Lentil & Veggie Breakfast Casserole

This meal is nutrient-dense with no added sugar and is rich in plant-based protein and fiber from lentils and veggies. The eggs add complete protein and healthy fats, while avocado and olive oil contribute monounsaturated fats.

4 Servings

Ingredients

8 large eggs
2 cups cooked lentils (any variety, drained well)
2 cups fresh spinach (roughly chopped)
1 cup onion (diced)
1½ cups cauliflower crumbles (or finely chopped cauliflower)
½ tsp salt
½ tsp black pepper
2 tbsp olive oil (for sautéing)
2 tbsp salsa (for topping)
½ avocado (sliced or diced for topping)

Instructions

1. Preheat oven to 375°F (190°C). Lightly grease an 8x8 inch baking dish.

2. Sauté vegetables: In a skillet over medium heat, warm 2 tbsp olive oil. Add onion and cauliflower crumbles. Sauté for about 5–7 minutes until softened. Stir in spinach and cook until wilted (about 1 minute).

3. Mix the base: In a large bowl, whisk the 8 eggs. Stir in cooked lentils, sautéed veggies, salt, and pepper.

4. Assemble: Pour the mixture into the prepared baking dish and spread evenly.

5. Bake for 25–30 minutes, or until the eggs are set and the top is golden.

6. Serve: Let rest for 5 minutes. Slice into 4 servings. Top each with ½ tbsp salsa and a bit of the diced avocado (about 2 tbsp per serving).

Nutrition

Calories 280 kcal
Total Fat15 g
- Saturated Fat 3.5 g
Total Carbohydrates 20 g
- Dietary Fiber 7 g
- Added Sugar0 g

Protein

~18 g