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Asparagus Feta Breakfast Casserole with Sun-Dried Tomatoes and Spinach makes a nourishing high-protein breakfast that is positively packed with flavor. You’ll want to put this easy meal on repeat for weekday breakfasts or Sunday mornings.
Once Spring hits, my attention goes to fresh egg casseroles with an abundance of spring produce.
Well, I’m here celebrating my love for asparagus and spinach, and have included magical sun-dried tomatoes and feta cheese into the mix too for flavor.
This easy asparagus feta breakfast casserole is the perfect meal prep recipe for those who enjoy preparing weekday meals ahead of time. And, it is also a great option for weekend brunches with friends and family. I love it as a solid Easter brunch with some scones and a big salad!
Because this asparagus casserole uses fresh seasonal produce, you can make it any time of year using any veggies that are in season. You can also mix up the cheese and meat selection to make all sorts of delicious recipes for egg casseroles.
The simple ingredients are available at any grocery store!
Ingredients for Asparagus Feta Breakfast Casserole:
Large Eggs: The star of the show of any breakfast casserole. A dozen eggs is the glue that brings all of the ingredients together and acts as the primary protein source.
Fresh Asparagus: Celebrate spring produce by making this easy asparagus breakfast casserole! Asparagus is an excellent source of fiber and micronutrients.
Onion and Garlic: Fresh onion and garlic add a big backdrop of flavor to this healthy breakfast recipe. Feel free to increase or decrease the amounts of each to your personal preference.
Feta Cheese: Briny feta cheese is my favorite cheese selection in egg casseroles. It’s tangy and creamy without being overly rich, which I find flavorful and refreshing.
Baby Spinach: Adding an infusion of micronutrients and fiber, baby spinach is a powerhouse ingredient. It cooks down so that you barely notice it! Swap it for kale or chard if you prefer.
Sun-Dried Tomatoes: My absolute favorite flavor infusion in breakfast casseroles! Sun-dried tomatoes add rustic, tangy flavor, and are simply unbeatable in leveling up the experience.
Avocado Oil or Olive Oil: Needed to sauté the vegetables, we need a quality cooking oil.
Cottage Cheese (optional): This optional ingredient adds more protein without a lot of calories and also results in tender eggs and a fluffy texture. You can also use heavy cream if you prefer, or skip this addition altogether.
Sea Salt and Black Pepper: Season to taste with sea salt and black pepper.
Ways to Customize:
- Mediterranean Theme: Add ½ cup of kalamata olives and/or 1 cup of chopped artichoke hearts for a bigger Mediterranean flavor.
- Vegetable Swap: Mix up the vegetables by adding any of your favorite fresh veggies. Zucchini, cauliflower, green onions, fresh mushrooms, and broccoli are all good options here.
- Increase the Protein: For even more protein, add in 2 to 3 cups of chopped cooked chicken, ham, or breakfast sausage.
- Reduce the fat: Swap out half of the eggs for a carton of egg whites in order to lower the dietary cholesterol. If you go this route, I do recommend keeping the cottage cheese in, as it will help keep the eggs tender without adding a lot of fat.
Step-by-Step Instructions:
Preheat the oven to 350 degrees Fahrenheit and spray a large 13” x 9” casserole dish with non-stick cooking spray.
Heat the avocado oil in a large nonstick skillet and add the onion. Sauté, stirring occasionally, until the onion has softened, about 5 minutes. Add in the garlic and asparagus and continue sauteing until the asparagus has softened slightly, about 3 minutes.
Stir in the chopped baby spinach and sun-dried tomatoes and continue stirring until the spinach has wilted, about 2-3 minutes.
Transfer the vegetable mixture to the prepared baking dish and spread it into an even layer.
Beat the eggs, cottage cheese, and feta cheese in a large bowl until well combined. Pour the egg mixture over the veggies evenly.
Bake the casserole for 40-50 minutes, or until fully cooked and the top is golden brown. Insert a digital thermometer into the center of the casserole. It is ready if it has reached an internal temperature of 165 degrees F or higher. Allow the casserole to cool for 10 minutes before slicing and serving.
Enjoy as is, or with a side of spring mix salad, fruit salad, or sweet potato hash or hash browns.
Egg breakfast casseroles taste even better the next day after they have sat overnight, as the time allows for more depth of savory flavor to flourish.
Storage Options:
- Refrigerator: Wrap the baking dish with plastic wrap and store in the refrigerator for up to 1 week. Or, transfer the leftovers to an airtight container.
- Freezer: Freeze in a freezer bag or a freezer-safe container for up to 2 months.
- Reheating Instructions: Microwave a slice on a plate for 45 seconds to 1 minute, until warmed through.
Recipe Tips
- I use sun-dried tomatoes that come packed in oil, and I don’t drain them all the way so that some of the flavorful oil gets mixed into the casserole.
- If you’re a cheese lover, add a grated cheddar cheese, Swiss cheese, or Colby jack cheese on top of the egg mixture.
Frequently Asked Questions:
Yes! To make this into a frittata, simply follow the ingredients and quantities as is without any changes, but bake in a 10-inch cast iron skillet instead of a baking dish.
The benefit to making an asparagus frittata is that you can sauté the vegetables in the same cast iron skillet you use for baking. This makes for less cleanup, as everything gets prepared in one pan!
And that’s it! This vegetable egg bake is your ticket to an easy protein-packed breakfast that the whole family will love!
If you enjoy breakfast casserole recipes like this asparagus egg casserole, also try some of my other reader favorites.
More Breakfast Casserole Recipes:
- Taco Breakfast Casserole
- Cottage Cheese Breakfast Casserole
- Zucchini Herb Sausage Breakfast Casserole
- Mediterranean Breakfast Casserole
- Sweet Potato Sausage and Kale Breakfast Casserole
Asparagus breakfast casserole for life!
Asparagus Breakfast Casserole
Equipment
Ingredients
- 2 Tbsp avocado oil
- 1/2 medium-sized yellow onion, finely chopped
- 4 cloves garlic, minced
- 1 pound asparagus, trimmed and chopped
- 5 ounces baby spinach, chopped
- 1 cup sun-dried tomatoes packed in oil, drained
- 12 large eggs
- 1 cup cottage cheese , or heavy cream, optional
- 6 ounces feta cheese
- 2 Tbsp flour*
Instructions
- Preheat the oven to 350 degrees Fahrenheit and spray a large 13” x 9” casserole dish with non-stick cooking spray.
- Heat the avocado oil in a large nonstick skillet and add the onion. Sauté, stirring occasionally, until the onion has softened, about 5 minutes. Add in the garlic and asparagus and continue sauteing until the asparagus has softened slightly, about 3 minutes. Stir in the chopped baby spinach and sun-dried tomatoes and continue stirring until the spinach has wilted, about 2-3 minutes.
- Transfer the vegetable mixture to the prepared baking dish and spread it into an even layer.
- Beat the eggs, cottage cheese, and feta cheese in a large bowl until well combined. Pour the egg mixture over the veggies evenly.
- Bake the casserole for 40-50 minutes, or until fully cooked and the top is golden brown. Insert a digital thermometer into the center of the casserole. It is ready if it has reached an internal temperature of 165 degrees F or higher. Allow the casserole to cool for 10 minutes before slicing and serving.
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
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