How to make High Protein Dairy Free Veggie Egg Casserole
Making a delicious and nutritious High Protein Dairy Free Veggie Egg Casserole is quite simple! With a mix of healthy ingredients and a few straightforward steps, you can create a dish that is perfect for any meal of the day. Here’s how you can make it:
Ingredients:
- 3.5 cups potatoes (peeled and cut into 1/2-inch cubes)
- 1.5 tbsp olive oil (I prefer Bertolli Extra Virgin for roasting)
- 1/2 tsp salt
- 1/4 tsp pepper
- 1 tsp parsley
- 1/2 tsp onion powder
- 10 eggs (large, at room temperature for more even baking)
- 1/4 cup water
- 1/3 cup green onion
- 1/4 cup fresh dill
- 1 red bell pepper (diced into 1/4-inch pieces)
- 1 cup spinach
- 3/4 cup cheese (I use Violife shreds for a great melt)
- 1/4 tsp salt
- 1/4 tsp pepper
- 1 tsp nutritional yeast
Directions:
- Preheat your oven to 400°F (200°C).
- In a large bowl, combine the peeled and cubed potatoes with olive oil, salt, pepper, parsley, and onion powder. Toss well to coat the potatoes evenly.
- Spread the seasoned potatoes on a baking sheet and roast them in the preheated oven for about 20-25 minutes, or until they are golden brown and fork-tender.
- While the potatoes are roasting, prepare the egg mixture: In a separate bowl, whisk the eggs with the water, adding in salt, pepper, and nutritional yeast. Mix thoroughly.
- Once the potatoes are done, remove them from the oven. In the same bowl where the eggs are, add green onions, fresh dill, diced red bell pepper, and spinach. Stir in the roasted potatoes and gently mix until combined.
- Pour the entire mixture into a greased baking dish. Sprinkle cheese over the top.
- Bake the casserole in the oven for another 25-30 minutes or until the eggs are set and the top is slightly golden.
- Let it cool for a few minutes before serving. Slice into squares and serve warm!
Why You’ll Love This High Protein Dairy Free Veggie Egg Casserole
This High Protein Dairy Free Veggie Egg Casserole is a fantastic dish loved by many for several reasons. Firstly, it’s packed with protein from the eggs and other healthy ingredients, making it a great choice for breakfast, brunch, or even dinner. Secondly, with the combination of flavorful vegetables like red bell pepper, spinach, and fresh dill, the casserole is not only nutritious but also bursting with flavor.
Whether you are lactose intolerant, following a vegan diet, or just want to enjoy a healthy meal, this casserole is perfect. You can also make it ahead of time, which is great for busy mornings!
Nutriment benefits
The nutritional profile of this casserole is impressive:
- High Protein: Eggs provide a significant amount of protein, essential for muscle repair and overall health.
- Rich in Vitamins: With vegetables like spinach and bell peppers, this dish is rich in vitamins A and C, plus antioxidants.
- Healthy Fats: The olive oil used in roasting adds healthy fats that are beneficial for heart health.
- Calcium and Nutrients: The nutritional yeast not only adds a cheesy flavor but also packs in B vitamins, making it a great dairy-free source of nutrients.
What to Serve With High Protein Dairy Free Veggie Egg Casserole
This casserole is very versatile and pairs well with various side dishes. Here are some ideas:
- Fresh Salad: A light green salad complements the richness of the casserole.
- Fruit: Fresh fruit or fruit salad can provide a refreshing sweetness to contrast the savory casserole.
- Whole Grain Toast: Serve with whole grain or gluten-free toast for a hearty meal.
- Avocado Slices: Creamy avocado on the side elevates the dish further, adding healthy fats.
How to store High Protein Dairy Free Veggie Egg Casserole
Proper storage will help you enjoy this dish for days!
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Refrigeration: After cooking, allow the casserole to cool completely. Place it in an airtight container in the refrigerator. It will last for about 3-4 days.
