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 veganparm 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)
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.
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!
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.
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 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.
Ingredients
8 large 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 more substitutions.
Directions
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.
Recipe Note
Calories (per serving, including optionals): 254kcal, Total fat: 14.5g, Sat fat: 5.4g, Carbohydrate: 5g, Fiber: 1g, Sugar: 1g, Protein: 21g, Sodium: 480mg
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