Healthy Breakfast Casserole Recipe

Breakfast. It’s often hailed as the most important meal of the day, and for good reason. A nutritious and satisfying breakfast sets the stage for a day filled with energy, focus, and well-being. But in our busy lives, finding the time to prepare a healthy and exciting breakfast every morning can feel like a daunting task. That’s where this Healthy Breakfast Casserole comes to the rescue!

Let me tell you, this recipe has become a total game-changer in my household. Weekday mornings used to be a scramble of rushed breakfasts and often, frankly, less-than-healthy choices. But ever since I discovered this recipe, mornings have become so much smoother and tastier. The aroma of the vegetables and eggs baking in the oven is simply irresistible, and the first bite is always a burst of flavor and goodness. Even my kids, who can be notoriously picky eaters, devour this casserole without a single complaint – a true breakfast miracle! What I love most is that it’s packed with vegetables, protein, and healthy fats, keeping us full and energized until lunchtime. Plus, the make-ahead nature of this dish is a lifesaver for busy weeks. Whether you’re looking for a wholesome family breakfast, a dish to impress at brunch, or a convenient meal prep option, this Healthy Breakfast Casserole is guaranteed to become a new favorite. Get ready to revolutionize your mornings with this incredibly easy, flavorful, and nourishing recipe!

Ingredients

This recipe shines because of its simple yet wholesome ingredients, each contributing to the overall flavor and nutritional profile of the casserole. Let’s break down each component:

• 1 tablespoon Avocado Oil: Avocado oil is our healthy fat of choice for this recipe. Its mild flavor won’t overpower the other ingredients, and it boasts a high smoke point, making it ideal for sautéing vegetables. Avocado oil is rich in monounsaturated fats, which are known for their heart-healthy benefits. It’s also a good source of vitamin E and antioxidants. If you don’t have avocado oil on hand, you can substitute with olive oil or coconut oil, though the flavor profile might be slightly different.
• 3 minced Garlic cloves: Garlic is a powerhouse of flavor and health benefits. Minced garlic adds a pungent and aromatic depth to the sautéed vegetables, creating a savory base for the casserole. Garlic is known for its immune-boosting properties and is rich in antioxidants and compounds that may help lower blood pressure and cholesterol. Freshly minced garlic is always preferred for the best flavor, but in a pinch, you can use pre-minced garlic from a jar, though the flavor might be slightly less intense.
• 1 medium Red bell pepper, chopped (approx. 1 cup): Red bell peppers are not only vibrant in color but also packed with nutrients. They are an excellent source of vitamin C, even more so than oranges! Vitamin C is crucial for immune function, skin health, and acts as a powerful antioxidant. Red bell peppers also contribute a slightly sweet and fruity flavor to the casserole, adding a delightful contrast to the savory elements. Chopping the bell pepper into bite-sized pieces ensures even cooking and makes it easy to eat in the casserole.
• 1 medium Orange bell pepper, chopped (approx. 1 cup): Just like red bell peppers, orange bell peppers are nutritional powerhouses. They are also rich in vitamin C and are a good source of vitamin A, which is important for vision, immune function, and cell growth. Orange bell peppers offer a slightly milder and sweeter flavor compared to red bell peppers, adding another layer of complexity to the vegetable medley. Using both red and orange bell peppers not only enhances the visual appeal of the casserole but also provides a broader spectrum of nutrients and flavors.
