This High-Protein Spring Veggie Egg Bake with Ricotta is a fantastic option for a healthy, satisfying meal any time of day.

It’s packed with fresh spring vegetables and creamy ricotta cheese, making it a flavorful and nutritious choice for busy weeknights or weekend brunches. This recipe is wonderfully simple to prepare, making it a go-to for anyone looking for a delicious and easy way to incorporate more vegetables and protein into their diet. Each serving provides about 18 grams of protein.

Whether you’re aiming for a low-carb meal, following a Mediterranean diet, or simply want a quick and healthy dinner, this egg bake fits the bill perfectly. It’s a versatile dish that can be enjoyed warm or at room temperature, making it ideal for meal prep or gatherings.

What You’ll Love About This Quick And Easy Recipe
Everything You Need To Make This Recipe Without Stress
Time Needed From Start To Finish
How To Make It Step By Step With Visual Cues
Easy Variations And Serving Ideas That Fit Real Life
Common Slip-Ups And How To Avoid Them
How To Store It And Make It Ahead Without Ruining Texture

What You’ll Love About This Quick And Easy Recipe

This recipe is a true winner because it combines ease of preparation with incredible flavor and nutritional benefits. It’s perfect for busy individuals and families who want a homemade meal without spending hours in the kitchen. The combination of fluffy eggs, tender spring vegetables, and creamy ricotta creates a satisfying texture and taste that even picky eaters will enjoy. You can serve it as a light and healthy dinner, a hearty breakfast, or a lovely brunch item. It’s also an excellent choice for meal prepping, as it reheats beautifully and can be enjoyed throughout the week. If you’re looking for a simple protein dinner or a healthy low-carb meal that feels gourmet but is incredibly straightforward, this egg bake is for you.

Everything You Need To Make This Recipe Without Stress

Gathering your ingredients before you start cooking is the best way to ensure a smooth and enjoyable experience in the kitchen. This recipe uses readily available items that you might already have on hand or can easily find at any grocery store. The fresh spring vegetables add vibrant color and essential nutrients, while the eggs and ricotta provide a substantial protein boost.

INGREDIENTS:

1 tablespoon olive oil
1 cup chopped asparagus (about 1 bunch), tough ends removed
1 cup chopped spinach (about 2 ounces fresh)
1/2 cup chopped green onions (about 3-4 stalks)
8 large eggs
1/2 cup milk (any kind, dairy or non-dairy)
1/2 teaspoon salt
1/4 teaspoon black pepper
1/2 cup ricotta cheese
1/4 cup grated Parmesan cheese (plus more for topping, optional)

When it comes to ingredient choices, you have some flexibility. For the milk, feel free to use whole milk, 2%, skim, or even an unsweetened non-dairy option like almond or soy milk, depending on your dietary preferences. If you don’t have Parmesan cheese, a similar hard, salty cheese like Pecorino Romano would also work well. For the vegetables, while asparagus, spinach, and green onions are classic spring choices, you can easily swap them out for other quick-cooking veggies like chopped bell peppers, zucchini, or even frozen peas. Just make sure to thaw and drain any frozen vegetables thoroughly before adding them to the bake.

Time Needed From Start To Finish

One of the best features of this egg bake is how quickly it comes together, making it perfect for those busy weeknights.

Preparation time: 15 minutes
Cooking time: 25-30 minutes
Total time: 40-45 minutes

This realistic timeline ensures you can get a delicious, home-cooked meal on the table without feeling rushed or overwhelmed. The prep mainly involves chopping vegetables and whisking the egg mixture, while the oven does most of the work for the cooking.

How To Make It Step By Step With Visual Cues

Creating this high-protein spring veggie egg bake is straightforward. Follow these simple steps for a perfectly cooked and delicious result every time.

