Healthy Breakfast Casserole
This Healthy Breakfast Casserole delivers a delicious, nutrient-rich start to your day. Packed with eggs, lean protein, colorful vegetables, and optional whole grains, it’s ideal for meal-prep, family breakfasts, or those busy mornings when you still want something wholesome and satisfying.
Ingredients
• Eggs: 8 large eggs
• Milk (dairy or plant-based): 1 cup
• Salt: ½ teaspoon
• Black pepper: ¼ teaspoon
• Dried herb blend (e.g., oregano, thyme): ½ teaspoon
• Lean turkey sausage (or chicken breast, or tofu): 1 cup cooked and chopped
• Greek yogurt or cottage cheese: ½ cup
• Bell peppers (mixed colors): 1 cup diced
• Spinach or kale: 1 cup chopped
• Mushrooms: 1 cup sliced
• Onion: ½ cup diced
• Whole grains (optional, e.g., cooked quinoa or brown rice): 1 cup.
• Low-fat cheese or dairy-free alternative: 1 cup shredded
• Fresh herbs (optional, for garnish): 2 Tbsp chopped
Instructions
1. Warm up your oven to 350°F (175°C). Lightly grease a 9×13-inch baking dish.
2. Cook the turkey sausage (or chicken or tofu) in a skillet until fully cooked. Drain off any excess fat and set aside.
3. In the same or a separate pan, sauté the diced onion, bell peppers, mushrooms, and chopped spinach (or kale) until the vegetables are tender but still retain some texture.
4. In a large mixing bowl, whisk the eggs, milk, salt, pepper, and dried herbs until well combined.
5. Spread the cooked protein evenly in the bottom of the prepared dish. Layer the sautéed vegetables on top. If using whole grains, add them next in an even layer. Sprinkle the shredded cheese (or dairy-free alternative) over the top of the veggies.
6. Pour the egg-milk mixture evenly over all the layers in the dish. As a finishing touch, dollop the Greek yogurt or cottage cheese in small spoonfuls over the top (optional).
7. Bake in the preheated oven for around 30–40 minutes, or until the edges become golden and the center is firm yet springs back lightly when pressed.
8. Remove it from the oven, allow it to cool for 5–10 minutes, then cut it into squares and serve warm.
Notes
- For a low-carb option, skip the whole grains and add more vegetables instead.
- To make dairy-free, swap in plant-based milk and a dairy-free cheese alternative; omit Greek yogurt/cottage cheese.
- Prepare the casserole a day ahead—cover it, refrigerate overnight, and easily bake it the next morning for a quick, no-stress meal.
- Fresh vegetables give the best texture and taste. If you’re using frozen ones, be sure to thaw and drain them to prevent excess water.
- To increase the protein, easily add one more egg or a bit more Greek yogurt or cottage cheese.
- To freeze leftovers: After baking, let it cool completely, cut it into portions, wrap each one tightly, and freeze for up to 2–3 months. Reheat whenever you’re ready to enjoy.
- For flavor variation, feel free to add spices like smoked paprika, chili flakes, or herbs like basil or cilantro, depending on your taste theme.