Healthy Breakfast Casserole

Why You’ll Love This Recipe

This casserole is a nutritious way to start your day, combining colorful bell peppers, spinach, and green onions with fluffy eggs and creamy feta. It’s simple to prepare, adaptable to your preferences, and full of flavor without being heavy. Plus, it’s a great way to sneak more veggies into your breakfast routine while keeping it filling and wholesome.

ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• 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 large Eggs
• 4 tablespoons Whole milk (or full fat yogurt or heavy cream)
• 1 teaspoon Salt
• Black pepper to taste
• 5 ounces Feta cheese (1 small tub)
• Hot sauce to taste

directions

1. Preheat your oven to 350°F (175°C). Lightly grease a 9×13-inch baking dish with avocado oil.
2. Heat the avocado oil in a large skillet over medium heat. Add the minced garlic and sauté for about 1 minute until fragrant.
3. Add the chopped red and orange bell peppers and cook for 4-5 minutes until they begin to soften.
4. Stir in the green onions and baby spinach, cooking until the spinach wilts, about 2-3 minutes. Remove from heat and set aside.
5. In a large bowl, whisk together the eggs, whole milk, salt, and black pepper.
6. Stir the cooked vegetables and crumbled feta cheese into the egg mixture until evenly combined.
7. Pour the mixture into the prepared baking dish and spread it out evenly.
8. Bake for 30-35 minutes or until the casserole is set and slightly golden on top. A toothpick inserted in the center should come out clean.
9. Remove from the oven and let cool for a few minutes before slicing. Serve with hot sauce to taste.

Servings and timing

• Servings: 8
• Prep time: 15 minutes
• Cook time: 30-35 minutes
• Total time: Approximately 50 minutes

Variations

• Substitute feta cheese with goat cheese or shredded cheddar for different flavor profiles.
• Swap baby spinach for kale or Swiss chard.
• Include diced tomatoes or mushrooms for extra veggies.
• Use egg whites only or a mix of whole eggs and egg whites for a lighter casserole.

storage/reheating

Store leftover casserole covered in the refrigerator for up to 4 days. Reheat individual slices in the microwave for 30-60 seconds or warm in the oven at 300°F (150°C) until heated through. This casserole also freezes well—wrap tightly and freeze for up to 2 months. Thaw overnight before reheating.

FAQs

Can I prepare this casserole the night before?

Yes, you can assemble it the night before and refrigerate. Bake it fresh in the morning for best results.

Can I use low-fat milk instead of whole milk?

Yes, low-fat milk or plant-based milk alternatives can be used, though the texture may be slightly less creamy.

Is this casserole gluten-free?

Yes, it contains no gluten ingredients and is naturally gluten-free.

Can I make this recipe vegetarian?

Yes, it’s already vegetarian-friendly. To make it vegan, you’d need to substitute eggs and cheese with plant-based alternatives.

What is the best way to store leftovers?

Store in an airtight container in the fridge for up to 4 days or freeze for longer storage.

Can I add other vegetables?

Yes, feel free to add mushrooms, zucchini, or tomatoes as desired.

How do I know when the casserole is done?

It should be set and lightly golden on top. A toothpick inserted in the center should come out clean.

Can I make this recipe dairy-free?

Yes, substitute dairy milk and cheese with non-dairy alternatives.

Can I use egg whites only?

Yes, you can replace some or all of the whole eggs with egg whites for a lighter casserole.

Can I double the recipe for a larger crowd?

Yes, double the ingredients and use a larger baking dish or two pans. Adjust baking time as needed.

Conclusion

This Healthy Breakfast Casserole is a flavorful and nourishing way to fuel your morning. With its mix of fresh vegetables, creamy feta, and protein-packed eggs, it’s a versatile and crowd-pleasing dish that’s easy to make ahead and customize. Whether for a family breakfast or meal prep, it’s a wholesome start to your day.

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