6 High-Protein Casseroles for the Mediterranen Diet:- I have a breakfast casserole that is quite filling and full in protein that you can start your day with. In the event that you are seeking for a savory breakfast that can be prepared in advance and will keep you satisfied until lunch, I have the ideal recipe for you to consider. Similar to a crustless quiche or a frittata, this egg bake is a dish that is similar to.
6 High-Protein Casseroles for the Mediterranen Diet
How to Prepare Breakfast Casserole
First, I sauté lean ground turkey and finely chopped onions until browned and then add this mixture to whisked eggs.
Next, I add a bit of Parmesan cheese for flavor to help bind the mixture as it bakes, and fresh chopped chives, although any fresh herbs will work well here.
Then everything gets baked in the oven, and once the eggs are set, you can cut the casserole into squares for an easy, on-the-go breakfast, lunch, or snack.
Instead of making the recipe in a large dish, you could distribute the egg batter into greased muffin tins for truly individual meals.
Check the eggs for doneness after about 10 minutes of cooking; the eggs should be totally set and not jiggly. The finished dish will keep in the fridge for 5 days and you can reheat it in the microwave or in a lightly oiled pan over medium heat.
The combination of ground turkey, eggs, and a bit of parmesan and cottage cheese will keep you fueled for hours!
Breakfast Casserole Substitutions and Variations
Give your breakfast casserole a personal touch by trying out these variations and substitutions. Whether you want to switch up the protein and cheese or add some veggies, these options will help you create a breakfast casserole that’s uniquely yours.
- If you want to reduce cholesterol, you can also use a combination of whole eggs and egg whites.
- For extra nutrition, add a handful of fresh spinach, kale, or arugula to the egg mixture before baking.
- If you’re lactose intolerant or following a dairy-free diet, you could replace Parmesan cheese with a dairy-free alternative.
- You can easily switch it up with other protein sources like cooked and crumbled turkey bacon, sausage, diced ham, or even vegetarian alternatives like tofu or tempeh for a meatless version.
- Use gluten-free flour or oat flour if you have a gluten intolerance.
Best Served With
- There is a creamy and somewhat tangy side option that can be made by combining Greek yogurt with berries and a touch of honey.
- A fruit salad consisting of berries, melon, and citrus fruits would be an excellent accompaniment to the dish.
- A straightforward salad that is comprised of a combination of fresh greens, cherry tomatoes, cucumber slices, and a light vinaigrette dressing is an excellent choice for a side dish that is both refreshing and nourishing, and it can be served alongside the casserole for either lunch or dinner.
Ingredients
- 1 to 2 tablespoons avocado oil , or any oil
- 400 grams (1 pound) lean ground turkey , any ground meat
- 1 onion, finely diced
- salt, to taste
- 8 eggs , large
- ½ cup cottage cheese, 100 grams
- ⅓ cup chives, finely diced
- ⅓ cup Parmesan , or any grated cheese
- 2 tablespoons all-purpose flour, 20 grams
- 1 teaspoon baking powder, 3 grams
Instructions
-
Preheat the oven to 400F.
-
Heat a nonstick skillet over medium-high heat and add the avocado oil. Add the ground meat and cook, stirring and breaking up the meat with a spoon, until the water has evaporated and the meat begins to brown, about 10 minutes.
-
Add in the finely diced onions and season with salt. Cook it until the meat and onions have some color. Remove the skillet from the heat and let the meat mixture cool.
-
In a large bowl, crack the eggs. Add the cottage cheese, pinch of salt, and mix well.
-
Add in the cooled meat mixture, chives, grated cheese, flour, and baking powder. Mix well.
-
Line a baking dish with parchment paper and pour in the egg mixture. Spread the mixture out evenly with a spatula or the back of a spoon and bake for 25 to 30 minutes or until set (the eggs should not jiggle). A skewer/fork/toothpick should come out clean once inserted.
-
Let cool for 5 to 10 minutes, slice, and enjoy!
