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Healthy Overnight Spinach Artichoke Egg White Casserole Recipe for Easy Breakfast Meal Prep

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A light, protein-packed breakfast casserole featuring egg whites, spinach, and artichokes that can be prepped quickly and chilled overnight for convenient mornings.

Ingredients

Scale
  • 12 large egg whites (about 1 ½ cups or 360 ml), room temperature
  • 4 cups loosely packed fresh spinach, chopped (or thawed frozen spinach, squeezed dry)
  • 1 cup artichoke hearts, chopped (marinated, canned, or frozen)
  • 4 ounces low-fat cream cheese (about 115 grams), softened
  • ½ cup unsweetened non-dairy milk (such as almond milk)
  • 1 teaspoon garlic powder
  • ½ teaspoon onion powder
  • ¾ teaspoon salt, or to taste
  • ½ teaspoon freshly ground black pepper
  • ¼ cup grated Parmesan cheese (about 25 grams), optional
  • Olive oil spray or butter for greasing the baking dish

Instructions

  1. Chop the fresh spinach roughly. If using frozen, thaw and squeeze out as much moisture as possible.
  2. Chop the artichoke hearts into bite-sized pieces.
  3. Let the cream cheese sit at room temperature for 15 minutes or microwave briefly until soft but not melted.
  4. In a large bowl, whisk the egg whites until frothy but not stiff (1-2 minutes by hand or 30 seconds with an electric mixer).
  5. Add the softened cream cheese and non-dairy milk to the egg whites and whisk gently until mostly smooth.
  6. Stir in garlic powder, onion powder, salt, and black pepper.
  7. Gently fold in the chopped spinach, artichokes, and Parmesan cheese, being careful not to overmix.
  8. Lightly grease a 9×9-inch baking dish with olive oil spray or butter.
  9. Pour the mixture into the prepared baking dish and spread evenly.
  10. Cover tightly with aluminum foil or plastic wrap and refrigerate overnight or at least 6 hours.
  11. Preheat oven to 350°F (175°C). Remove foil and bake uncovered for 35-40 minutes until set and lightly golden on top.
  12. Let the casserole cool for 5-10 minutes before slicing and serving.

Notes

Use room temperature egg whites for better whipping. Squeeze excess moisture from spinach and artichokes to avoid sogginess. Fold ingredients gently to keep the casserole fluffy. Overnight chilling helps flavors meld and the casserole firm up for easier slicing. Start checking doneness at 30 minutes to avoid overbaking.

Nutrition

Keywords: healthy breakfast, egg white casserole, spinach casserole, artichoke recipe, meal prep breakfast, low-fat breakfast, protein-packed breakfast

Find it online: https://milaspoon.com/healthy-overnight-spinach-artichoke-egg-white-casserole-recipe-for-easy-breakfast-meal-prep/