Healthy Overnight Breakfast Casserole Recipe

Introduction

The Healthy Overnight Breakfast Casserole is the perfect solution for busy mornings when you still want to enjoy a nutritious and delicious meal. Packed with wholesome ingredients like eggs, vegetables, and lean protein, this casserole is a great way to start your day with energy and satisfaction. The beauty of this dish is that it’s made ahead of time, allowing you to simply pop it in the oven when you’re ready to eat.

This breakfast casserole is versatile and can be tailored to suit your dietary preferences, making it suitable for families, meal prep, or anyone looking for a wholesome breakfast option. Whether you’re feeding a crowd for a holiday brunch or preparing a quick and easy meal for the week, this casserole is guaranteed to please. In this guide, you’ll find step-by-step instructions, tips for making the casserole just right, and suggestions for fun variations to explore.

Why You’ll Love Healthy Overnight Breakfast Casserole

• Packed with Nutrients: The combination of eggs, vegetables, and lean protein provides a well-rounded breakfast that is rich in protein, fiber, and healthy fats. It’s an excellent option for fueling your morning and keeping you satisfied until lunchtime.
• Convenient and Time-Saving: This casserole is prepared the night before, saving you time in the morning. It’s a great choice for busy weekdays or for entertaining guests, as it can be made in advance and simply baked when needed.
• Customizable: You can easily adjust the ingredients to meet your preferences or dietary restrictions. Whether you’re looking for a vegetarian version, a low-carb option, or something with extra protein, this casserole can be adapted to fit your needs.
• Flavorful and Filling: The combination of savory ingredients, including eggs, cheese, and spices, creates a rich, comforting dish that is both delicious and satisfying. It’s the perfect balance of taste and nutrition to start your day right.
• Perfect for Meal Prep: Not only is this casserole a great make-ahead breakfast option, but it also works well for meal prep. You can make a large batch to enjoy over several days, ensuring you have a healthy breakfast ready whenever you need it.

Preparation and Cooking Time

• Total Time: 1 hour 10 minutes
• Preparation Time: 15 minutes
• Cooking Time: 45-50 minutes
• Servings: Approximately 6-8 servings
• Calories per Serving: Around 250-300 calories per serving, depending on the ingredients used and portion sizes.

Nutrition Facts (Per Serving)

• Calories: 250-300 kcal
• Fat: 12-15g
• Carbohydrates: 18-22g
• Protein: 18-22g
• Fiber: 3-5g
• Sugar: 2-4g

Ingredients

For the Healthy Overnight Breakfast Casserole:

• 6 large eggs
• 1 cup unsweetened almond milk (or any milk of choice)
• 1 cup shredded cheddar cheese (or any cheese of choice)
• 1 lb lean ground turkey or chicken sausage (or plant-based sausage)
• 1 medium onion, diced
• 1 bell pepper, diced
• 1 cup spinach, chopped
• 1 medium sweet potato, peeled and diced
• 1/2 cup cherry tomatoes, halved
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon paprika
• Salt and pepper to taste
• Optional: 1/4 teaspoon crushed red pepper flakes (for a bit of heat)
• 1/4 cup fresh parsley or cilantro for garnish

Step-by-Step Instructions

1. Prepare the Vegetables and Protein

Start by preparing all the ingredients. Dice the onion, bell pepper, and sweet potato. Chop the spinach and halve the cherry tomatoes. If using ground turkey or chicken sausage, cook the sausage in a large skillet over medium heat until browned, breaking it up into small pieces as it cooks. If you prefer a vegetarian option, you can use plant-based sausage or skip the sausage entirely for a lighter version.

2. Cook the Sweet Potato

In the same skillet used for the sausage (or in a separate one if needed), sauté the diced sweet potato over medium heat for about 5-7 minutes, or until slightly tender. You want the sweet potato to soften, but not completely cook through, as it will continue to cook in the casserole. If you’re looking to save time, you can also microwave the sweet potato chunks until tender before adding them to the casserole.

3. Sauté the Vegetables

Once the sweet potato is partially cooked, add the diced onion and bell pepper to the skillet. Sauté for another 3-4 minutes, until the vegetables soften and the onions become translucent. Add the spinach and cook for an additional minute until the spinach wilts down. Season the mixture with garlic powder, onion powder, paprika, salt, and pepper. Stir everything together, then remove the skillet from the heat.

4. Assemble the Casserole

In a large bowl, crack the eggs and whisk them together with the almond milk until fully combined. Season the egg mixture with a pinch of salt and pepper. Add the sautéed vegetable and sausage mixture to the eggs, then stir in the shredded cheese and halved cherry tomatoes. Mix well to ensure the ingredients are evenly distributed.

