Spinach & Artichoke Egg Casserole

In the last week alone, I’ve received quite a few reader requests for more low-carb, protein-rich meals.  It seems we’re all in the same boat–and that boat has an endless supply of sugary cookies, creamy dips, and salty snack mixes.  Tis the season!

So I decided to take inspiration from a party staple–cheesy, gooey, baked spinach and artichoke dip–and pass along a recipe that incorporates the best of that appetizer into a hearty, healthy, make-ahead breakfast.

As I contemplated a recipe that would balance out the steady stream of decadent holiday treats we confront this time of year, my friends at Stonyfield unknowingly nudged me towards breakfast fare when they, in partnership with Krups, sent me an early holiday gift in the form of a shiny new coffee maker.

The generous gift took me back quite a few years, when my husband and I actually made a pot of coffee every morning.  (Coincidentally, we owned a lovely white Krups model and used it religiously for years, until one of my children accidentally bumped it off the counter.  Small consolation: we had drained the pot minutes before!)  I’m one of those people who likes my coffee hot, so I would pour a half cup at a time, refilling as needed.

With a new coffee maker in hand, I had a few revelations.  (By the way, I’m not being compensated by Krups and am under no obligation to mention them.)

Number one:  Convenient though it is, a single-serve brewer renders all of my smaller mugs obsolete–although I’ve kept them because I do really like them.  A coffee pot, however, allows you to top off as needed.  I can once again enjoy my random assortment of mugs and tea cups since there’s no need to start with a jumbo vessel!

Number two:  Freshness!  The aroma wafting from a bag of freshly ground beans is intoxicating.  More significantly, I had nearly forgotten how delightful it is to wake up to the smell of coffee brewing downstairs.  Yes, you really can smell it from several rooms away, even a different floor.  Getting out of a warm bed on cold day is suddenly a bit easier!

Number three:  Slower pace.  Sure, you can pour the coffee into an oversized travel mug and hit the road, but there’s something quite nice about taking a little bit at a time, drinking it while piping hot, and maybe even lingering over the crossword puzzle.

So now that we’ve had a few sips of coffee and are wide awake, it’s time to dig into this cheesy, veggie-laden casserole, right?  Because my dear friends at Stonyfield covered the coffee, I figured it was only fitting to incorporate a particular fridge staple–yogurt!

In years past, I made this casserole with sour cream (even mayo in a pinch–remember, it was inspired by a favorite dip!) but yogurt provides a lighter, more nutrient-dense option.  Because I often make quick and easy breakfast parfaits, I always have yogurt readily available for use as a substitute for items like sour cream and buttermilk, which I don’t always have on hand.  (Tip: I also find that I can replace half the mayo in most recipes with Greek yogurt for added protein and negligible change in taste.)

The remaining casserole ingredients are heavy on protein and a wide array of vitamins and minerals while providing a hearty serving of green veggies.  I don’t make a practice of including nutritional data with my recipes, as I focus on overall healthy ingredients and an everything-in-moderation approach.  Also, there can be substantial fluctuations based on products used and options I often provide within the recipe.  That said, since I am trumpeting the virtues of this meal, I have included them below the recipe for those who appreciate the numbers. 😊

For added ease, you can prep this casserole the night before and bake in the morning.  For regular weekday meals, I like to cook it the night before, and then cool, cover, and refrigerate.  In the morning, I gently reheat individual portions in the microwave.  This dish will keep for the better part of a week, tasting just as good as on day one.  Just be careful not to overdo it when reheating, as too much time in the microwave results in rubbery eggs.

Versatile as eggs are, this meal works beautifully for dinner with a side of fruit or salad, and it travels quite well in a lunchbox.  For extra oomph, top with a few slices of avocado or make into an egg sandwich.  Finally, for a tapas-inspired appetizer, simply cut into small squares and stick with a toothpick.

Spinach & Artichoke Egg Casserole
Yield: 8-12 servings
Your favorite dip ingredients come together in this high protein, low carb breakfast casserole.
  • 12 large eggs
  • 1/2 cup plain yogurt (Greek or regular; for best flavor I like 2% or whole milk)
  • 1/2 teaspoon each kosher salt, freshly ground pepper, and garlic powder
  • 1/8 teaspoon red pepper flakes
  • 1 (10-ounce) package frozen chopped spinach, thoroughly squeezed to remove moisture*
  • 1 (14-ounce) can artichoke hearts, drained and chopped**
  • 1 cup (4 ounces) grated Parmesan cheese, divided
  • 1 cup (4 ounces) shredded mozzarella cheese, divided
Preheat the oven to 350 degrees F, and grease or spray a 13×9-inch baking dish.
In a large bowl, whisk together the eggs, yogurt, salt, pepper, garlic powder, and red pepper flakes. Stir in the spinach, artichoke hearts, and 3/4 cup of both cheeses. (You can eyeball the cheese; you just want about 1/4 cup each reserved for topping.)
Pour into the prepared pan. Sprinkle with the remaining Parmesan and mozzarella.
Bake 30 minutes, give or take a few depending on oven, or until the eggs are just firm in the center and the edges are lightly golden.
*After squeezing the moisture from the spinach (I find wringing it out in a clean tea towel to be most effective and efficient), you will have one big clump.  Pull the pieces apart before adding to the egg mixture so the spinach is evenly distributed.
**I use canned artichokes in water, because I usually have them on hand.  Frozen and thawed could be used, as could artichokes in olive oil that have been well drained.  (The later would likely add a little extra flavor!)
The casserole can be prepared the night before, covered tightly with plastic wrap, and refrigerated.  In this case, I like to wait to add the final 1/4 cup of each cheese until just before baking.  When ready to bake, let the casserole sit at room temperature while the oven is preheating, and then sprinkle with the reserved cheese, and bake as directed.
The Fountain Avenue Kitchen https://fountainavenuekitchen.com/

Based on 10 servings, this dish weighs in at roughly 180 calories, 18 grams of protein, 3 grams of carbohydrates, 194 mg of calcium, 259 mg potassium, and 11 grams of fat.

I love the versatility of plain yogurt, so I make a habit of keeping that on hand.  We have several fruity yogurt fans in our family, too, so I was happy when Stonyfield announced a sugar reduction across all of its yogurt products.  (It started with YoKids, which now has between 25% to 40% less sugar than the leading kids’ yogurt. I’ve recently noticed the change on the quarts of vanilla, which I use regularly to make breakfast parfaits for my kids…so be on the lookout.)  For those who look for these qualities, I will also mention that Stonyfield yogurt is made with certified organic and organic compliant ingredients and is free of toxic persistent pesticides, artificial hormones, antibiotics, and GMOs. This has been the case since the company started in 1983 as a small organic farming school in Wilton, NH. 🐄🐄🐄


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  1. Lauren Post author

    We had this for breakfast this morning and it was lovely. The texture was much like a frittata and it was so easy to prepare. I’m delighted to have leftovers for tomorrow!