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Egg White Vegetable Breakfast Casserole

This Egg White Vegetable Breakfast Casserole is an easy and healthy breakfast recipe that’s perfect for a weekend brunch! Plus, it’s only 75 calories a serving!

Egg White Vegetable Breakfast Casserole

Ok, so this recipe has been a long long long time coming!

Way back when our church first started, like 18 months ago, we had a “all hands on deck” practice set up session. We are a portable church, so every Sunday we have three trailers that get hauled to the school we meet at, we unload the trailers and then set up church. And I mean SET UP CHURCH, everything from AV equipment and TV’s to children’s toys and coffee stir sticks.

Healthy Vegetable Breakfast Casserole in a baking dish

Well, on the “practice day” a couple of ladies brought breakfast for everyone. And this one girl in particular brought a bunch of breakfast casseroles. Now, normally I’m not a fan. They always taste to bread-y and heavy to me. But I was hungry and they smelt good so I gave it a try.

Holy Hannah! They were so stinkin good, so of course I hit up my friend Sarah who made them and asked what she did. Then I told her I’m totally stealing it, changing it up and putting it on my blog. 🙂 And that’s what you have in front of you today!

Egg White Vegetable Breakfast Casserole in Progress

Why This is The Perfect Breakfast Casserole

Breakfast Casseroles don’t have to be heavy, loaded with cheese, meat and cream to taste good! In fact this casserole still has cheese, but just enough to satisfy. It’s loaded with veggies (as you can see from the pictures) and then I used egg whites instead of whole eggs to cut down on the calories..

Each serving in this recipe is only 75 calories! It’s seriously absurd, I actually ran the numbers twice just to be sure!

Top view of of an Egg White Vegetable Breakfast Casserole cut Into Squares

The crescent roll crust gives this casserole a buttery sweet taste but then mixed with the salty egg white veggie mixture on top it’s absolutely irresistible.

This Egg White Vegetable Breakfast Casserole is perfect for a brunch, especially around the holidays. If you want the meat, you could even add in a few strips of bacon. (ahem that is what my husband told me) That’s what is so great about this recipe. It is extremely versatile and can be changed to whatever you like, plus it takes minutes to whip up! Just make it. Trust me!

Bon Appetit friends!

Top view of Egg White Vegetable Breakfast Casserole in a baking dish

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Image of an Egg White Vegetable Breakfast Casserole

Egg White Vegetable Breakfast Casserole

5 Stars 4 Stars 3 Stars 2 Stars 1 Star 4.5 from 6 reviews
  • Author: Krista
  • Prep Time: 5 minutes
  • Cook Time: 20 minutes
  • Total Time: 25 minutes
  • Yield: 16 squares 1x
  • Category: Breakfast
  • Method: Oven
  • Cuisine: American


This Egg White Vegetable Breakfast Casserole is an easy and healthy breakfast recipe that’s perfect for a weekend brunch! Plus, it’s only 75 calories a serving!


  • 1 package of crescent rolls
  • 1/2 cup shredded mexican cheese
  • 1 cup diced fresh spinach
  • 1 cup diced bell peppers (I used mini assorted bell peppers)
  • 1/3 cup diced red onion
  • 1/2 cup diced fresh mushrooms
  • 1 1/2 cups egg whites
  • salt & pepper to season


  1. Preheat oven to 400 degrees F.
  2. Spray 9×13 baking dish with cooking spray.
  3. Spread entire crescent roll sheet on bottom of pan, trying to close the seams.
  4. Next sprinkle with mexican cheese.
  5. Then evenly spread the spinach, bell peppers, red onion, and mushrooms.
  6. Pour the egg whites on top.
  7. Season with salt and pepper.
  8. Bake for 15-20 minutes until the crescent rolls are slightly browned and eggs are cooked.


  • Serving Size: 1 piece
  • Calories: 75
  • Sugar: 2 g
  • Sodium: 206 mg
  • Fat: 3 g
  • Saturated Fat: 2 g
  • Carbohydrates: 7 g
  • Fiber: 0 g
  • Protein: 4 g
  • Cholesterol: 2 mg

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31 comments on “Egg White Vegetable Breakfast Casserole”

  1. Tastes great! Loved the crescent roll and fresh veggies in each bite. Feels like a great alternative to the meat/sugar heavy breakfasts that come with the holidays.

    1. Yes, a great Christmas morning alternative without losing that nostalgic feeling! Growing up, we had a breakfast casserole every year for Christmas morning.

    1. Yes, but it would be more like a frittata or crust-less quiche. You would want to increase your egg whites.

    1. I’ve actually never tried to freeze it. But I would assume so. Just make sure it is completely cooled before freezing.

  2. Has anyone done this without the cheese? I’m a weirdo, can’t stand the taste of any kind of cheese.

  3. I like that you don’t have to refrigerate this overnight like most breakfast casseroles. I may try it without the rolls as well, like a frittata.

  4. Avatar photo
    brianna barger

    would i be able to make this without cheese without it being too different? lactose intolerance problems unfortunately.

  5. I don’t understand how one tube of crescent roll is supposed to cover an entire 9×13 dish. So you only have a strip of bread in casserole?

  6. This recipe is a God-send! I have a weird intolerance to cooked eggs, but not the whites. I get so bummed out that all the brunch recipes I see are egg based. I’m excited to try this! Thank you !

  7. Avatar photo
    Patricia @ Grab a Plate

    This is so beautifully colorful, and it looks delightful! It would be sooo perfect for special weekend brunch (or upcoming holidays)! Nice!

  8. I made this this morning and it is really tasty! The crescent roll crust adds a good flavor to tie it all together. I ended up baking it about 40 minutes. My egg whites didn’t get distributed evenly and I like to cook on convection bake so I lowered the temperature to 375, both of which I think contributed to the longer cook time. That said, my bacon and sausage loving husband loved it and I will definitely make this again!

  9. My kids love the bread-y type breakfast casseroles but this one is all me!! Love all the veggies and getting to taste all the flavors without it being too heavy. Looks so good!

  10. This looks like such a tasty and energizing way to start the day with protein from the egg whites and then all that veg! My family will love this!

    1. Avatar photo
      Crystal Graves

      This was good! I used whole eggs (8) and some kraft 2% singles I had on hand, plus some dried dill for extra flavor. It tasted good and was so beautiful. Next time I will try to use shredded cheese (I like to use 2% when possible) and I may try making my own croissant dough with a bit of whole grain flour mixed in.