Sunshine Start Healthy Veggie Feta Breakfast Casserole
Recipe Introduction
Quick Hook
Fancy a healthy breakfast casserole that’s actually tasty? Honestly, me too. This recipe is packed with flavour. It uses simple ingredients to create something truly special.
Think sunshine on a plate, that´s why is called Sunshine Start: Healthy Veggie & Feta Breakfast Casserole!
Brief Overview
This breakfast egg casserole comes from a love of Mediterranean flavours. It's also easy to make in about an hour.
The vegetarian breakfast casserole yields 6-8 servings. Perfect for sharing or meal prep.
Main Benefits
One of the best things is the health benefits. This recipe is a high protein breakfast casserole , brimming with nutrients.
The fresh vegetables add vitamins and fiber. Serve it for a weekend brunch, or a quick week day Egg Breakfast .
Looking for a tasty Paleo Breakfast or Whole 30 Breakfast option? It's easy to adapt. Ditch the feta or replace with a plant based option to get it ready.
This casserole is special. It makes healthy eating feel like a treat.
Want a make-ahead breakfast casserole ? You can prep it the night before. Store it in the fridge, ready to bake in the morning.
I did that last Christmas for all my family and it was gone in 15 minutes!
This Low Carb Breakfast Casserole is absolutely divine. It's packed with the fresh flavor of the garden. It's so easy to get hooked.
This recipe is also perfect for those looking for a Breakfast casserole with vegetables . The sauteed vegetables add depth to the flavour and balance to the eggs.
Now, Let's gather all ingredients for this fantastic recipe.
Ingredients & Equipment for Sunshine Start: Healthy Veggie & Feta Breakfast Casserole
Right, so you wanna whip up this amazing healthy breakfast casserole ? Let's talk about what you'll need. Honestly, most of it is pretty basic, but using good quality ingredients makes ALL the difference!
Main Ingredients: The Good Stuff
Okay, gather 'round! Here's what goes into this amazing veggie packed Breakfast Egg Casserole .
- Olive Oil: 1 tablespoon (15 ml). Any will do, but extra virgin is nice if you have it.
- Onion: 1 medium , chopped. (About 1 cup /150g)
- Bell Peppers: 1 red and 1 green , chopped. (About 1 cup /150g each) Colourful are always a win for adding colour to your vegetarian breakfast casserole .
- Mushrooms: 1 cup chopped. (About 100g)
- Spinach: 1 cup chopped. (About 30g) Fresh or frozen, just make sure you squeeze out any excess water from frozen!
- Garlic: 1 clove , minced.
- Eggs: 8 large . Go for free range if you can.
- Milk: 1 cup (240ml). I use almond milk for a Paleo Breakfast or Whole 30 Breakfast , but any kind works.
- Parmesan Cheese: 1/4 cup grated. (About 25g)
- Dried Oregano: 1 teaspoon .
- Salt: 1/2 teaspoon .
- Black Pepper: 1/4 teaspoon .
- Feta Cheese: 4 ounces (115g), crumbled.
- Fresh Parsley: 2 tablespoons , chopped.
Seasoning Notes: Flavor Bombs
This ain't just eggs and veggies, right? It's flavor! That oregano is key for a Mediterranean vibe. A little parmesan adds depth. Salt and pepper, obviously.
If you’re feeling fancy, add a pinch of red pepper flakes for a kick! Want a quick sub? Mixed herbs work well instead of oregano!
Equipment Needed: Nothing Fancy
Don't stress, you probably have everything already.
- Large Skillet
- 9x13 inch Baking Dish . The size makes the right number of servings
- Whisk . To aerate those eggs
- Mixing Bowl . For the egg mixture.
- Cutting Board
- Knife . For chopping those veggies. If you want to make it an egg breakfast , consider using egg muffins tins!.
Sunshine Start: Baking Your Way to a Healthy Breakfast Casserole
Honestly, who doesn't love a good breakfast bake? It's like a warm hug on a plate. This recipe for a healthy breakfast casserole is proper lush and easy.
I'm talking chop chop, whisk whisk, and oven bam! Perfect for when you're having friends over or just fancy a bit of a low carb breakfast casserole treat yourself.
Prep Steps: Getting Your Ducks in a Row
Essential mise en place is key. Chop your 1 medium onion , 1 red and green bell pepper . Dice 1 cup of mushrooms and mince 1 clove of garlic .
Roughly chop 1 cup of spinach . A bit of organization saves a lot of faff later.
Safety Reminder: Watch your fingers when chopping! No one wants a finger sandwich in their breakfast casserole with vegetables .
step-by-step: Let's Get Cooking!
- Preheat your oven to 375° F ( 190° C) . Grease a 9x13 inch baking dish well.
- Sauté your prepped veggies. Heat 1 tablespoon olive oil in a large skillet. Cook the onion and peppers for 5 minutes or so, until soft. Add the mushrooms and garlic, cook for another 3- 5 minutes . Stir in the spinach until it wilts.
- Whisk your eggs like you mean it! In a bowl, whisk 8 large eggs , 1 cup milk , 1/4 cup Parmesan , 1 teaspoon oregano , 1/2 teaspoon salt , and 1/4 teaspoon black pepper .
- Assemble the masterpiece. Spread the sautéed veggies evenly in the baking dish. Crumble 4 ounces feta over the top. Pour that egg mixture over everything.
- Bake it till it's golden! Bake for 45- 50 minutes . A knife should come out clean.
Pro Tips: Elevate Your Egg Breakfast Game
- Don't overcook the veggies. Soggy veggies are a crime against Vegetarian breakfast casserole . Just until they soften is key.