Preheat and Prepare: Begin by preheating your oven to 375°F (190°C). Lightly grease a 9×13 inch baking dish with olive oil or cooking spray. This prevents sticking and makes for easier cleanup.
Sauté the Vegetables: Heat the olive oil in a large skillet over medium heat. Add the chopped asparagus and green onions and cook for 3-5 minutes, stirring occasionally, until they are slightly tender-crisp. Stir in the spinach and cook for another 1-2 minutes until it wilts down. Remove the skillet from the heat.
Whisk the Egg Mixture: In a large bowl, whisk together the eggs, milk, salt, and pepper until well combined and slightly frothy. This ensures a light and even texture in your egg bake.
Assemble the Bake: Spread the sautéed vegetables evenly across the bottom of the prepared baking dish. Dollop spoonfuls of ricotta cheese over the vegetables. Pour the whisked egg mixture evenly over the vegetables and ricotta.
Add Parmesan and Bake: Sprinkle the grated Parmesan cheese over the top of the egg mixture. Place the baking dish in the preheated oven and bake for 25-30 minutes, or until the eggs are set in the center and lightly golden brown around the edges. A knife inserted into the center should come out clean.
Cool and Serve: Once baked, remove the dish from the oven and let it cool for 5-10 minutes before slicing and serving. This allows the egg bake to set completely, making for cleaner slices.

Easy Variations And Serving Ideas That Fit Real Life

This spring veggie egg bake is incredibly versatile, allowing for many adaptations to suit different tastes and occasions.

Kid-Friendly Twists: To make it more appealing for younger palates, consider adding a sprinkle of shredded cheddar or mozzarella cheese on top along with the Parmesan. You can also finely dice the vegetables or use milder options like bell peppers or corn. Serving it with a side of ketchup or a favorite dipping sauce can also encourage kids to try it.
Vegetable Swaps: Don’t limit yourself to spring veggies! This bake is excellent with other combinations. Try chopped bell peppers, zucchini, mushrooms, or even broccoli florets. If using heartier vegetables, you might want to sauté them a bit longer to ensure they are tender.
Add Meat for Extra Protein: For those who enjoy meat, cooked and crumbled sausage, diced ham, or shredded chicken can be added to the vegetable mixture before pouring in the eggs.
Spice It Up: A pinch of red pepper flakes added to the egg mixture or a dash of hot sauce drizzled over the top before serving can give it a nice kick.
Party or Buffet Serving: This egg bake is perfect for a brunch buffet or potluck. You can bake it in individual ramekins for single servings or cut it into small squares for easy grabbing. Serve it alongside a fresh fruit salad, a green salad, or some crusty bread.
Optional Toppings: Beyond Parmesan, consider fresh herbs like chopped chives or parsley, a dollop of Greek yogurt or sour cream, or a drizzle of pesto for extra flavor.

Common Slip-Ups And How To Avoid Them

Even simple recipes can have small pitfalls. Being aware of these common mistakes can help you achieve perfect results every time.

Overcooking the Eggs: Overcooked eggs can become rubbery and dry. Keep an eye on the bake towards the end of the cooking time. The eggs should be set but still slightly tender. A slight jiggle in the center is okay, as it will continue to cook slightly after removal from the oven.
Under-seasoning: Eggs need adequate seasoning to really shine. Don’t be shy with the salt and pepper. You can also add a pinch of garlic powder or onion powder to the egg mixture for more depth of flavor.
Not Greasing the Dish Properly: If your baking dish isn’t adequately greased, the egg bake can stick, making it difficult to remove and serve cleanly. A good spray of cooking oil or a thorough wipe with olive oil is crucial.
Adding Too Much Liquid: While milk adds creaminess, too much can make the egg bake watery or prevent it from setting properly. Stick to the recommended amount.
Cold Ingredients: Using very cold eggs or milk can increase the baking time. Letting them come to room temperature for about 15-20 minutes before mixing can help ensure more even cooking.
Wet Vegetables: If you’re using frozen vegetables, make sure they are completely thawed and squeezed dry. Excess moisture from vegetables can make the egg bake soggy.

How To Store It And Make It Ahead Without Ruining Texture

This egg bake is a fantastic candidate for meal prep, as it stores and reheats beautifully.

Storing Leftovers: Once the egg bake has cooled completely, cover the baking dish tightly with plastic wrap or aluminum foil, or transfer individual slices to an airtight container. Store it in the refrigerator for up to 3-4 days.
Reheating: To reheat, you can use a microwave for individual servings (1-2 minutes until heated through). For larger portions or to maintain a crispier texture, reheat in a preheated oven at 300°F (150°C) for about 10-15 minutes, or until warmed through. Avoid overheating, as this can

FAQs

Can I make these ahead? Yes—prep ahead, refrigerate, then serve when ready.
How long do leftovers last? Store covered in the fridge for 3–4 days for best texture.
Can I adjust sweetness? Yes—add more or less sweetener to taste.
Can I change the fruit? Yes—swap strawberries for blueberries, raspberries, or sliced banana.