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Egg White Veggie Breakfast Bake - Light, Protein-Packed, and Easy

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Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • 2 cups liquid egg whites (or whites from about 12 large eggs)
  • 1 cup baby spinach, roughly chopped
  • 1 red bell pepper, diced
  • 1 small yellow onion, diced
  • 1 cup cherry tomatoes, halved
  • 1 small zucchini, diced (optional)
  • 1/2 cup mushrooms, sliced (optional)
  • 1/2 cup reduced-fat feta or shredded mozzarella (optional, for creaminess)
  • 2 cloves garlic, minced
  • 2 tablespoons fresh parsley or basil, chopped
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon smoked paprika (optional)
  • 1/2 teaspoon kosher salt, plus more to taste
  • 1/4 teaspoon black pepper
  • 1 tablespoon olive oil (or avocado oil)
  • Cooking spray for the baking dish

Method
 

  1. Preheat and prep: Heat your oven to 375°F (190°C). Lightly coat a 9x13-inch baking dish with cooking spray.
  2. Sauté the aromatics: Warm the olive oil in a large skillet over medium heat. Add the onion and bell pepper. Cook for 4–5 minutes until softened and fragrant.
  3. Add veggies: Stir in the zucchini and mushrooms, if using, and cook 3–4 minutes to release moisture. Add the garlic and cook 30 seconds more. Remove from heat and let cool slightly.
  4. Whisk the egg whites: In a large bowl, whisk egg whites with salt, pepper, oregano, and smoked paprika. This helps the seasoning distribute evenly.
  5. Combine and assemble: Stir the chopped spinach, cherry tomatoes, and herbs into the cooled veggie mixture. Spread the veggies evenly in the prepared baking dish. Pour the seasoned egg whites over the top. Sprinkle cheese evenly if using.
  6. Bake: Place the dish on the center rack and bake for 25–30 minutes, or until the center is set and the edges are lightly golden. The top should no longer look wet or jiggly.
  7. Rest and slice: Let the bake rest for 5–10 minutes before slicing. This helps it set and makes cleaner pieces.
  8. Serve: Cut into squares and serve warm. Add a spoonful of salsa, a dollop of Greek yogurt, or a sprinkle of hot sauce if you like.