- If you fancy making a make-ahead breakfast casserole , assemble it the night before, cover, and pop it in the fridge. Add about 10 minutes to the baking time.
- Avoid soggy casserole by making sure your veggies are not watery after sautéing.
This breakfast egg casserole is packed with protein, making it a cracking start to the day! Think of this delicious Paleo Breakfast as a flavour explosion that will keep you full and happy until lunchtime.
It's a champion choice for a High protein breakfast casserole that's also flipping delicious. Even better? Leftovers make a smashing Egg Muffins .
Recipe Notes: Elevate Your Healthy Breakfast Casserole
Right, let's get down to the nitty gritty! This healthy breakfast casserole is super flexible. Honestly, that's the beauty of it.
You can totally make it your own. Plus, it's a lifesaver when you need a quick breakfast egg casserole for a crowd, or even just for yourself during the week!
Serving Suggestions: Time To Get Fancy (Or Not!)
Okay, so the taste is already a winner. But presentation? That's where you can really shine.
Think about it: a vibrant vegetarian breakfast casserole on a sunny plate is peak brunch vibes. I like to garnish with extra fresh parsley.
It adds a pop of colour. A side of fresh fruit salad? Spot on. Or some whole wheat toast with avocado.
Pure happiness. And don't forget the drinks! Freshly squeezed orange juice or Earl Grey tea? Lush!
Storage Tips: make-ahead Magic
This make-ahead breakfast casserole is perfect for busy bees!
You can keep leftovers in the fridge for up to 3 days. Just make sure it's in an airtight container.
For freezing, slice it into individual portions first. This makes it easy to grab one for a quick egg breakfast .
Wrap each slice tightly in cling film. Then, pop them in a freezer bag. It keeps for about 2-3 months.
To reheat, thaw overnight in the fridge and then bake at 350° F ( 175° C) until warmed through. Microwaving works too.
But honestly, the oven keeps it from going rubbery.
Variations: Dial It Up (Or Down!)
Fancy a change? No worries!
For a paleo breakfast or Whole 30 breakfast , ditch the dairy! Use almond milk instead of regular milk. Skip the Parmesan and feta, or find plant based alternatives.
Want to go low carb breakfast casserole or high protein breakfast casserole ? Load it up with extra veggies! Spinach, mushrooms, peppers.
The more, the merrier. A little spicy kick with some red pepper flakes? Yes, please!
Nutrition Basics: Goodness In Every Bite
This casserole isn't just tasty, it's genuinely good for you.
Packed with protein from the eggs, it keeps you feeling full and satisfied. All those breakfast casserole with vegetables provide loads of vitamins and minerals.
It's a brilliant start to your day. Per serving, we're looking at around 220 calories, 15g of protein, 14g of fat, 7g of carbs, and a bit of fiber.
Not bad, eh?
Honestly, this healthy breakfast casserole is a cracking recipe. It's versatile, delicious, and good for you. So go on, give it a go! You might just find your new favourite egg muffins alternative.
You know, don't be afraid to make it your own and enjoy every bite!
Frequently Asked Questions
Can I make this healthy breakfast casserole ahead of time?
Absolutely! This is a brilliant make-ahead dish. You can assemble the entire casserole, cover it tightly with cling film (or a reusable alternative), and refrigerate it for up to 24 hours. When you're ready to bake, just pop it in the oven.
You might need to add a few extra minutes to the cooking time if it's going straight from the fridge. It's perfect for a stress free Sunday brunch saves you from being a frantic Gordon Ramsay in the morning!
What's the best way to store leftover healthy breakfast casserole?
Leftovers can be stored in an airtight container in the fridge for up to 3-4 days. You can reheat individual portions in the microwave or oven. For microwave reheating, cover with a microwave safe lid or paper towel for faster heating. For oven reheating, bake on a low temperature until it is heated through.
Cold casserole also makes a good quick snack if you are on the run!
I'm not a fan of feta cheese. Can I substitute it in this healthy breakfast casserole?
No worries, cheese preferences are like Marmite you either love it or hate it! You can easily substitute the feta with another cheese like cheddar, mozzarella, or Gruyère. If you want to keep it lighter, you could even use a reduced fat cheese.
For a dairy-free option, try a plant based feta or just leave it out altogether; the veggies and egg mixture will still be delicious.
Is there a way to add more protein to this healthy breakfast casserole?
Definitely! Adding protein will keep you fuller for longer, just like a proper Full English (but healthier, of course!). You could incorporate cooked sausage, bacon, or ham into the vegetable mixture. Alternatively, add some cooked chickpeas or black beans for a vegetarian protein boost.
Just remember to adjust the nutritional information accordingly if you're tracking macros.
Can I freeze this healthy breakfast casserole?
Freezing the casserole is possible, but the texture might change slightly due to the eggs. To freeze, let the casserole cool completely after baking. Cut it into individual portions, wrap each portion tightly in cling film, and then place them in a freezer bag. It can be stored in the freezer for up to 2-3 months.
Thaw in the fridge overnight and reheat thoroughly before serving. Keep in mind, it will change the texture of the casserole.
My casserole is browning too quickly. What can I do?
If you notice the top of your casserole browning too fast, tent it loosely with aluminum foil. This will help to prevent it from burning while still allowing the inside to cook through. It is best to check in on it around halfway through cooking to ensure it is not browning too fast.
That's the equivalent of putting a sun hat on your casserole to protect it from the oven's "sunburn."
Sunshine Start Healthy Veggie Feta Breakfast Cas
Ingredients:
Instructions:
Nutrition Facts:
| Calories | 220 |
|---|---|
| Fat | 14g |
| Fiber | 1g |
