Easy Egg White Casserole

Oh, hey delicious egg whites, you!

(Said no one ever…)

But, what if egg whites were really good. What if they were hearty and flavorful and filling?

Well, this recipe adopted from Oxygen Magazine provides a hearty twist to this classic go-to egg substitute. By adding cauliflower (yes you read that right: cauliflower!) and a bit of cheese, this breakfast will make you feel warm and fuzzy inside AND keep you full! Also: simple to make and one batch will last an entire week if you eat just a single serving a day. Though, I’ll admit, that’s hard to do because it’s just that good!

Mm, mm, mm good egg white casserole:


Back about 3 years ago when I got serious about losing weight, this was one of the first healthy recipes I tried.

I found it in Oxygen Magazine, which was my obsession at the time (still is!) and one night, I made this and a cashew butter stew from the latest issue. (It took me days to find cashew butter! I think that was the first time I stepped foot in Whole Foods!) I wasn’t a fan of the stew (such a bummer after working so hard to find the main ingredient!), but this recipe stuck! It was downright delicious and I loved it! And, ever since, every person I’ve ever given it to, has loved it too!


Did I mention my husband likes it?

Yea and he’s usually orders pancakes and double bacon for breakfast so the fact that he’ll eat this, in place of that, says a lot!


The absolute best part?

It’s easy! All you do is mix the ingredients, pop it in the oven for 45 minutes, and volia! Your healthy, hearty, hot breakfast for the week is ready to serve!


Wait no… the best part is how healthy this breakfast is- one serving is about 140 calories and it’s packed with protein! How awesome is that?

Alright, enough already! Time for you to try it yourself and see! Let me know what you think 🙂

Feel free to pin this image for easy reference:


Instructions for making this easy egg white casserole:

Easy Egg White & Cauliflower Casserole from Oxygen Magazine

Prep time:

10 mins

Cook time:

45 mins

Total time:

55 mins


  • 1 cup egg whites
  • 2 cups fresh spinach
  • 1 1/2 cups of diced cauliflower
  • 1/4 cup onion
  • 1/2 cup diced mushrooms
  • 8 oz non-fat cottage cheese
  • 8 oz Greek yogurt
  • 1/2 cup reduced-fat cheddar cheese
  • 1 tsp black pepper


  1. Spray an 8×8-size casserole dish with non-stick spray
  2. Preheat the oven to 350 degrees
  3. Saute onions, cauliflower and mushrooms together until the onions appear translucent.
  4. Combine egg whites, cottage cheese, yogurt, and cheddar cheese in your casserole dish.
  5. Mix in the sautéed onions, cauliflower, and mushroom.
  6. Stir until combined.
  7. Bake for about 45 minutes. Cool before serving.


What’s your favorite breakfast recipe?

If you like this egg casserole you might enjoy this chicken sausage egg casserole or this pizza-inspired frittata.

All photos provided by the extraordinarily talented Lauren-Michelle of Ella Mae Studios.

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Leave a Comment


  1. Karlye wrote:

    As you know, this is my go-to breakfast after I enjoy my green smoothie. I love this stuff!! I’m eating some as I type this, lol. MMMMmmmMmmmmMmm 🙂

    Posted 1.21.13 Reply
    • admin wrote:

      Aww yay! I’m jealous that you’ve incorporated it as a staple! I need to do the same! I could totally eat it every week!

      Posted 1.21.13 Reply
  2. Tiffany wrote:

    I prepared this dish last night so I could have it for breakfast this week. OMG I was shocked by how delicious it was! When I saw cottage cheese as an ingredient I was a little hesitant but I LOVED it. Thank you for sharing this.

    Posted 1.28.13 Reply
  3. Candice wrote:

    How many servings is an entire recipe?

    Posted 2.18.13 Reply
    • admin wrote:

      Hey Candice! There’s six servings! It’s great for one week!

      Posted 2.18.13 Reply
  4. Melissa wrote:

    Is 1 Tablespoon of Pepper correct? I brought this dish to work and everyone complained about it having too much pepper. Otherwise, it was yummy! I look forward to your response.

    Posted 8.15.13 Reply
    • Sara wrote:

      Hi Melissa! I just double checked and your coworkers were right! It’s only supposed to be a teaspoon! I’m so sorry for the mix-up! I’ll fix this recipe now to reflect the change. I’m glad that it was well-received otherwise!

      Posted 8.18.13 Reply
      • Melissa wrote:

        I was also wondering when you are supposed to add the spinach? It is in the ingredients but not the instructions. Thanks again:)

        Posted 8.19.13 Reply
        • Sara wrote:

          Hey again, Melissa! I add the spinach in once everything else (soft + dry ingredients) are combined. I think you can throw it in at anytime, though!

          Posted 8.28.13 Reply
          • Melissa wrote:

            You should add this step into the instructions of the recipe:) That way other people that make this dish will not have the same question. Thanks for ALL your responses. I am definitely going to try it again soon!

            Posted 9.3.13
  5. […] Easy Egg White Casserole […]

    Posted 3.1.17 Reply
  6. […] really loved Oxygen magazine at the time! I loved the recipes they featured. I discovered the egg white casserole from them, and tried almond butter for the first time after seeing a mention of it in Oxygen. […]

    Posted 3.1.17 Reply