A Healthy Breakfast Casserole

BREAKFAST: TO EAT OR NOT TO EAT

Not only is fueling your body with the right kinds of food important, but so is the timing. Let me briefly go over what I mean then send you off with a healthy breakfast casserole recipe to add to your arsenal. With that said, personally I’m the type of person needs to start my day by eating breakfast right away or else I get “hangry” (if you’re not familiar with that term…. hungry + angry = hangry…. You can ask my family, it’s not pretty when it happens). Then, there are people like my husband who can wait until lunch time to eat. Honestly, it’s a matter of personal preference. Stick with what you do. Creating a healthy, sustainable lifestyle is all about making small adjustments to what you’re already doing.

TIMING

Whether you choose to start your day with breakfast or not, fueling your body with the right types of foods as well as at the appropriate time is crucial to maximize results. Each meal should have protein and veggies. Proteins such as eggs, poultry, lean ground beef, bison, venison, etc are all great options. As for veggies, try to consume mostly leafy greens; however, other veggies like cauliflower, tomatoes, onions, peppers, etc are fine too. Just be weary of veggies like potatoes, turnips, parsnips, rutabaga, squash (that includes zucchini), pumpkin, eggplant, etc. Those are very starchy and best to be viewed more like carbs rather than veggies. Then there are fats and carbs. Healthy fats are grassfed butter, oils (any except canola or veggie oil), nut butters, avocado, and nuts. Stick to carbs like oats, couscous, Ezekiel bread, pasta, rice, etc.

YOUR INTERNAL FIRE

Speaking of carbs, they are best to consume at breakfast or lunch, but not at dinner. Think of your body like a fire. You put logs on the fire to get it roaring and at it’s peak, but at one point you want the fire to start dying down so it can eventually to be extinguished and you can go to bed. Your body is the same way. Carbs are like the logs and fats are the extinguisher. Having carbs earlier in the day allows your body more time to burn them off so you don’t go to bed at night feeling heavy. Also, health fats will keep you satiated in the evening so you’re not feeling hungry.

HEALTHY BREAKFAST CASSEROLE

Now for what you’ve been waiting for a vegetarian recipe for a healthy breakfast casserole. This healthy breakfast casserole is my go-to dish to serve for brunch. It’s full of veggies with a layer of roasted sweet potatoes on the bottom. Thanks @JeanineDonofrio for this amazing recipe that’s easy to make and aligns with my health goals as well as I’m sure many other people’s as well.

Serves: 10-12

Prep time: 15 mins / Cook time: 1 hour 15 mins

INGREDIENTS

• 2 sweet potatoes, cubed
• 10 to 12 ounces mixed mushrooms, (cremini mushrooms, quartered)
• 1 bunch asparagus, tender parts, chopped
• Extra-virgin olive oil, for drizzling
• 12 large eggs
• ½ cup almond milk
• 1 garlic clove, minced
• ½ to 1 teaspoon sea salt*
• ½ teaspoon black pepper
• 4 ounces crumbled feta cheese
• 1 bunch scallions, chopped
• 1 cup frozen peas, thawed
• Microgreens, optional, for garnish 

DIRECTIONS

1. Preheat the oven to 400°F and line 2 baking sheets with parchment paper. On one baking sheet spread the sweet potatoes, on the other baking sheet spread the mushrooms and asparagus. Drizzle with olive oil and sprinkle with pinches of salt and pepper and toss to coat. Roast the sweet potatoes for 30 minutes. Place the baking sheet with the mushrooms and asparagus in the oven to roast during the final 10 minutes.
2. In a medium bowl, whisk together the eggs, milk, garlic, salt, and black pepper.
3. Reduce the oven temperature to 350°F. Lightly spray a 9×13-inch** baking dish with nonstick spray. Place all the sweet potatoes evenly in the bottom of the baking dish. Add half of the vegetables from the second baking sheet and spread out evenly. Sprinkle with the feta cheese, scallions, and peas.
4. Pour the egg mixture evenly over the vegetables. Add the remaining mushrooms and asparagus.
5. Bake for 40 to 45 minutes or until the eggs are set and the edges are lightly golden brown. Let the casserole sit for 10 minutes before slicing.
6. Garnish slices with microgreens and season with additional salt and pepper, if desired.
7. Enjoy your healthy breakfast casserole!

NOTES

• Use ½ teaspoon salt if using the feta cheese; use 1 teaspoon salt if omitting the feta chees
• Although the pan in the photo is a bit smaller than a 9×13, the recipe fits into a standard 9×13 pan. If you use a smaller pan, you’ll need to use multiple pans.

MORE HEALTHY RECIPES

Keeping variety in your meals and snacks is important. Besides this healthy breakfast casserole, I’ve included below a couple other healthy recipes I’ve shared. Check back with our blog for more to come. That way you have a nice stockpile of healthy meal options readily available so you can stay on track to reaching your health and fitness goals.

• Pesto Spaghetti Squash Salad
• Apple Cinnamon Crunch Overnight Oats
• Overnight Oat Parfaits with Rhubarb Chia Jam
• 2 Healthy Porridge Recipes
• Slow Cooker Firecracker Chicken Meatballs
• Five Different Frittatas
• Hearty and Healthy Breakfast Burrito

For additional tasty recipes, tips, and more, visit our website, Facebook page, and Instagram!

NEED HELP?

Also, if you’re struggling and need some help making progress on your fitness journey, contact us. Our team of rockstars will help you get on track or push you past your plateau and get you rolling again. We’re happy to assist. We want to see you live a happy and healthy lifestyle!