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Breakfast Recipes

Breakfast Recipes, Recipes, Uncategorized, Vegetable Recipes

Mushroom Spinach Spaghetti Squash Strata

Dear Diary,
Whether it’s called a frittata, quiche or strata…it all has to do with eggs in some sort of casserole form. Eggs have so many good qualities that I have to agree with the commercials that boast their incredible, edibleness. Eggs are an inexpensive form of protein that are easy to prep in a variety of different ways. They contain tons of vitamins, minerals and nutrients including selenium, choline, and essential amino acids. Be sure not to short yourself by ditching the yolk! It’s good for you and does not increase cholesterol or risk of stroke…in fact some studies show it’s quite the opposite.
This recipe is packed with protein, veggies, and flavor and is very versatile. Keep it vegetarian or add in a little uncured bacon for additional flavor and protein. You can also play around with adding or swapping out vegetables depending on taste preference and availability. The best part is that it’s perfect for any meal and tastes great warmed up the next day too. For me, leftovers are an easy and fast way to get in a veggie packed meal when I have little time.

Bon appétit!

Mushroom Spinach Spaghetti Squash StrataMushroom Spaghetti Squash Quiche - Diary of a Dietitian
  • 1 medium spaghetti squash, about 2.5 lbs
  • 1/2 tsp dried thyme
  • 2 cloves fresh garlic, crushed
  • 1/4 tsp salt
  • 3 cups cremini mushrooms, sliced
  • 1 medium onion, finely chopped
  • 3 garlic cloves, crushed
  • 2 cups fresh spinach, chopped, packed tight
  • 6 large eggs
  • 1 cup feta or goat cheese
  • 1 cup low-fat cottage cheese
  • 1 tsp onion or garlic powder
  • 1 tsp dried thyme
  • 1/2 tsp salt
  • 3/4 tsp freshly ground black pepper, divided
  • Cooking spray
  1. Preheat oven to 400 degrees F. Cut squash in half and place face side down on a baking sheet lined with parchment paper or foil. Bake for 30 minutes, remove from the oven and set aside to cool until safe to handle.
  2. In the meantime, preheat large skillet on medium-high heat and spray with cooking spray. Add mushrooms and saute for 5-7 minutes. Add onion and garlic and cook for 2 minutes, stirring frequently. Add spinach, 1/2 tsp thyme, 1/2 tsp salt and 1/4 tsp black pepper and saute until spinach is wilted. Remove from heat and set aside.
  3. To make the crust, remove seeds from the spaghetti squash and separate flesh into strands using a fork. Transfer to a medium bowl along with 1/2 tsp thyme, garlic, and salt; mix to combine. Transfer to a deep oven safe dish that has been sprayed with cooking oil and press evenly onto bottom and sides using your hands. Set aside.
  4. In a large bowl, whisk together eggs, cottage cheese, feta/goat cheese, mushroom kale mixture, 1 tsp onion or garlic powder, 1 tsp thyme, 1/2 tsp salt and 1/2 tsp black pepper and mix to combine. Pour into prepared crust and flatten with spatula.
  5. Bake in 400 degrees F oven for 50 mins or until the knife inserted comes out clean. Allow to cool and set for 10 mins. Cut into 8 slices and serve hot.
Tips: Any dark, leafy greens like kale can be used in place of the spinach. Use fresh thyme if you it available.
Kale and Mushroom Spaghetti Squash Quiche

Adapted from an ifoodreal recipe. Pictures from




Diary of a Dietitian Egg Muffins
Breakfast Recipes, Recipes, Uncategorized

Breakfast of Champions


Image result for egg muffin pictures

Dear Diary,

Move over Wheaties…my breakfast of champions is egg muffins. I can cook up 12 of these beauties on a Sunday morning and still have plenty to eat the rest of the week with little effort outside of a few seconds in the microwave. They are satisfying and don’t leave me all cranky and in search of food by 10am.

These muffins are good all on their own or if I want to go sandwich style, I put one on a toasted whole wheat English muffin slathered with a wedge of Laughing Cow cheese. Either way I can have it ready in less than 5 minutes on a weekday morning. It’s been said many times, many ways but a protein packed breakfast really is essential. So, no skipping…even if I hit the snooze button 5 times!

Egg Muffins

  • 6-8 eggs
  • 1 cup milk (I use 1% milk)
  • 1 cup low fat cottage cheese
  • 1/2 teaspoon black pepper
  • 1/2 teaspoon salt free seasoning blend
  • 1/4 teaspoon sea salt
  • 2-3 cups finely chopped fresh vegetables in any combination (onion, green onion, spinach, mushrooms, red pepper, zucchini, broccoli, tomato)

Preheat oven to 350 degrees.  In a large bowl whisk together eggs, milk, cottage cheese, and seasonings.  Sauté vegetables over medium heat for 6-8 minutes.  Whisk vegetables into egg mixture.  Spray a muffin tin with cooking spray and evenly spoon egg and veggie mixture into 12 muffin wells.  Bake for 18 minutes or until slightly firm in the middle.

Occasionally I add 1/2 cup chopped ham or turkey sausage for a change of pace.  The addition of cottage cheese increases the protein and adding ham or turkey will bump it up even more.  This recipe is very versatile so play around with the ratio of eggs and veggies according to preference.  It’s all about satisfaction baby!

Why use the whole egg versus egg whites only?  If you ditch the yolk, you are missing out on additional protein and also many vitamins like Folate, Vitamin A, Vitamin D…the list continues.  Besides, it’s old school thinking that cholesterol in eggs turns to cholesterol in your body.