• 1 cup Green onion, thinly chopped: Green onions, also known as scallions, bring a mild oniony flavor with a fresh, slightly grassy note. They are less pungent than yellow or white onions and add a delicate sharpness to the vegetable mixture. Green onions are a good source of vitamin K, vitamin C, and folate. Thinly chopping them ensures they cook quickly and distribute their flavor evenly throughout the casserole. The green parts of the onion are especially rich in nutrients and flavor, so be sure to use them as well.
• 5 ounces Baby spinach (approx. 1 bag): Baby spinach is a leafy green that wilts down beautifully when cooked, adding a boost of nutrients and a subtle earthy flavor to the casserole. Spinach is incredibly rich in vitamins and minerals, including vitamin K, vitamin A, iron, and folate. It’s also a good source of antioxidants and fiber. Using baby spinach makes preparation easier as it’s pre-washed and tender. Don’t be intimidated by the volume of spinach; it will shrink significantly as it cooks down.
• 12 large Eggs: Eggs are the star of this breakfast casserole, providing protein, structure, and richness. Eggs are a complete protein source, meaning they contain all nine essential amino acids that our bodies need. They are also packed with vitamins and minerals, including vitamin B12, vitamin D, choline, and selenium. Using large eggs ensures a good balance of protein and volume for the casserole. The eggs bind all the ingredients together and create a fluffy and satisfying texture when baked.
• 4 tablespoons Whole milk (or full fat yogurt or heavy cream): A touch of dairy adds moisture and creaminess to the egg mixture, preventing the casserole from becoming dry. Whole milk provides a balance of richness and lightness. For an even richer and creamier texture, you can substitute with heavy cream. If you prefer a tangier flavor and a protein boost, full-fat yogurt is an excellent alternative. Dairy-free options like unsweetened almond milk or oat milk can also be used, though they might result in a slightly less creamy texture.
• 1 teaspoon Salt: Salt is essential for enhancing the flavors of all the ingredients in the casserole. It balances the sweetness of the bell peppers and the richness of the eggs, bringing out the best in each component. Start with 1 teaspoon and adjust to your taste preferences. Sea salt or kosher salt are great choices for their clean flavor.
• Black pepper to taste: Freshly ground black pepper adds a touch of warmth and spice to the casserole. It complements the savory flavors and enhances the overall taste profile. Use freshly ground black pepper for the best flavor, and adjust the amount to your liking.
• 5 ounces of Feta cheese (1 small tub): Feta cheese is a brined curd cheese that adds a salty, tangy, and slightly crumbly texture to the casserole. Its distinct flavor pairs perfectly with the vegetables and eggs, creating a delicious Mediterranean-inspired twist. Feta cheese is also a good source of calcium and protein. Look for feta cheese packed in brine for the best flavor and moisture. Crumble the feta cheese evenly over the casserole for a balanced distribution of flavor in every bite.
• Hot sauce to taste: Hot sauce is optional but highly recommended for those who enjoy a little kick. It adds a layer of heat and complexity to the casserole, balancing the richness of the eggs and cheese. Choose your favorite hot sauce – whether it’s a mild, medium, or fiery variety – and add it to taste. A few dashes of hot sauce can really elevate the flavor of the casserole.

