Name: Mediterranean Savory High-Fiber Breakfast Bake
Prep time: 15 min
Total time: 15 min
Yield: 2 servings
Ingredients: 1/2 cup cooked quinoa (cooled); 1/2 cup canned chickpeas, rinsed and drained; 1/2 cup baby spinach, chopped; 1/4 cup roasted red bell pepper, diced; 2 large eggs; 2 large egg whites; 1/4 cup crumbled feta cheese; 2 tbsp chopped fresh parsley; 2 tbsp chopped sun-dried tomatoes (not in oil); 1 tbsp extra-virgin olive oil; 1/4 tsp smoked paprika; 1/4 tsp garlic powder; Salt and black pepper, to taste; Nonstick spray or a little olive oil for greasing ramekins

Mediterranean Savory High-Fiber Breakfast Bake

TenderNoodle5877

This Mediterranean-inspired make-ahead breakfast bake is packed with fiber and protein from quinoa, chickpeas, eggs, and veggies—perfect for a satisfying morning meal. Roasted red pepper and sun-dried tomatoes add tangy, sweet depth, while feta and fresh herbs bring a savory Mediterranean flair. The individual portions are ideal for busy mornings: just bake, chill, and reheat. Its hearty texture and vibrant flavors will brighten up even a cloudy California day.

Ingredients

Instructions

Preheat the oven to 375°F (190°C). Lightly grease two 10-12 oz oven-safe ramekins or small baking dishes with nonstick spray or olive oil.
In a medium bowl, mash the chickpeas with the back of a fork until about half are broken up (for extra texture and fiber).
Add the quinoa, spinach, roasted red bell pepper, sun-dried tomatoes, parsley, and feta to the bowl with the chickpeas. Toss to combine.
In a separate small bowl, whisk together eggs, egg whites, olive oil, smoked paprika, garlic powder, salt, and pepper.
Pour the egg mixture over the vegetable-grain mixture and mix until well combined.
Divide the mixture evenly between the two prepared ramekins. Press down gently to compact.
Bake for 22-25 minutes, or until the center is set and the top is lightly golden.
Cool slightly, then serve warm, or let cool completely and refrigerate (covered) for up to 3 days. Reheat in the microwave or enjoy cold.