Breakfast Casserole

Nutrient-Packed Veggie Breakfast Casserole: A Healthy Start to Your Day

In the world of healthy recipes, breakfast is often called the most important meal of the day. This vibrant and nutritious breakfast casserole transforms ordinary morning fare into a clean eating masterpiece that will energize your entire household. Packed with colorful vegetables, protein-rich eggs, and wholesome ingredients, this dish proves that healthy eating can be both delicious and satisfying.

Ingredients

For the Roasted Potatoes

• 3 Yukon Gold potatoes (about 1 pound), chopped into ¼-inch pieces
• 1 tablespoon extra-virgin olive oil
• ½ teaspoon sea salt
• Freshly ground black pepper

For the Casserole

• 12 large eggs
• 1 cup milk (any kind)
• 1¼ teaspoons sea salt
• 2 tablespoons extra-virgin olive oil (plus extra for baking dish)
• ½ medium yellow onion, chopped
• 2 garlic cloves, chopped
• 1 red bell pepper, stemmed, seeded, and chopped
• 1 green bell pepper, stemmed, seeded, and chopped
• 1 cup fresh spinach, roughly chopped
• 4 green onions, chopped
• 1½ cups shredded cheddar cheese

Preparation Instructions

1. Roast the Potatoes:
   • Preheat the oven to 425°F
   • Line a baking sheet with parchment paper
   • Place potatoes on the sheet
   • Drizzle with olive oil, salt, and pepper
   • Toss to coat evenly
   • Roast for 20-25 minutes until tender and browned
2. Prepare the Casserole:
   • Reduce oven temperature to 350°F
   • Oil a 9×13-inch baking dish
   • In a large bowl, whisk eggs, milk, and ¼ teaspoon salt
   • Heat olive oil in a large skillet over medium heat
   • Sauté onions with salt and pepper for 5-8 minutes
   • Add garlic and bell peppers, cook for 2 minutes
   • Add spinach and half the green onions, toss until spinach wilts
3. Assemble and Bake:
   • Spread roasted potatoes in an even layer in the baking dish
   • Top with 1 cup of cheese
   • Add sautéed vegetables
   • Pour egg mixture over the vegetables
   • Sprinkle remaining cheese and green onions
   • Bake for 40-45 minutes until eggs are set
   • Let stand for 5 minutes before serving

Recipe Details

• Servings: 12
• Prep Time: 15 minutes
• Cook Time: 1 hour
• Total Time: 1 hour 15 minutes

Nutritional Information (per serving)

• Calories: 220
• Protein: 12g
• Fat: 15g
• Carbohydrates: 10g
• Fiber: 2g

Health Benefits

This breakfast casserole is a nutritional powerhouse. Eggs provide high-quality protein and essential nutrients, while the colorful bell peppers offer vitamin C and antioxidants. Spinach adds iron and additional vitamins, and the Yukon Gold potatoes provide complex carbohydrates and potassium. The olive oil contributes heart-healthy monounsaturated fats, making this dish a balanced and nourishing meal. For more information on the benefits of a balanced breakfast, visit the Mayo Clinic’s guide to healthy eating.

Expert Tips

• Make it ahead: Prepare the casserole the night before and refrigerate, then bake in the morning
• Customize your veggies: Swap spinach for kale or add mushrooms for extra flavor
• Use low-fat cheese to reduce calories
• For a gluten-free option, ensure all ingredients are certified gluten-free

Conclusion

This healthy breakfast casserole is more than just a meal—it’s a celebration of nutritious, delicious eating. Perfect for meal prep, family gatherings, or a weekend brunch, it proves that healthy recipes can be both satisfying and exciting. Try it today, and don’t forget to share your culinary creation with friends and family! For more hearty and wholesome breakfast ideas, explore my breakfast casserole and other healthy recipes.

Bon appétit and happy, healthy eating!