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Freezing: You can also freeze the casserole. Cut it into serving portions and wrap each piece tightly in plastic wrap, then place them in a freezer-safe bag. It can last in the freezer for up to 2 months.
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Reheating: To reheat, simply place the casserole portion in the microwave or bake in the oven. Make sure it’s heated through before serving.
Tips and mistakes to avoid
- Use Room Temperature Eggs: Using eggs at room temperature helps in even baking and a fluffier texture.
- Don’t Overcrowd the Baking Sheet: When roasting the potatoes, give them enough space to ensure they cook evenly and get crisp.
- Monitor Baking Time: Since ovens can vary, keep an eye on your casserole during the last few minutes to avoid overcooking.
- Adjust Seasoning to Taste: Feel free to tweak the seasoning according to your preference; adding your favorite herbs can enhance the flavor.
Variation
There are plenty of ways to customize this recipe:
- Add Meat: Cooked turkey or chicken sausage can be added for extra protein.
- Different Veggies: Try zucchini, mushrooms, or even broccoli for a different flavor and texture.
- Spice It Up: If you enjoy spicy food, consider adding diced jalapeños or red pepper flakes for some heat.
FAQs
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Can I make this casserole ahead of time?
Yes! You can prepare it the night before and refrigerate it. Just bake it in the morning! -
Is this dish gluten-free?
Yes, this recipe is gluten-free as it does not contain any flour or gluten-containing ingredients. -
Can I use a different type of cheese?
Absolutely! You can use any cheese you prefer or omit it completely to keep it dairy-free. -
What can I use instead of eggs for a vegan version?
You can replace eggs with a mixture of ground flaxseeds and water or use chickpea flour mixed with water to create a similar texture. -
How do I know if the casserole is done?
The casserole is done when the edges are golden and the center is set. A knife inserted in the middle should come out clean.
Enjoy making and sharing this delightful High Protein Dairy Free Veggie Egg Casserole. Whether for a special breakfast or a quick dinner, this dish is sure to satisfy and nourish!
Print
High Protein Dairy Free Veggie Egg Casserole
- Total Time: 70 minutes
- Yield: 8 servings 1x
- Diet: Dairy Free, Gluten Free
Description
A nutritious and delicious high protein casserole packed with veggies – perfect for any meal of the day!
Ingredients
- 3.5 cups potatoes, peeled and cut into 1/2-inch cubes
- 1.5 tbsp olive oil
- 1/2 tsp salt
- 1/4 tsp pepper
- 1 tsp parsley
- 1/2 tsp onion powder
- 10 large eggs, at room temperature
- 1/4 cup water
- 1/3 cup green onion
- 1/4 cup fresh dill
- 1 red bell pepper, diced into 1/4-inch pieces
- 1 cup spinach
- 3/4 cup dairy-free cheese (e.g., Violife)
- 1/4 tsp salt
- 1/4 tsp pepper
- 1 tsp nutritional yeast
Instructions
- Preheat your oven to 400°F (200°C).
- In a large bowl, combine potatoes with olive oil, salt, pepper, parsley, and onion powder. Toss well.
- Spread the seasoned potatoes on a baking sheet and roast for 20-25 minutes, until golden brown and fork-tender.
- While potatoes roast, whisk eggs with water, salt, pepper, and nutritional yeast in a separate bowl.
- Once the potatoes are done, add green onions, fresh dill, diced red bell pepper, spinach, and roasted potatoes to the egg mixture. Mix gently until combined.
- Pour the mixture into a greased baking dish and sprinkle cheese over the top.
- Bake for another 25-30 minutes or until eggs are set and the top is golden.
- Let cool for a few minutes, slice into squares, and serve warm.
Notes
Great for breakfast, brunch, or dinner and can be made ahead of time!
- Prep Time: 15 minutes
- Cook Time: 55 minutes
- Category: Main Course
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 380
- Sugar: 3g
- Sodium: 450mg
- Fat: 14g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 4g
- Protein: 18g
- Cholesterol: 240mg
