You'll love this healthy breakfast casserole dish, that's easy to prep and ready in under 30 minutes! Not only can you prepare this ahead of time, it's perfect for your weekly meal preparation.
Our breakfast casserole is low-carb, keto, and gluten-free. Also, most importantly, full of delicious flavor. This recipe is easy to customize, you can swap out veggies, add meat and extra cheese, and whichever you choose it will be a Whole Lotta Yum!
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Easy Make Ahead Breakfast Casserole
Make breakfast time quick and easy on those busy mornings when chaos is happening and you still need healthy food to get you through your day. This delicious recipe isn't just for mornings either, take a break from your routine and have breakfast for dinner!
I especially love making this ahead the night before our Christmas morning breakfast. Already prepared and easy to just pop in the oven while the kids get to the important business of the morning. We usually make two, one with sausage and hash browns, and another with all the veggies.
Need more breakfast ideas for meal prep or your next family brunch? When it comes to an egg dish and meal prep we love to make big batches of this healthy egg casserole, bacon egg cups, and egg salad with pickles. Both pack a ton of flavor and protein into easy on-the-go meals.
Prepare a brunch buffet with your friends and serve deviled eggs with bacon, or sausage egg casserole for meat lovers. Our bagel charcuterie board would round out your brunch menu perfectly!
Why You'll Love This!
- Great for meal prep- Slice up your portions and prep your breakfasts for the week. An easy and healthy way to set yourself up for success.
- Super yummy- Bursting with flavors, there isn't a lack of seasoning in this healthy breakfast casserole.
- Quick and easy! Simple to customize to your family's liking, and whips up in minutes.
- Healthy - Just 171 calories per slice and only 5 carbs, plus it's gluten-free and keto friendly.
🥘 Healthy Breakfast Casserole with Spinach Ingredients
An absolutely delicious array of fresh veggies and eggs. Easy to customize with what you have on hand.
- Avocado oil - Or the nonstick spray avocado oil. Use olive oil if you don't have avocado oil around.
- Garlic cloves - Whole chopped mixed garlic or even jarred minced garlic.
- Fresh veggies - A colorful combination of red bell pepper, orange bell pepper, and green onions. This is an easy recipe to swap the veggies based on what you have on hand, we recommend sticking to quick cooking veggies such as zucchini slices, green pepper, mushrooms, red onion, white onion or green bell peppers.
- Baby spinach - Use other quick wilting greens like kale or beetroot greens. Use frozen spinach as well. Heat through first, then squeeze out excess moisture before adding it to the egg mixture.
- Eggs - A whole dozen of fresh large eggs.
- Whole milk - Use full-fat yogurt, plain greek yogurt, or heavy cream. Remove dairy completely by using oat milk or your favorite dairy-free replacements.
- Salt & black pepper
- Feta cheese - Other tasty cheeses to include or swap are sharp cheddar cheese, mozzarella cheese, or freshly grated parmesan.
- Hot sauce to taste - Try a mild salsa or pico de gallo
** Please see the recipe card at the bottom of the post for the exact quantities **
Variations
- Add meat: Add any variety of meat or protein to your breakfast casserole. Try a vegan sausage or other plant-based protein for a healthier option. For more indulgence add lean ground beef, turkey sausage or bacon, Italian sausage, or diced ham.
- Add starch: For more carbs add shredded or diced hash browns, diced potatoes or sweet potatoes.
Equipment
- 9 x 13 Casserole or Baking Dish
- Large pan or skillet
🔪 How to Cook Breakfast Casserole
Not too much fuss goes into preparing a healthy breakfast casserole. Saute up your veggies, and prepare your egg mixture. Pour into a large baking dish, bake, and enjoy!
Prep Ingredients
Preheat your oven to 350 F. Grease a 9 x 13 casserole dish with butter.
In a large pan or skillet, spray avocado oil and cook at medium heat. Add the garlic and cook for 2 minutes. Add the diced bell peppers and green onion until the bell peppers are cooked thoroughly. (Approx. 8 minutes)
Add the spinach and stir with a wooden spoon until itʼs wilted (approx. 1- 2 minutes). Remove from heat and set aside to cool.
In a large 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. To this mixture, fold in half of the feta cheese and cooled veggies and combine well.
Assemble
Pour the mixture evenly into the buttered casserole dish and sprinkle on the remaining feta cheese.
How long to bake breakfast casserole at 350?
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.
Remove from the oven and let it cool before serving.
Cut out casserole pieces and serve with your favorite topping; hot sauce, more feta cheese, or sliced avocado. Yum! Enjoy!
🥗 Dietary Substitutions
Our healthy breakfast casserole recipe is keto friendly, gluten free.
