Healthy Breakfast Casserole: A Nutritious Morning Delight

Healthy Breakfast Casserole: A Nutritious Morning Delight

Key Info:

Prep time: 10-30 minutes
Cook time: 25-50 minutes
Total time: 35-80 minutes
Servings: 6-12
Difficulty: Easy
Dietary tags: Vegetarian option, Gluten-free possible

Equipment Needed:

– Large mixing bowl
– Whisk
– 9×13-inch baking dish
– Cutting board
– Sharp knife
– Skillet (optional)

Ingredients:

– 6-12 large eggs
– 1 cup milk or yogurt
– 2 cups mixed vegetables (bell peppers, spinach, sweet potatoes)
– 1 cup cheese (feta, cheddar, or goat cheese)
– Salt and pepper to taste
– 1 clove minced garlic
– Optional: 1 pound cooked sausage or plant-based protein

Method:

1. Preheat oven to 375°F and grease your baking dish thoroughly.
2. Prep vegetables:
   • Chop bell peppers, spinach, and sweet potatoes
   • Sauté vegetables in olive oil until slightly softened
   • Pro tip: Roast sweet potatoes for extra flavor intensity
3. Whisk eggs with milk, salt, pepper, and minced garlic until smooth and fully combined.
4. Layer ingredients in baking dish:
   • Start with roasted vegetables as the base
   • Sprinkle protein (if using) evenly
   • Pour whisked egg mixture over top
   • Finish with a generous cheese sprinkle
5. Bake for 25-45 minutes until:
   • Edges are golden brown
   • Center is set but slightly jiggly
   • No visible liquid egg remains

Crucial Tips:

– Don’t overmix eggs to avoid rubbery texture
– Pre-cook vegetables for best flavor and texture
– Let casserole rest 5-10 minutes before serving

Storage & Variations:

– Refrigerate leftovers for 3-4 days
– Reheat at 350°F for 10-15 minutes
– Swap cheeses and vegetables seasonally
– Add hot sauce for extra kick

Nutritional Bonus:

– High protein
– Packed with vegetables
– Customizable to dietary needs

Common Mistakes to Avoid:

– Skipping vegetable pre-cooking
– Overbaking (leads to dry eggs)
– Using too many watery vegetables

Pro Chef Secrets:

– Use room temperature eggs for smoother mixture
– Experiment with different herb combinations
– Consider individual ramekins for portion control

Serving Suggestions:

– Pair with fresh fruit
– Serve with toast or light salad
– Great for meal prep and freezing

Keywords: Healthy breakfast casserole, high-protein breakfast, vegetable egg bake, make-ahead breakfast, gluten-free breakfast recipe