5. Transfer to a Baking Dish

Grease a 9×13-inch baking dish with cooking spray or a little olive oil. Pour the egg mixture into the prepared baking dish, spreading it out evenly. Use a spatula to make sure the mixture is evenly distributed, especially around the edges. Cover the casserole with plastic wrap or aluminum foil, and refrigerate overnight. This allows the flavors to meld together and the casserole to set.

6. Preheat the Oven and Bake

The next morning, preheat your oven to 350°F (175°C). Once the oven is preheated, remove the casserole from the refrigerator and uncover it. Bake the casserole for 45-50 minutes, or until the eggs are set and the top is slightly golden brown. If you want to check if it’s done, insert a knife into the center—if it comes out clean, the casserole is ready.

7. Cool and Serve

Let the casserole cool for a few minutes before cutting it into squares or rectangles. Garnish with freshly chopped parsley or cilantro, if desired. Serve warm and enjoy!

Tips for Perfect Healthy Overnight Breakfast Casserole

• Use Fresh Ingredients: For the best flavor, use fresh vegetables and high-quality protein. This ensures that the casserole is both flavorful and packed with nutrients.
• Customize with Your Favorite Vegetables: Feel free to experiment with different vegetables based on what you have on hand. Mushrooms, zucchini, or broccoli would all work well in this casserole.
• Adjust the Protein: If you’re looking for a vegetarian option, you can skip the sausage and add extra vegetables or even plant-based protein. For extra protein, consider adding cooked quinoa or chickpeas to the casserole.
• Make it Lower in Carbs: For a low-carb version, swap out the sweet potato for a lower-carb vegetable like cauliflower or zucchini.
• Use Dairy-Free Options: If you’re lactose intolerant or following a dairy-free diet, use dairy-free cheese and milk alternatives. Almond or oat milk works well in this casserole.
• Avoid Overbaking: Be careful not to overbake the casserole, as this can lead to a dry texture. Check it at 45 minutes, and if it’s not set yet, continue baking, checking every few minutes.

Variations of Healthy Overnight Breakfast Casserole

• Vegetarian Breakfast Casserole: Skip the sausage and add more vegetables such as mushrooms, zucchini, and diced tomatoes. You can also add some beans or tofu for extra protein.
• Southwest Breakfast Casserole: Add black beans, corn, and diced green chilies to the casserole for a southwestern twist. You can also top it with a dollop of salsa and avocado for extra flavor.
• Greek-Inspired Casserole: Swap the cheddar cheese for feta and add kalamata olives, sun-dried tomatoes, and spinach for a Mediterranean-style breakfast casserole.
• Low-Carb Breakfast Casserole: Replace the sweet potatoes with cauliflower rice or zucchini for a low-carb option. You can also skip the cheese or use a smaller amount to reduce the carb count.
• Sweet and Savory Breakfast Casserole: For a different flavor profile, add some chopped apples or pears along with the savory ingredients. The natural sweetness will balance nicely with the savory flavors.

Storage and Shelf Life

This casserole can be stored in the refrigerator for up to 4 days, making it perfect for meal prep. Simply cover it with plastic wrap or foil and store it in an airtight container. To reheat, simply pop individual servings in the microwave for 30-60 seconds or reheat the entire casserole in the oven at 350°F (175°C) for about 15 minutes.

For longer storage, you can freeze the casserole. To freeze, cut the casserole into individual portions, wrap each piece tightly in plastic wrap, and place it in a freezer-safe bag or container. Frozen servings can be stored for up to 2-3 months. To reheat from frozen, place the casserole in the microwave or oven until heated through.

Side Dishes and Pairings for Healthy Overnight Breakfast Casserole

While this casserole is filling on its own, you can pair it with complementary dishes for a well-rounded breakfast or brunch:

• Fresh Fruit: A side of mixed berries, melon, or citrus fruits will add a refreshing touch to balance the richness of the casserole.
• Smoothie: A light fruit or vegetable smoothie is a great way to add more vitamins and nutrients to your breakfast.
• Avocado Toast: Serve the casserole alongside some whole-grain avocado toast for an extra dose of healthy fats.
• Yogurt: A dollop of Greek yogurt on the side provides additional protein and probiotics.

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Conclusion

The Healthy Overnight Breakfast Casserole is a versatile, nutritious, and convenient way to start your day. With its combination of protein, vegetables, and healthy fats, it provides the perfect balance to keep you full and energized throughout the morning. Whether you’re preparing it for a holiday brunch, a busy workweek, or a lazy weekend breakfast, this casserole is sure to impress with its flavor and ease of preparation.

With simple ingredients and the flexibility to customize it to your taste, the Healthy Overnight Breakfast Casserole is an essential recipe for anyone looking for a wholesome, satisfying meal. Enjoy the ease of meal prep and the delicious results of this tasty breakfast casserole!