– **Title**: Healthy Breakfast Casserole
– **Ingredients**:
– 6 large eggs
– 1 cup milk (or a non-dairy alternative)
– 1 cup diced bell peppers (red and green)
– 1 small onion, diced
– 1 cup spinach, chopped
– 1 cup diced tomatoes (fresh or canned)
– 1 cup cooked and crumbled turkey sausage or breakfast sausage (optional)
– 1 cup shredded low-fat cheese (such as cheddar or mozzarella)
– Salt and pepper to taste
– 1 tsp dried oregano
– 1 tsp garlic powder
– 1 tsp paprika (optional)
– Cooking spray or oil for greasing the baking dish
– **Instructions**:
1. Preheat the oven to 350°F (175°C). Grease a 9×13 inch baking dish with cooking spray or a bit of oil.
2. In a large mixing bowl, whisk together the eggs and milk until well combined. Season with salt, pepper, oregano, garlic powder, and paprika.
3. In the greased baking dish, layer the diced bell peppers, onion, spinach, diced tomatoes, and turkey sausage (if using).
4. Pour the egg mixture evenly over the layered vegetables and meat.
5. Sprinkle the shredded cheese on top.
6. Bake in the preheated oven for 30 to 35 minutes, or until the casserole is set in the middle and the top is slightly golden.
7. Remove from the oven, let it cool slightly, then cut into squares and serve warm. Enjoy your healthy breakfast casserole!
Key Ingredients & Substitutions
Eggs: These are the base of the casserole, providing structure and protein. If you’re looking for a plant-based option, try using flax eggs—mix 1 tablespoon of ground flaxseed with 2.5 tablespoons of water for each egg. Just let it sit until it thickens.
Milk: Regular milk adds creaminess, but any dairy-free milk works too, like almond or oat milk. Remember, some alternatives are thinner, so opt for a creamier one if you want a rich texture.
Spinach: Fresh spinach adds nutrients and color. You can swap it for kale or Swiss chard, but make sure to chop them finely as they can be tougher than spinach. Frozen spinach can also work if you thaw and squeeze out excess water.
Mushrooms: They bring earthiness and moisture. Feel free to use any kind of mushroom, like cremini or portobello. If you’re allergic or dislike mushrooms, zucchini is a good alternative.
Cheese: Optional cheese adds flavor. Cheddar is a favorite, but feel free to use feta for a tangy taste or a dairy-free cheese if you’re avoiding dairy. If you skip cheese, consider doubling the veggies for extra flavor.
How Can I Make Sure My Vegetables Are Cooked Perfectly?
Cooking the vegetables well is key for the best flavor. Start with onions and peppers since they need a little longer. Sauté them until they soften before adding mushrooms, which cook faster. Finally, toss in the spinach at the end until it wilts. This way, all the flavors blend beautifully.
- Heat olive oil in the skillet first, then add onions and peppers. Cook for 3-4 minutes.
- Add diced mushrooms next; they take about 3 minutes to get tender.
- Lastly, stir in spinach just until it wilts, then remove from heat.
This sequence helps prevent overcooking and keeps your dish vibrant and tasty!
How to Make Healthy Breakfast Casserole
Ingredients You’ll Need:
Main Ingredients:
- 8 large eggs
- 1/2 cup milk (or a dairy-free alternative)
- 1 cup fresh spinach, chopped
- 1 cup mushrooms, diced
- 1 red bell pepper, diced
- 1/2 onion, diced
- 1/2 tsp garlic powder
- 1/2 tsp salt
- 1/2 tsp black pepper
- 1 cup grated cheese (such as cheddar or a dairy-free alternative), optional
- 4 slices of cooked bacon, crumbled (optional for topping)
- 1 tbsp olive oil (for cooking vegetables)
How Much Time Will You Need?
This healthy breakfast casserole takes about 15 minutes to prepare and 30-35 minutes to bake. In total, you’ll need around 50 minutes from start to finish, making it a quick and easy breakfast option!
Step-by-Step Instructions:
1. Preheat and Prepare:
Start by preheating your oven to 350°F (175°C). Grab a 9×5-inch loaf pan (or another similar baking dish) and lightly grease it to prevent sticking. This will help your casserole come out easily once it’s baked!
2. Sauté the Vegetables:
In a skillet, add the olive oil and heat it over medium heat. Once hot, toss in the diced onion and red bell pepper. Sauté for about 3-4 minutes until they are soft and fragrant. It should smell delicious already!
3. Add More Veggies:
Next, add the diced mushrooms to your skillet and let them cook for another 3 minutes, stirring occasionally, until they are tender. Finally, stir in the chopped spinach and cook just until it’s wilted. Remove the skillet from the heat and let it cool slightly while you prepare the egg mixture.
4. Mix the Eggs:
In a large mixing bowl, crack the eggs and add the milk, garlic powder, salt, and black pepper. Whisk them together until everything is well combined and you see a lovely yellow color.
5. Combine Veggies and Eggs:
Now, add your cooked vegetable mixture to the bowl of eggs. Mix them gently until the veggies are well distributed. If you’re using cheese, fold it in now for an extra creamy texture!
6. Pour and Top:
Pour this delicious mixture into your greased loaf pan, smoothing out the top to make it look nice. If you want some extra flavor, sprinkle the crumbled bacon on top now!
7. Bake It Up:
Place the pan in your preheated oven and bake for 30-35 minutes. You’ll know it’s done when the eggs are set and the top has a lovely golden brown color. The aroma will fill your kitchen—yum!
8. Serve and Enjoy:
Once baked, let the casserole cool for a few minutes. Then slice it up and serve warm. This casserole pairs perfectly with roasted potatoes or fresh fruit for a hearty breakfast. Enjoy every bite!
Can I Use Egg Substitutes for This Recipe?
Absolutely! You can use egg substitutes like flaxseed meal or applesauce if you’re looking for a vegan option. To replace one egg, mix 1 tablespoon of ground flaxseed with 2.5 tablespoons of water and let it sit for about 10-15 minutes until it becomes gelatinous. For applesauce, use 1/4 cup in place of each egg.
What Can I Use Instead of Milk?
If you need a dairy-free option, any plant-based milk such as almond, soy, or oat milk works great! Choose unsweetened varieties to keep the casserole savory. You can also use water or vegetable broth for a lighter option.
How Do I Store Leftovers?
Store any leftovers in an airtight container in the fridge for up to 3 days. You can reheat individual portions in the microwave or warm it in the oven at 350°F (175°C) for about 10-15 minutes, covered with foil to keep it moist.
Can I Add Other Vegetables?
Yes, feel free to customize this casserole! Zucchini, broccoli, or kale are excellent additions. Just make sure to sauté any extra vegetables until they’re tender before mixing them with the eggs to ensure even cooking.
