Recipe: Healthy Veggie-Packed Breakfast Casserole

Introduction

Breakfast is often considered the most important meal of the day, and what better way to start it than with a Healthy Veggie-Packed Breakfast Casserole? This dish combines the goodness of fresh vegetables, fluffy eggs, and melted cheese in a single satisfying bake. Perfect for feeding a crowd or meal-prepping for the week, this breakfast casserole will quickly become a family favorite.

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Ingredients

For the Casserole Base:

• 6 large eggs
• 1 cup milk (or a dairy-free alternative like almond milk)
• 1/2 cup shredded cheddar cheese (or your preferred cheese)
• 2 cups diced sweet potatoes
• 1 cup chopped spinach
• 1/2 cup diced bell peppers (red or yellow)
• 1/2 cup diced onions
• 1/2 cup sliced mushrooms
• 1/4 teaspoon garlic powder
• Salt and pepper to taste

For the Topping:

• 1/2 cup shredded mozzarella cheese
• 1/4 cup chopped fresh parsley

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Step-by-Step Instructions

Step 1: Prepare the Ingredients

1. Roast the sweet potatoes: Preheat your oven to 375°F (190°C). Toss the diced sweet potatoes with olive oil, salt, and pepper. Spread them on a baking sheet and roast for 20 minutes, flipping halfway through.
2. Sauté the vegetables: In a skillet, heat a tablespoon of olive oil over medium heat. Add onions, bell peppers, and mushrooms, cooking for 5-7 minutes until softened. Stir in the spinach and cook until wilted. Remove from heat.

Step 2: Make the Egg Mixture

1. In a large mixing bowl, whisk together the eggs, milk, garlic powder, salt, and pepper until well combined.
2. Stir in the shredded cheddar cheese.

Step 3: Assemble the Casserole

1. Lightly grease a 9×13-inch baking dish.
2. Spread the roasted sweet potatoes evenly at the bottom of the dish.
3. Layer the sautéed vegetables on top of the sweet potatoes.
4. Pour the egg mixture evenly over the vegetables.

Step 4: Add the Topping

1. Sprinkle shredded mozzarella cheese over the casserole.
2. Garnish with chopped fresh parsley for a burst of color and flavor.

Step 5: Bake

1. Preheat the oven to 375°F (190°C) if not already done.
2. Bake the casserole uncovered for 25-30 minutes, or until the eggs are set and the cheese is melted and bubbly.

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Tips and Variations

• Protein Boost: Add cooked bacon, sausage, or diced chicken for extra protein.
• Dairy-Free Option: Use dairy-free cheese and almond milk for a lactose-free version.
• Make-Ahead: Assemble the casserole the night before, refrigerate, and bake fresh in the morning.
• Add Spices: Sprinkle paprika or red pepper flakes for a spicy kick.

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Nutrition Information

• Serving Size: 1 cup
• Calories: 220
• Protein: 12g
• Carbohydrates: 15g
• Fat: 12g
• Fiber: 3g

Print

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External Links for Inspiration

• Learn more about the benefits of eating breakfast.
• Discover how to meal prep breakfast casseroles.

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Frequently Asked Questions (FAQ)

Q: Can I freeze this casserole? A: Yes, you can freeze the baked casserole for up to 2 months. Reheat in the oven at 350°F (175°C) until warmed through.

Q: How long does it stay fresh? A: Store the casserole in an airtight container in the refrigerator for up to 4 days.

Q: Can I use other vegetables? A: Absolutely! Zucchini, broccoli, or even kale make great substitutes or additions.

Q: Can I make it keto-friendly? A: Yes! Replace the sweet potatoes with more spinach, mushrooms, or other low-carb vegetables.

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Final Thoughts

This Healthy Veggie-Packed Breakfast Casserole is the perfect way to kickstart your day with a nutritious and delicious meal. Its versatility makes it a hit for any occasion, whether you’re hosting a brunch or simply preparing breakfast for the week. Try it today, and enjoy the wholesome flavors of this veggie-packed delight. For more breakfast inspiration, check out Top 20 Breakfast Ideas.