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Low-Carb Breakfast Casserole with Spinach, Leeks, Cottage Cheese, and Goat Cheese

This Breakfast Casserole with Spinach, Leeks, Cottage Cheese, and Goat Cheese is a fabulous idea for a healthy breakfast and this breakfast casserole is low-carb, Keto, low-glycemic, gluten-free, meatless, and South Beach Diet Phase One! Use the Diet-Type Index to find more recipes like this one.

PIN Low-Carb Breakfast Casserole with Spinach, Leeks, Cottage Cheese, and Goat Cheese!

Low-Carb Breakfast Casserole with Spinach, Leeks, Cottage Cheese, and Goat Cheese found on KalynsKitchen.com

I can tell there are a lot of people getting started on the South Beach diet or starting some other kind of low-carb diet plan right now, because over the weekend a lot of people were using the Diet Type index page. I’m thrilled people are finding it helpful and hopefully it makes it easier to find recipes that are perfect for your own preferred eating plan!

Whenever I’m really limiting carbs in the new year, something like this Low-Carb Breakfast Casserole with Spinach, Leeks, Cottage Cheese, and Goat Cheese or Low-Carb Egg Muffins are my usual breakfasts. Either of those can be made on the weekend and kept in the fridge all week, ready to be heated in the microwave for an easy breakfast before work.

I’ve posted quite a few breakfast casserole recipes, and they’re easy to improvise, but last January I wrote Basic instructions and Recipes for Low-Carb Breakfast Casseroles that you might want to read. That post has instructions, dish sizes, and cooking times for different sizes of breakfast casseroles. The casserole in these photos was made in an 8 inch X 8 inch square dish, which makes six small-serving breakfasts for me, but if you’re cooking for more people, just make a larger size. If leeks and goat cheese don’t sound like your thing, no worries, check the recipe for other suggestions.

Breakfast Casserole with Spinach, Leeks, Cottage Cheese, and Goat Cheese found on KalynsKitchen.com

This recipe uses this type of goat cheese that comes in a log. It’s an acquired taste to be sure, so if it’s a taste that you haven’t yet acquired, just use cream cheese, Feta, or even more cottage cheese. If you’re using goat cheese, cut off a 3-4 oz. piece and put it in the freezer when you begin the recipe so the cheese is well-chilled when you need to crumble it. Rinse the cottage cheese with cold water and let drain, leaving the curds to use in the recipe. Cut off the root end and dark green part of the leek, then cut into fourths lengthwise and slice into thin pieces. Leeks are usually dirty, so I washed the sliced leeks in the salad spinner and spun them dry. (If you don’t want to buy leeks I would use green onions or red onion.)

Heat the olive oil and saute the leeks for 3-4 minutes, then add the spinach leaves and saute for 3-4 minutes more. While the leeks and spinach are cooking, lightly beat the eggs with the Spike Seasoning and black pepper.Take the goat cheese out of the freezer and crumble it as finely as you can.

Spray the casserole dish with non-stick spray, then layer the leek-spinach mixture, cottage cheese, and goat cheese. Pour the beaten eggs over the veggies and cheese, then use a fork to stir slightly so the vegetables and cheese are well-distributed in the eggs Bake at 375F/190C for 20-25 minutes, until the eggs are set and the casserole is lightly browned. The casserole will be puffed up a little when you take it out, but it settles down as it cools a bit.

More Ideas for Breakfast:

Slow Cooker Breakfast Recipes Photo Index Page ~ Slow Cooker or Pressure Cooker

Breakfast Casserole with Mushrooms, Green Bell Peppers, and Feta ~ Kalyn’s Kitchen
Zucchini and Green Chile Breakfast Casserole ~ Kalyn’s Kitchen

Weekend Food Prep:

This recipe has been added to a new category called Weekend Food Prep  to help you find recipes you can prep or cook on the weekend and eat during the week!

Low-Carb Breakfast Casserole with Spinach, Leeks, Cottage Cheese, and Goat Cheese

This Breakfast Casserole with Spinach, Leeks, Cottage Cheese, and Goat Cheese is an excellent idea for a healthy breakfast.


  • 1 leek, white and light green part only (or use green onion or red onion if you don’t want to buy leeks)
  • 2 tsp. olive oil
  • 5-6 oz. baby spinach leaves, washed and dried if needed
  • 10 eggs, lightly beaten
  • 1-2 tsp. Spike Seasoning (or use any other all-purpose seasoning that tastes good with eggs)
  • salt and fresh ground black pepper to taste (Spike has salt, so I only used pepper)
  • 1/2 cup low-fat cottage cheese, rinsed with cold water and drained well
  • 3 oz. soft goat cheese, crumbled (the one I used had 7 grams of fat per ounce, could substitute low-fat cream cheese, Feta, or more cottage cheese for the goat cheese)


