches 160°F (71°C). Rest before slicing. Use an oven-safe baking dish (paid link) sized to hold the recipe batch.
Success tip: Keep measured ingredients consistent when comparing the displayed nutrition estimate.
Potential Benefits and Things to Consider
Potential Benefits
- Eggs, ricotta, and Greek yogurt provide a substantial protein base.
- Spinach and mushrooms add vegetables to breakfast.
- Slices reheat well for meal prep or brunch.
Things to Consider
- Ricotta and Greek yogurt contribute dairy and sodium.
- Egg dishes should be refrigerated promptly.
- Contains egg and milk.
Who May Enjoy This Recipe?
It May Work Well For
- Gym-goers and active adults looking for balanced, practical meals.
- Health-conscious readers who value vegetables, whole foods, and transparent nutrition estimates.
- Busy U.S. households that want familiar supermarket ingredients.
Best Times to Eat It
- Breakfast or post-workout meal prep
- 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 another measured protein-rich ingredient that fits 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 kale instead of spinach.
- Use bell pepper instead of mushrooms.
- Use part-skim cottage cheese instead of ricotta if preferred.
Allergen Information
Contains egg and milk.
Always check packaged ingredient labels because formulations and cross-contact statements can change.
Storage and Meal Preparation
Cool, cover, and refrigerate slices for up to 4 days. Reheat until hot throughout.
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, cover, and refrigerate slices for up to 4 days. Reheat until hot throughout.
Increase the main lean protein or add a measured serving of Greek yogurt, beans, eggs, seafood, poultry, or another protein-rich ingredient that fits this recipe.
Use kale instead of spinach.
Ingredient gram weights are matched to generic food-composition estimates, totaled for the full recipe, divided by the listed yield, and rounded.
It is a general healthy-meal idea. Individual needs differ, especially with allergies, medical conditions, pregnancy, or specific nutrition requirements.
No. This page is educational 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.
General Nutrition References
Recipe development note: this page does not claim independent kitchen testing. The image is illustrative and does not document a tested result. Ingredient-based nutrition estimates can change with brands, weighing state, preparation and serving size; use exact labels when precision matters.
