Mediterranean High-Protein Low-Carb Light-as-Air Brunch Bake
This Mediterranean High-Protein, Low-Carb Brunch Bake is designed for mornings when you want something satisfying but not heavy. It is fluffy, delicate, and packed with protein while staying low in carbs and easy on digestion. Inspired by classic Mediterranean ingredients like eggs, yogurt, herbs, feta, and vegetables, this bake works just as well for brunch gatherings as it does for weekday meal prep. It feels indulgent straight from the oven, yet it is light enough to enjoy without that sluggish feeling afterward.
Prep time: 15 minutes
Bake time: 30 minutes
Total time: 45 minutes
Servings: 4 to 6
Ingredients
Large eggs: 6
Egg whites: 4
Plain Greek yogurt (low-fat or full-fat): ½ cup
Crumbled feta cheese: ¾ cup
Fresh spinach, finely chopped: 1½ cups
Zucchini, grated and squeezed dry: 1 cup
Red onion, finely diced: ¼ cup
Olive oil: 1 tablespoon
Fresh dill or parsley, chopped: 2 tablespoons
Baking powder: ½ teaspoon
Garlic powder: ½ teaspoon
Sea salt: ½ teaspoon
Black pepper: ¼ teaspoon
Optional topping: sesame seeds or extra feta
Instructions
Preheat the oven to 180°C (350°F). Lightly grease a baking dish or line it with parchment paper.
In a large bowl, whisk together the eggs and egg whites until slightly frothy. This helps create an airy texture.
Add the Greek yogurt and olive oil, whisking until smooth and well combined.
Stir in baking powder, garlic powder, salt, and black pepper.
Fold in spinach, zucchini, red onion, feta, and fresh herbs using a spatula. Mix gently to keep the batter light.
Pour the mixture into the prepared baking dish and spread evenly.
Sprinkle with sesame seeds or extra feta if using.
Bake for 28 to 32 minutes, or until puffed, set in the center, and lightly golden on top.
Let rest for 5 minutes before slicing and serving.
Helpful Tips
Squeeze as much moisture as possible from the zucchini to avoid a watery bake.
Whisk the eggs well to trap air and create a soufflé-like texture.
Use room-temperature eggs and yogurt for better rise.
Avoid overmixing once vegetables are added.
Let the bake rest briefly to firm up before slicing.
Use a shallow dish for a lighter, fluffier result.
Fresh herbs make a noticeable difference in flavor.
Taste feta before adding salt since it can vary in saltiness.
This recipe reheats well without becoming dense.
Serve with a fresh tomato and cucumber salad for balance.
Variations
Add cooked chicken breast or turkey for extra protein.
Replace feta with ricotta or goat cheese for a milder flavor.
Add olives or sun-dried tomatoes for a bolder Mediterranean profile.
Use chopped kale instead of spinach.
Add a pinch of smoked paprika for warmth.
Make it dairy-free using plant-based yogurt and vegan feta.
Add mushrooms for extra volume with minimal carbs.
Swap dill for basil or oregano.
Bake in muffin tins for individual portions.
Add a light sprinkle of Parmesan for a crisp top.
Frequently Asked Questions
Can I make this ahead of time?
Yes. Store covered in the refrigerator for up to 3 days.
Is this suitable for keto or low-carb diets?
Yes. It is naturally low in carbohydrates and high in protein.
Can I freeze it?
Yes. Freeze slices individually and reheat gently.
Is this good for meal prep?
Very. It keeps its texture and flavor well.
Can I skip the baking powder?
It helps with lift, but the bake will still work without it.
What can I serve it with?
Fresh salad, olives, or avocado slices pair well.
Is it gluten-free?
Yes, as written.
Can I use only whole eggs?
Yes, but using egg whites keeps it lighter and lower in fat.
How do I know it is fully cooked?
The center should be set and not jiggle when gently shaken.
Can kids eat this?
Yes. It is mild, fluffy, and very family-friendly.
Nutrition Information
(Per Serving Approximate)
Calories: 220
Protein: 22 g
Carbohydrates: 6 g
Fat: 12 g
Fiber: 2 g
Sugar: 3 g
Calcium: 20% daily value
Conclusion
This Mediterranean High-Protein Low-Carb Brunch Bake delivers everything a good brunch dish should. It is airy, flavorful, nourishing, and flexible enough to suit many lifestyles. Whether you serve it fresh from the oven or reheat it during a busy week, it stays light while keeping you full and energized. A simple, elegant recipe that proves healthy brunch can still feel special.