  1. Cut a 3 0z. piece from a log of goat cheese and put in the freezer to chill while you prep other ingredients.
  2. Preheat oven to 375F/190C.Measure 1/2 cup low-fat cottage cheese, put in a fine strainer, and rinse with cold water. (If you prefer not to rinse the cottage cheese I think it would just make it a little creamier, but I always rinse.)
  3. Cut off the root end and dark green part of the leek, then cut into fourths lengthwise and slice into thin pieces.
  4. Leeks are usually dirty, so I washed the sliced leeks in the salad spinner and spun dry.
  5. Heat olive oil in a frying pan with tall sides, then add leeks and saute 3-4 minutes.
  6. Then add the spinach leaves and saute 3-4 minutes more.
  7. While vegetables are cooking, lightly beat the eggs with Spike Seasoning, salt and pepper.
  8. Remove the goat cheese from the freezer and crumble it as finely as you can.
  9. Spray a 8″ x 8″ casserole dish with nonstick spray.
  10. Spread spinach/leek mixture in the bottom of the dish, then layer on cottage cheese and goat cheese.
  11. Pour egg mixture over, then use a fork to gently stir so the veggies and cheese are evenly distributed in the eggs.
  12. Bake 20-25 minutes, or until eggs are set and lightly browned.
  13. The casserole will puff up slightly as it bakes, but will settle down when it cools for a few minutes.
  14. Cut into pieces and serve hot.
  15. I eat this with a dollop of low-fat sour cream.


This recipe created by Kalyn. You might want to read Basic instructions for low-carb breakfast casseroles if you’d prefer to make this in a larger size.

All images and text ©

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Low-glycemic breakfast casseroles like this Breakfast Casserole with Spinach, Leeks, Cottage Cheese, and Goat Cheese are perfect for low-carb eating plans and any phase of the South Beach Diet.

Find More Recipes Like This One:
Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

Nutritional Information?

If you want nutritional information for a recipe, I recommend entering the recipe into this nutrition analyzer, which will calculate it for you. Or if you’re a member of Yummly, you can use the Yum button on my site to save the recipe and see the nutritional information there.

Low-Carb Breakfast Casserole with Spinach, Leeks, Cottage Cheese, and Goat Cheese found on KalynsKitchen.com

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74 comments on “Low-Carb Breakfast Casserole with Spinach, Leeks, Cottage Cheese, and Goat Cheese”

  1. This looks like a perfect breakfast casserole!

  2. Happy (belated) New Year, Kalyn! This caught my eye this morning because of the leeks–I've been experimenting a lot with them in the kitchen lately! My last creation was a leek and potato soup, but this may have to be my next one 🙂

  3. This is a winner for certain, Kalyn. The cottage cheese is a wonderful addition – an extra burst of protein and flavor.

  4. Corinna, glad you enjoyed it.

  5. The flavor combos in this are fanastic. Thanks for another keeper, Kalyn!

  6. I lately came across your web site and have been reading many posts of yours. I just thought I'd add a fast comment and let you know that you've got a really nice weblog. I'll watch out for updates from you!

  7. I haven't done it that way, but I'm guessing it would work. It would be best to let the ingredients come to room temperature before cooking it if you had time.

  8. is it possible to make this the night before serving??
    if kept in the refrigerator overnight and simply put into oven the next morning, will this turn out just as well?

  9. Janeen, so glad you're enjoying the recipes.

  10. Oh Ms. Kalyn, you are my hero! Thank you for posting such amazing recipes. I will be making this tonight for tomorrow's breakfast. I can't wait to try it. I'm 4 days in to the South Beach Diet and I am really enjoying looking at your site for inspirations for new recipes. Keep up the good work!

  11. Just made this (forgot the leeks – so I used green onions) and it smells delicious!!! I had to bake it for 33 minutes though to get the right texture.

    I'll be tasting it tomorrow morning. Yum! Thanks for all of the recipes!

  12. I chose the South Beach Diet to manage my weight partly because I didn't want to have to calculate points, carbs, calories, etc. If you need that information you will have to calculate it yourself.

  13. Do you ever do calorie, fat, carb, protein counts, etc? I am still watching these and it is difficult to break down some recipes, i.e. the great breakfast ideas you have just shown us. Thank you.

  14. I JUST made this (eating a slice as I type!) I used 10 egg whites and 5 whole eggs to lower the fat a little bit. I used Friendship cottage cheese which is very dry, so no rinsing required. I didn't put in the full amount of goat cheese because it just looked like so much but I wish I had just gone ahead! The cheese is the best part.

    If anyone is interested, I calculated 240 calories, 12 g fat, 7 g carbs, and 25 g protein based on 4 servings.

  15. Bryant, I have to laugh because I'm exactly that way about recipes! I think that's what makes cooking fun. Your additions sound really good though, although I agree that Feta can get pretty potent in a dish like this.

  16. I confess – I am one of those men who cannot just follow a recipe without doing some tweaking, so here's the tweak, so to speak: didn't have leeks, used green onions, didn't have goat cheese, used feta. Feta just seems to say "marinated artichokes" to me, so I added 6 or 8 quarters and then for good measure tossed in some chopped tomatoes and a 1/4 cup of bruschetta. Really good, but next time I will back off on the feta cheese – a little of that goes a long way!

