Quinoa & Spinach Breakfast Casserole
By manyakotic
As a hospitality professional, it can be challenging to stay on track with eating properly, especially when working late nights.
However, with a little discipline and determination, inconsistent shifts don’t have to mean inconsistent habits.
With structure and intention, you can build simple, high-protein meals that stabilize your energy, sharpen your focus, and help you perform better on and off the floor.
When you’re on your feet for 8–10 hours, your body isn’t just burning calories — it’s burning through mental stamina.
Protein becomes essential. It keeps blood sugar steady, reduces mid-shift crashes, and prevents the cycle of caffeine highs and energy dips.
Check out the latest high-protein recipe designed specifically for hospitality professionals who work long, unpredictable shifts.
Ingredients
1 serving per meal per person
Servings 01
2 tbsp [22 g] Quinoa (uncooked)
2 large [100 g] Eggs
1 cup [30 g] Baby Spinach
1 tbsp, chopped [5 g] Red Onions
1 tbsp (packed) [15 g] Feta Cheese
1 tbsp [14 g] Olive Oil
0.5 tbsp [2.5 g] Nutritional Yeast
1 tbsp [3.8 g] Parsley (Chopped)
1 dash [0.63 ml] Kosher Salt
1 dash [0.1 g] Black Pepper
0.25 tsp [0.63 g] Chilli Seasoning
Directions
01. Preheat oven to 350°F (175°C). Lightly oil a small baking dish or a mini cast-iron skillet.
02. Cook the quinoa according to package directions. Once cooked, fluff and set aside.
03. In a small skillet over medium heat, sauté raw spinach for 1–2 minutes until wilted. Let cool slightly, then squeeze out excess moisture using a clean towel or paper towel. Chop the spinach finely and measure out a quarter of the amount listed in the ingredients.
04. In a medium bowl, whisk the eggs, olive oil, salt, pepper, chilli flakes, and nutritional yeast.
05. Stir in quinoa, spinach, onion, parsley, and cheese. Mix well.
06. Pour the mixture into the baking dish and smooth the top.
07. Bake for 25 minutes or until set and lightly golden on top. Let cool slightly before cutting into even slices. Season with additional salt, if desired.
Calories: 418 kcal Fat: 28.7g Carbs: 28.2g Protein: 21.4g Fibre: 4.28g Sugar 2.3g