- Dairy-free: Full-fat oat milk or plant-based plain yogurt makes the best substitutes if you want to make this dairy free. And either skip the feta or use plant based feta.
💡 Tips for Veggie Breakfast Casserole
- You could make this same recipe as egg muffins in greased muffin cups. Just bake them for 15+ minutes at 350 F.
- To add protein to your healthy breakfast casserole, mix in precooked bacon, ham, Italian sausage, chicken sausage, or your favorite plant-based option.
🥡 Storing and Reheating
- Storing: Breakfast casserole is best if stored sliced into individual portions in an airtight container using wax paper to separate. Additionally, you may store the whole baking dish covered with aluminum foil or cling wrap. Your egg casserole will stay fresh for up to 3 days in the fridge.
- Freezing: I would not recommend freezing an egg breakfast casserole. When thawing you'll find that the egg has become watery and tough. You can make this the night before, just store it in the fridge.
- Reheating: Reheat easily by covering your baking dish with foil and heat in a 350 F preheated oven for 30 minutes or until heated through.
What Goes with Breakfast Casserole
Here are some of our favorite healthy sides for breakfast casserole:
- Fresh fruit salad or sliced fruit
- Greek yogurt
- Whole grain toast or English muffins
- Roasted sweet potatoes
- Hashbrowns
- Avocado or guacamole
- Salsa or hot sauce
- Whole grain pancakes or waffles
- Turkey bacon or chicken sausage
- Baked beans or black beans
- Herbal tea or low-sugar fruit juice
❓ FAQ's
Yes! This egg bake can be made ahead of time. Prepare as directed without the cheese, cover the baking dish with foil, and refrigerate overnight. When you're ready to eat, remove it from the fridge and top it with your cheese of choice. Bake and serve!
Breakfast casserole can be part of a healthy diet, it all comes down to what ingredients you add to the casserole. The basis for most breakfast casseroles is eggs, seasoning, and a liquid such as milk, cream, or plant based milks. Some casseroles might be filled with lots of cheese, high fat meats, and hashbrowns, but you can also just as easily make a healthy breakfast casserole filled with lots of vegetables. It's also easy to make it meatless or use lean meats, or to skip the cheese.
No, not all breakfast casseroles have to sit overnight. The ones that you have to make ahead are casseroles with bread that need the extra time for the bread to break down into the casserole. If you're making a breakfast casserole without bread, there's no need to make it ahead (unless you want to!)
😋 More Healthy Breakfast Recipes
If you're looking for more healthy breakfast casseroles or dishes, you'll love any of these new recipes!
- Keto Sausage and Egg Casserole (without bread)
- Cheesy Bacon Egg Cups
- Healthy Baked Oatmeal with Berries
- Ham and Broccoli Crustless Quiche
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Healthy Breakfast Casserole
You'll love this healthy breakfast casserole dish, that's easy to prep and ready in under 30 minutes! Not only can you prepare this ahead of time, it's perfect for your weekly meal preparation.
Ingredients
- 1 tablespoon Avocado oil
- 3 minced Garlic cloves
- 1 medium Red bell pepper, chopped (approx. 1 cup)
- 1 medium Orange bell pepper, chopped (approx. 1 cup)
- 1 cup Green onion, thinly chopped
- 5 ounces Baby spinach (approx. 1 bag)
- 12 Eggs
- 4 tablespoons Whole milk (or full fat yogurt or heavy cream)
- 1 teaspoon Salt
- Black pepper to taste
- 5 ounces of Feta cheese (1 small tub)
- Hot sauce to taste
Instructions
- Preheat oven to 350 F.
- Grease a 9x18 casserole dish with butter.
- In a large pan or skillet, spray avocado oil and cook at medium heat. Add the garlic and cook for 2 minutes. Add the bell peppers and green onion until the bell peppers are cooked thoroughly. (approx. 8 minutes)
- Add the spinach and stir with a wooden spoon until its wilted (approx. 1-2 minutes). Turn off and set aside for cooling.
- 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.
- To this mixture, fold in half of the feta cheese and cooled veggies and combine well.
- Pour the mixture evenly into the buttered casserole dish and add the remaining feta cheese.
- Baked for approx. 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.
- Take out of the oven and let cool over a cooling rack.
- Cut out slices and serve with your favorite topping; hot sauce, more feta cheese, or avocado. Yum! Enjoy!
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Nutrition Information
Yield 9 Serving Size 1Amount Per Serving Calories 171Total Fat 12gSaturated Fat 5gTrans Fat 0gUnsaturated Fat 6gCholesterol 263mgSodium 492mgCarbohydrates 5gFiber 1gSugar 3gProtein 12g
The nutrional information is just an estimate and was calculated by an automated calculator. If you're on a restricted health program please manually calculate this information using the brands of ingredients you have since brands can vary.
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