HEALTHY SPINACH ARTICHOKE EGG CASSEROLE

June 24, 2020

HEALTHY SPINACH ARTICHOKE EGG CASSEROLE

This Healthy Spinach Artichoke Egg Casserole brings all the crave-worthy flavor of my favorite dip, and it’s low-carb, keto-friendly, and gluten-free! Need dairy-free? Just use vegan parm and dairy-free mozzarella (I like VioLife brand). This yummy egg casserole is a unique alternative to your typical sausage and pepper casserole (I have a recipe for that too), and is sure to become a meal prep favorite!

Did you know? Artichokes are among the most antioxidant-rich of all vegetables, making them an excellent choice for an anti-inflammatory diet. (source)

HEALTHY SPINACH ARTICHOKE EGG CASSEROLE

The base of this recipe combines free range whole eggs with cage-free egg whites. Using some egg whites reduces the fat and calorie content while increasing the protein density per serving. The eggs and egg whites are beaten with Monterrey Jack cheese (can use white cheddar or dairy-free mozzarella), grated parmesan (can use vegan), minced garlic, dijon mustard, sea salt, and red pepper flakes.

HEALTHY SPINACH ARTICHOKE EGG CASSEROLE

If you don’t have fresh garlic, feel free to substitute half a teaspoon of garlic powder instead. Also, the red pepper flakes can be swapped for ground black or white pepper!

HEALTHY SPINACH ARTICHOKE EGG CASSEROLE

Now for the veggies, I went with red onion, spinach, and marinated artichoke hearts. You don’t have to use marinated hearts, but I think it adds to the spinach artichoke dip flavor! Artichokes generally have low pesticide residues so it’s not necessary to buy organic.

Also, you can use fresh or frozen spinach. If using frozen, thaw then squeeze out the excess water. I actually used fresh spinach I had thrown into the freezer to keep from going bad, so I didn’t find I needed to squeeze out any liquid.

HEALTHY SPINACH ARTICHOKE EGG CASSEROLE

Here’s the printable recipe for this scrumptious but Healthy Spinach Artichoke Egg Casserole. I hope you’ll rate and comment below if you try it 🙂

This post contains affiliate links.

Print Pin
5 from 1 vote

Healthy Spinach Artichoke Egg Casserole

This Healthy Spinach & Artichoke Egg Casserole has all the flavor of our favorite dip while being low carb, keto, and gluten-free! Easily made dairy-free.
Course Breakfast
Prep Time 10 minutes
Cook Time 30 minutes
Servings 6 servings
Calories 254kcal
Author Sarah Wilkins, No Excuses Nutrition

Ingredients

  • 8 whole eggs
  • 1 cup (8 large) egg whites
  • 1 cup shredded Monterrey jack cheese* can use dairy-free
  • 1/2 cup grated Parmesan* can use dairy-free
  • 2 tsp. (2 cloves) garlic minced
  • 3/4 tsp. Dijon mustard
  • 1/2 tsp. red pepper flakes*
  • 1/2 tsp. kosher salt optional
  • 14 oz. can marinated artichoke hearts quartered
  • 1/2 cup red onion sliced thin
  • 3 cups spinach fresh or frozen

*See blog post above for substitutions.

    Instructions

    • Preheat oven to 375 degrees F.
    • Beat together whole eggs, egg whites, cheeses, minced garlic, mustard, pepper, and salt.
    • Generously coat a 9″x13″ casserole dish with cooking spray or buttery spread.
    • Pour in egg mixture, top with veggies, and stir gently to mix in (it turns out prettier this way).
    • Bake in preheated oven for 30-35 minutes, or until center puffs up and edges turn golden brown.
    • Let cool for 10-15 minutes, then slice into six equal pieces. Enjoy!
    • Leftovers will keep in the fridge in an airtight container for up to one week, or in the freezer up to one month.

    Notes

    Calories (per serving, including optionals): 254kcal, Total fat: 14.5g, Sat fat: 5.4g, Carbohydrate: 5g, Fiber: 1g, Sugar: 1g, Protein: 21g, Sodium: 480mg




    Leave a comment

    Comments will be approved before showing up.


    Also in Blog

    SWEET POTATO COLLAGEN PROTEIN WAFFLES
    SWEET POTATO COLLAGEN PROTEIN WAFFLES

    November 23, 2022

    I love a good waffle and these Sweet Potato Collagen Protein Waffles did not disappoint! They've got a tender, moist texture thanks to the sweet potato and are also gluten-free, dairy-free, and low in sugar! I love these waffles topped with pomegranate, coconut yogurt, and maple syrup... but they're really a blank canvas for whatever you enjoy!

    View full article →

    SLOW COOKER WHITE CHICKEN CHILI
    SLOW COOKER WHITE CHICKEN CHILI

    November 17, 2022

    This healthy Slow Cooker White Chicken Chili is made with dried whole beans not canned! I also used raw chicken breasts - no more hunting for rotisserie chicken! All you have to do is layer everything in a crockpot or slow cooker, then leave overnight for the best white chicken chili the next day.

    View full article →

    PUMPKIN PIE PROTEIN TRUFFLES (VEGAN)
    PUMPKIN PIE PROTEIN TRUFFLES (VEGAN)

    October 21, 2022

    Pumpkin and white chocolate is one of my favorite fall flavor combos! These Pumpkin Pie Protein Truffles taste like pumpkin pie rolled into balls and smothered with rich white chocolate. They're also gluten-free, dairy-free, vegan, and easily made low carb and keto. So irresistible I've made two batches already! Literally cannot distinguish these from full sugar treats.

    View full article →

    Get my FREE meal prep guide!

    Get family-friendly recipes, nutrition tips and faith-based inspiration delivered straight to your inbox.