What Is a Healthy Egg Casserole?
A healthy egg casserole is a baked breakfast dish made with whisked eggs, vegetables, lean protein, and light cheese. It’s the perfect one-pan meal that’s satisfying, full of flavor, and ideal for feeding a crowd or prepping meals for the week.
Egg casseroles are great for busy mornings because they’re easy to customize — you can add your favorite vegetables, meats, or dairy alternatives and still end up with a balanced, nutritious dish.
Ingredients You’ll Need
Here’s a basic, wholesome version of a healthy egg casserole that you can modify to suit your taste:
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8 large eggs
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1 cup low-fat milk (or unsweetened almond milk)
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1 cup chopped spinach
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½ cup diced bell peppers
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½ cup chopped onion
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½ cup chopped broccoli florets
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½ cup cherry tomatoes, halved
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½ cup shredded cheddar or mozzarella cheese (optional)
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¼ teaspoon salt
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¼ teaspoon black pepper
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½ teaspoon garlic powder
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Olive oil or cooking spray (for greasing the dish)
Optional Add-ins: Cooked turkey sausage, mushrooms, or diced chicken breast for extra protein.
Step-by-Step Instructions
Step 1: Preheat the oven
Preheat your oven to 350°F (175°C) and lightly grease a 9×13-inch baking dish with olive oil or non-stick spray.
Step 2: Prepare the veggies
Chop all the vegetables into small, even pieces. If you’re using broccoli or mushrooms, lightly sauté them for 2–3 minutes to remove excess moisture.
Step 3: Whisk the eggs
In a large mixing bowl, whisk together eggs, milk, salt, pepper, and garlic powder until fully combined.
Step 4: Add veggies and cheese
Stir in all the chopped vegetables and shredded cheese (if using). Mix gently to combine.
Step 5: Pour and bake
Pour the egg mixture evenly into the prepared baking dish. Bake for 30–35 minutes, or until the top is golden and the center is set. A knife inserted in the center should come out clean.
Step 6: Cool and serve
Let the casserole rest for about 5 minutes before slicing. This helps it set and makes serving easier.
Why You’ll Love This Recipe
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High in protein: Keeps you full and energized throughout the day.
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Loaded with vegetables: A delicious way to get your daily greens.
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Low in carbs: Perfect for low-carb or keto lifestyles.
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Meal-prep friendly: Make ahead and reheat all week.
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Family-approved: Mild, cheesy, and full of flavor — everyone will love it.
Variations to Try
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Mediterranean Egg Casserole: Add olives, feta, and sundried tomatoes.
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Meat Lovers’ Version: Include turkey bacon, ham, or sausage.
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Vegan Option: Replace eggs with a tofu scramble base and use plant-based cheese.
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Dairy-Free Version: Skip cheese or use a dairy-free substitute.
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Spicy Kick: Mix in diced jalapeños, chili flakes, or pepper jack cheese.
Tips for Perfect Egg Casserole
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Don’t overbake: Bake until just set; overbaking can make it rubbery.
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Drain veggies: Too much moisture from vegetables can make the casserole watery.
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Cool before cutting: This helps it slice cleanly.
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Double the recipe: For larger gatherings, simply double ingredients and use a bigger dish.
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Freeze portions: Slice and freeze individual squares for easy reheating.
How to Store and Reheat
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Refrigerate: Store in an airtight container for up to 4–5 days.
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Freeze: Wrap slices individually and freeze up to 2 months.
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Reheat: Microwave for 45–60 seconds or bake at 350°F for 10–12 minutes until warm.
Nutrition (Per Serving, Approx.)
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Calories: 150
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Protein: 12 g
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Carbs: 4 g
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Fat: 9 g
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Fiber: 1 g
Serving Suggestions
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Pair with whole-grain toast or avocado slices for a hearty breakfast.
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Serve with a side of fresh fruit salad or Greek yogurt for a balanced meal.
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Top with salsa or hot sauce for extra flavor.
