Broccoli and Pepper Egg White Casserole
Broccoli and Pepper Egg White Casserole
Broccoli, bell pepper, and onion are sautéed before baking beneath an egg-white and Greek-yogurt mixture. Removing vegetable moisture first prevents a watery casserole, while yogurt keeps the lean egg base tender.
Details
- Yield: 6 servings
- Prep: 18 minutes
- Bake: 28–34 minutes
- Equipment: 12-inch skillet, 9-by-13-inch baking dish, bowl, whisk, thermometer
Ingredients
- 500 grams pasteurized liquid egg whites
- 200 grams plain Greek yogurt
- 2 cups small broccoli florets
- 2 bell peppers, diced
- 1/2 medium onion, diced
- 2 teaspoons olive oil
- 1 teaspoon dried Italian seasoning
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- Cooking spray
Method
- Heat oven to 325°F and spray the baking dish.
- Heat oil in skillet over medium. Cook broccoli, peppers, and onion with half the salt for 8–10 minutes, until crisp-tender and surface moisture evaporates.
- Whisk egg whites, yogurt, herbs, garlic, remaining salt, and pepper until smooth.
- Spread vegetables in dish and pour egg mixture over them. Redistribute vegetables with a spatula.
- Bake 28–34 minutes, until center no longer ripples and reaches 160°F. Rest 10 minutes and cut six portions.
Ingredient function and troubleshooting
Egg whites supply the structure; Greek yogurt adds dairy solids and moderates firmness. Vegetables release water, so the skillet step must continue until the pan looks dry. Small florets cook evenly and remain suspended instead of creating large wet pockets.
If the edges set while the middle is liquid, the dish may be deeper or the oven too hot. Reduce heat only after verifying oven temperature, and continue until the safe endpoint. A small amount of clear moisture during resting is normal; a large puddle signals undercooked vegetables.
Substitutions and storage
Zucchini can replace one pepper only after seeding and sautéing until dry. Cooked spinach may replace broccoli if squeezed thoroughly. Full-fat yogurt works by weight. Refrigerate within 2 hours and use within 4 days. Reheat to 165°F. Freeze portions for up to 1 month and thaw in the refrigerator. Use original photography rather than legacy contributor imagery.
Preparation and portioning
Cut broccoli florets no larger than one inch and dice pepper and onion to a similar scale. Oversized broccoli remains firm after the egg sets, while tiny onion pieces can scorch during sautéing. Cool the vegetables for 3 minutes before adding egg mixture so residual skillet heat does not begin setting isolated patches.
After resting, mark the casserole into two rows by three rows and cut with a thin knife. Lift with a broad spatula. For packed breakfasts, cool portions promptly in shallow containers and keep cold during transport. Do not assemble with raw vegetables overnight, because they release water into the egg mixture. The cooked casserole may instead be prepared fully ahead and reheated safely.