Instructions

Creating this Healthy Breakfast Casserole is incredibly straightforward, even for beginner cooks. Follow these simple steps to deliciousness:

1. Preheat oven to 350°F (175°C). Start by preheating your oven to the specified temperature. This ensures that the oven is at the right temperature when you place the casserole inside, promoting even cooking. 350°F is the ideal temperature for baking egg-based dishes, allowing them to cook through without becoming rubbery.
2. Grease a 9×13 inch casserole dish with butter. While the oven preheats, prepare your casserole dish. Greasing the dish with butter prevents the casserole from sticking and makes it easier to serve. Butter adds a subtle richness and flavor to the bottom of the casserole. You can also use cooking spray or olive oil to grease the dish if you prefer. A 9×13 inch casserole dish is the perfect size for this recipe, ensuring that the casserole cooks evenly and serves the specified number of portions.
3. In a large pan or skillet, heat avocado oil over medium heat. Add the garlic and cook for 2 minutes. Place a large pan or skillet on your stovetop and heat the avocado oil over medium heat. Medium heat is ideal for sautéing vegetables – it’s hot enough to cook them through but not so hot that they burn. Once the oil is heated, add the minced garlic to the pan. Cook the garlic for about 2 minutes, stirring occasionally, until it becomes fragrant and slightly softened. Be careful not to burn the garlic, as burnt garlic can taste bitter. Sautéing the garlic first releases its aromatic oils and infuses the avocado oil with flavor, creating a flavorful base for the vegetables.
4. Add the bell peppers and green onion and cook until the bell peppers are cooked thoroughly (approx. 8 minutes). Next, add the chopped bell peppers and green onion to the pan with the garlic. Continue to cook over medium heat, stirring occasionally, for about 8 minutes, or until the bell peppers are tender-crisp and cooked through. Cooking the bell peppers until they are tender removes their raw crunch and brings out their natural sweetness. The green onions will soften and become fragrant as they cook alongside the bell peppers. Sautéing the vegetables before adding them to the egg mixture helps to soften them and intensify their flavors, resulting in a more flavorful casserole.
5. Add the spinach and stir with a wooden spoon until it’s wilted (approx. 1-2 minutes). Turn off the heat and set aside to cool. Once the bell peppers are cooked, add the baby spinach to the pan. Stir the spinach with a wooden spoon until it wilts down. Baby spinach wilts very quickly, usually within 1-2 minutes. The heat from the pan and the other vegetables will be enough to wilt the spinach. Once the spinach is wilted, turn off the heat and set the pan aside to cool slightly. It’s important to let the vegetables cool before adding them to the egg mixture, as hot vegetables can partially cook the eggs and affect the texture of the casserole.
6. In a medium sized mixing bowl, add the eggs, whole milk, and salt. Also sprinkle black pepper and hot sauce as preferred. With a whisk, mix until egg yolks and egg whites are blended. While the vegetables are cooling, prepare the egg mixture. In a medium-sized mixing bowl, crack the eggs and add the whole milk, salt, black pepper, and hot sauce (if using). Use a whisk to thoroughly mix the ingredients until the egg yolks and egg whites are fully blended. Whisking incorporates air into the eggs, which helps create a light and fluffy casserole. Ensure that the salt and pepper are evenly distributed throughout the egg mixture to season the casserole properly.
7. To this mixture, fold in half of the feta cheese and cooled veggies and combine well. Once the vegetables have cooled slightly, add them to the egg mixture. Also, add half of the feta cheese to the bowl. Gently fold the vegetables and feta cheese into the egg mixture using a spatula. Folding is a gentle mixing technique that prevents deflating the air incorporated into the eggs. Combine the ingredients until they are just incorporated, being careful not to overmix.
8. Pour the mixture evenly into the buttered casserole dish and add the remaining feta cheese. Pour the egg and vegetable mixture evenly into the prepared casserole dish. Distribute the mixture evenly across the dish to ensure even baking. Sprinkle the remaining feta cheese evenly over the top of the casserole. The feta cheese on top will melt and create a flavorful and slightly browned crust.
9. Bake for approximately 25 minutes or until the eggs are puffy and cooked. The center should only jiggle slightly. To check, insert a fork or toothpick halfway in the center; it should come out clean. Place the casserole dish in the preheated oven and bake for approximately 25 minutes. Baking time may vary slightly depending on your oven, so it’s important to check for doneness. The casserole is done when the eggs are puffy and cooked through, and the center only jiggles slightly when you gently shake the dish. To be absolutely sure, insert a fork or toothpick halfway into the center of the casserole. If it comes out clean, the casserole is cooked through. If there is still wet egg mixture on the fork or toothpick, bake for a few more minutes and check again.
10. Take out of the oven and let cool over a cooling rack. Once the casserole is baked, carefully remove it from the oven and place it on a cooling rack. Let the casserole cool for a few minutes before slicing and serving. Cooling slightly allows the casserole to set up a bit more and makes it easier to slice and serve.
11. Cut out slices and serve with your favorite topping; hot sauce, more feta cheese, or avocado. Yum! Enjoy! Slice the Healthy Breakfast Casserole into servings and serve immediately. This recipe yields 6 generous servings. Serve with your favorite toppings, such as hot sauce for extra heat, more feta cheese for added tanginess, or sliced avocado for creaminess and healthy fats. Enjoy your delicious and nutritious breakfast!

Nutrition Facts

(Per Serving, approximate values)

• Servings: 6
• Calories: Approximately 280-320 calories per serving (This can vary depending on specific ingredient brands and portion sizes).
• Protein: 20-25 grams
• Fat: 18-22 grams (primarily healthy fats from avocado oil, eggs, and feta)
• Carbohydrates: 8-10 grams
• Fiber: 2-3 grams

Note: These are estimated nutritional values. For precise nutritional information, you can use a nutrition calculator app or website and input the specific brands and quantities of ingredients used. This casserole is a good source of protein, healthy fats, vitamins, and minerals, making it a nutritious and balanced breakfast option. It’s also relatively low in carbohydrates and provides a decent amount of fiber from the vegetables.

