Low Calorie Veggie Breakfast Bake

March 20, 2026

Prep Time: 15 minutes | Cook Time: 40 minutes | Total Time: 55 minutes | Servings: 8

This low calorie breakfast bake is loaded with vegetables and uses egg whites to keep it light. It comes out to 165 calories per serving, which is low enough that you can actually eat a filling portion. The vegetables add bulk without adding many calories, and the feta gives it enough flavor that you don’t miss the richness of whole eggs.

Why I Keep Making This Recipe

Actually low calorie – 165 calories per slice. Most breakfast casseroles are 300-400 calories. This one lets you eat a real portion.

Vegetable-forward – Zucchini, bell peppers, tomatoes, spinach, and onions. You’re getting actual vegetables, not just token amounts.

High volume, low density – The vegetables add bulk so the portions look substantial. You’re not eating a sad little square.

Keeps well – Meal prep this on Sunday, eat it all week. The vegetables don’t get soggy.

Flexible vegetables – Use what you have. Mushrooms, asparagus, broccoli all work.

What You’ll Need

Egg whites – Two cups liquid egg whites (or 16 egg whites if you’re separating them yourself). This is what keeps the calories down. Whole eggs would add 70 calories per egg.

Zucchini – One medium zucchini, diced. Adds moisture and bulk without many calories. Don’t skip salting and draining it or your casserole will be watery.

Bell peppers – One red and one yellow, diced. Use both colors for visual appeal. You could use all one color, but it looks drab.

Cherry tomatoes – One cup, halved. These burst while baking and add little pockets of flavor.

Spinach – Two cups fresh spinach, roughly chopped. It wilts down to almost nothing, so don’t be stingy.

Onion – One small onion, diced. Yellow or white. Adds base flavor.

Feta cheese – Half cup crumbled feta. This is your flavor bomb. Don’t use low-fat feta, it tastes like nothing.

Garlic – Two cloves, minced. Fresh garlic matters here.

Milk – Quarter cup unsweetened almond milk (or regular milk). Just enough to thin the eggs slightly.

Seasonings – Salt, pepper, dried oregano, red pepper flakes if you want heat.

Olive oil – One tablespoon for sautéing the vegetables.

How to Make Low Calorie Veggie Breakfast Bake

Step 1: Prep the Zucchini

Dice the zucchini into small pieces. Put it in a colander, sprinkle with half a teaspoon of salt, and let it sit for 10 minutes. This draws out water. After 10 minutes, squeeze the zucchini with your hands or press it with paper towels to remove as much liquid as possible.

This step matters. Skip it and your casserole will be watery.

Step 2: Sauté the Vegetables

Preheat your oven to 375°F.

Heat one tablespoon olive oil in a large skillet over medium heat. Add the diced onion and cook 3 minutes until soft. Add the bell peppers and drained zucchini. Cook 5 minutes, stirring occasionally, until the vegetables start to soften.

Add the minced garlic and spinach. Cook 1-2 minutes until the spinach wilts. Remove from heat.

Step 3: Mix the Egg Base

In a large bowl, whisk together the egg whites, almond milk, half teaspoon salt, quarter teaspoon black pepper, and half teaspoon dried oregano. Whisk until smooth.

Step 4: Assemble

Grease a 9×13-inch baking dish with cooking spray.

Spread the sautéed vegetables evenly in the dish. Pour the egg white mixture over the vegetables. Scatter the halved cherry tomatoes on top. Sprinkle the crumbled feta cheese over everything. Add a pinch of red pepper flakes if you want.

Step 5: Bake

Bake for 35-40 minutes until the center is set and doesn’t jiggle, the edges are lightly golden, and the tomatoes are blistered. Internal temperature should reach 160°F.

Let cool for 5 minutes before cutting. The eggs need a minute to finish setting.

Storage and Reheating

Refrigerator: Cover and store for up to 5 days. The vegetables hold up well.

Freezer: Cut into portions, wrap individually, freeze for up to 2 months.

Reheating:

Microwave: 60-90 seconds per portion
Oven: 350°F for 10-15 minutes, covered with foil

Recipe Variations

Different Vegetables:

Replace zucchini with diced mushrooms
Add asparagus pieces
Use broccoli florets (blanch them first)
Add diced eggplant

Different Cheese:

Use goat cheese instead of feta
Try part-skim mozzarella (adds more calories but melts better)
Skip cheese entirely to save 30 calories per serving

Add Protein:

Mix in 1 cup diced cooked chicken breast (adds about 30 calories per serving)
Add turkey bacon pieces
Stir in white beans

Higher Calorie Version:

Use 8 whole eggs instead of egg whites (adds about 120 calories per serving)
Add 1 cup shredded cheese instead of feta

What to Serve with This

Since this is low calorie, you have room for sides:

Whole wheat toast with avocado
Fresh fruit salad
Greek yogurt
Turkey sausage links
Sliced tomatoes with balsamic
Coffee or tea

Frequently Asked Questions

Can I use whole eggs instead of egg whites?

Yes, but the calories jump to about 285 per serving. Use 8 whole eggs instead of 2 cups egg whites. The texture will be richer.

Do I have to sauté the vegetables first?

Yes. Raw vegetables release too much water while baking. Sautéing cooks off that moisture. If you skip this, your casserole will be soggy.

Why did my casserole turn out watery?

You either didn’t salt and drain the zucchini, didn’t sauté the vegetables long enough, or used frozen vegetables without thawing and draining them first. Vegetables contain a lot of water that needs to be cooked off.

Can I use frozen spinach?

Yes, but thaw it first and squeeze out all the water. Frozen spinach holds a shocking amount of liquid. One cup frozen spinach (thawed and drained) replaces 2 cups fresh.

Is this filling enough?

For 165 calories, yes. The vegetables add bulk. If you’re very hungry, eat it with toast or fruit. One serving is substantial.

Can I meal prep this?

Yes. This is designed for meal prep. Cut it into 8 portions after it cools, store in containers, grab and reheat all week.

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