  17. You reading my mind again here … spinach and goat cheese …
    This is most beautiful. Like you I love making up a casserole like this for breakfast -and why not lunch &/or a light fast supper – all week!

  18. Amy, so glad you're liking the blog!

  19. O my gracious! Here is another I must try!!

    KALYN! Girl, I am so excited to find your recipe blog!! Yay!!

    Thankyou so much!


  20. You'll Eat It and Kevin, thanks! I'm just about to eat some myself.

    Sue, I read somewhere that Spike is not gluten-free, but I'm not 100% sure.

  21. This can be listed as a gluten free recipe as long as the seasonings used are safe. I'm going to try this one out so I can eat it for several mornings. I have a newborn and making my breakfast is nearly impossible!

  22. I could certainly go for this for breakfast in the morning!

  23. This looks delicious! I am going to have to try this one out pronto.

  24. PJ, can't see why it wouldn't work just fine to use mostly egg whites in this. Let me know how it turns out.

  25. oh, this is just wonderful! I have got to try this one.. if I were to substitute majority egg whites for the eggs (leaving a yolk or two may be), you think that should work in this recipe, right? Thanks for sharing!

  26. Stina, thanks! Of course I love hearing that.

  27. this is such a great resource – my husband and i are starting south beach together, and have already made some of your recipes for dinner. delicious! we can do it!! thanks for having this blog. it is literally a life saver!

  28. Year on the Grill, the "Egg Muffins" are very handy if you're rushed in the morning. I like to use the individual silicone baking cups, which makes them even easier to eat in the car!

    Carrie, thanks. This is very quiche-like but no crust or heavy cream.

    Dara, thanks! I do think this is one of my best ones, loved the leeks in it.

    Katerina, I'm pretty sure you'd like it even if you weren't on a diet!

    One shot beyond, thanks!

    Jomke, if you like herbes de provence on eggs, I'm sure it would be good in this, and I think the idea of adding a bit of dried onion and garlic flakes is a good one too if you're not using Spike. Spike is a great savory blend with lots of flavors, so it has a bit of everything in it.

    Anonymous, I bet it would be a hit.

  29. My Sunday School class usually has 'snack' and this would be a great alternative to the usual sausage biscuits & gravy sort of fare. Thanks! I can't wait to try this. 🙂

  30. looks deeelish, thinking about making this with what vegetables and cheese i have in the fridge. have you used herbs de provence instead of spike? it just includes a mixture of savory, fennel, basil, thyme, and lavender. no chemicals, lots of flavor. however, maybe some extra dried onion and garlic flakes would give it an extra punch

  31. Leeks and Goat Cheese? Done and Done. Despot that I am not doing South Beach 🙂

  32. Kalyn, you are the queen of breakfast casseroles. Every breakfast casserole you have featured makes my mouth water and this one is no exception.

  33. This is exactly the type of recipe I was looking for. Well actually I was looking for a quiche recipe, but this is actually what I wanted I think. Thanks Kalyn!

  34. I was mildly interested in this til you got to the muffin idea… What a great idea

    Now I am loving this

  35. Susan, congratulations on starting by reading the book! I always recommend doing that so you understand the science behind which foods are permitted for the various phases. The latest book (South Beach Diet Supercharged) has more food choices, hope you got to see that one!

  36. I'm been lurking and enjoying your recipes for some time now. Any that I have tried have always been very flavorful and tasty. You and your recipes are the main reason that I choose the South Beach diet. I need to lose between 15 and 20 lbs. and have decided today is the day. The library provided the book, which I read yesterday, and I stopped on my way home from the gym this morning to buy supplies. Now I can’t wait to try your great breakfast casserole recipe. Wish me luck!

  37. Thanks everyone for the nice comments about this. I agree, this was one of the best breakfast casserole combinations I've tried. Definitely this could be used for brunch or a light dinner too.

    The casserole dish I used is an 8"x8" Le Creuset crockery casserole dish I splurged on once when I had a gift certificate! Perfect size for me, and I really like the dish!

  38. Love the recipe – what kind of casserole dish do you use?

  39. this looks like a very delicious meal. i love spinach!

  40. I'm a big fan of crustless quiche dishes. Great combination of flavors. Thanks for the recipe.

  41. I love all of your different breakfast casserole combinations. This one seems better than all the rest. Delicious.

  42. Love cheese. It makes ANY diet dish edible. 🙂

  43. Not just for breakfast – I like these kinds of casseroles to reheat for a quick supper.

  44. We'd love this for dinner — especially after a busy day at work when I don't feel like spending a lot of time in the kitchen. Great combo of flavors — especially the goat cheese & spinach.

  45. I love the idea of making the casserole into muffins. It's instant portion control!

  46. Awesome – such perfect timing for the inevitable January 1st resolutions! 🙂 Looks SO good.

  47. I love cottage cheese, it is a great source of protein for me. This is a great breakfast casserole-protein and veggies. Perfect! Stunning photos too:)

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