Preparation Time

This recipe is designed for ease and speed, perfect for busy mornings or meal prepping ahead of time.

• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Total Time: 40 minutes

The majority of the preparation time is spent chopping the vegetables and whisking the eggs. The cooking time is relatively short, making this a quick and efficient breakfast option. And remember, you can even prep the vegetables the night before to save even more time in the morning!

How to Serve

This Healthy Breakfast Casserole is delicious on its own, but you can elevate it further with a variety of toppings and serving suggestions. Here are some ideas to get you started:

• Hot Sauce: A drizzle of your favorite hot sauce adds a spicy kick that complements the savory flavors of the casserole.
• Extra Feta Cheese: For feta cheese lovers, crumbling a bit more feta on top adds extra tanginess and saltiness.
• Sliced Avocado: Creamy slices of avocado provide healthy fats and a smooth texture that contrasts beautifully with the casserole.
• Fresh Herbs: Garnish with fresh herbs like chopped parsley, cilantro, or chives for a pop of freshness and color.
• Salsa: A spoonful of salsa adds a vibrant and flavorful topping with a touch of acidity and spice.
• Greek Yogurt or Sour Cream: A dollop of Greek yogurt or sour cream adds coolness and creaminess, balancing the richness of the casserole.
• Side Salad: Serve alongside a simple green salad for a more complete and balanced meal, especially for brunch.
• Toast or English Muffins: If you prefer to pair your casserole with some carbs, serve with whole-wheat toast or English muffins.

Additional Tips for the Perfect Breakfast Casserole

Want to make your Healthy Breakfast Casserole even better? Here are five helpful tips:

1. Customize Your Veggies: Feel free to swap out or add other vegetables based on your preferences and what you have on hand. Mushrooms, zucchini, onions, broccoli, or asparagus would all be delicious additions. Just make sure to adjust the cooking time as needed for denser vegetables.
2. Make it Ahead: This casserole is perfect for meal prep! You can assemble the entire casserole the night before, cover it, and store it in the refrigerator. In the morning, simply bake it according to the instructions. This makes busy weekday mornings a breeze.
3. Spice it Up: If you love spicy food, don’t hesitate to add more hot sauce or incorporate other spices like red pepper flakes, chili powder, or smoked paprika to the egg mixture or vegetable sauté.
4. Cheese Variations: While feta is delicious, you can experiment with other cheeses too. Try using cheddar, mozzarella, Monterey Jack, or goat cheese for different flavor profiles. You can even use a combination of cheeses.
5. Reheating Instructions: Leftover casserole can be easily reheated. Microwave individual slices for 1-2 minutes until heated through. Alternatively, you can reheat the entire casserole in the oven at 350°F (175°C) for about 15-20 minutes, or until heated through.

FAQ Section

Q1: Can I make this breakfast casserole vegetarian?

A: Yes, this recipe is already vegetarian! It’s packed with vegetables, eggs, and cheese, making it a satisfying and protein-rich vegetarian breakfast option.

Q2: Can I make this breakfast casserole dairy-free or vegan?

A: To make this casserole dairy-free, you can substitute the whole milk with unsweetened almond milk, oat milk, or another plant-based milk alternative. You will also need to omit the feta cheese or replace it with a vegan feta cheese alternative. To make it vegan, you would also need to replace the eggs with a vegan egg substitute and ensure your cheese alternative is also vegan.

Q3: Can I use frozen spinach instead of fresh baby spinach?

A: Yes, you can use frozen spinach. Make sure to thaw the frozen spinach completely and squeeze out any excess water before adding it to the pan. About 5 ounces of frozen spinach should be equivalent to 5 ounces of fresh spinach after thawing and squeezing.

Q4: Can I add meat to this breakfast casserole?

A: Absolutely! If you want to add meat, cooked and crumbled sausage, bacon, or ham would be delicious additions. Cook the meat separately and add it to the vegetable mixture before folding it into the egg mixture.

Q5: How long will this breakfast casserole last in the refrigerator?

A: Properly stored in an airtight container in the refrigerator, leftover breakfast casserole will last for 3-4 days. Make sure to reheat it thoroughly before serving.

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