How to Make a Seasonal Breakfast Casserole

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Having a Seasonal Breakfast Casserole first thing in the morning is a great way to start the day, but who has time to cook up a fresh batch of eggs and veggies every morning?

That’s why this breakfast casserole idea works so well. You can whip it up quickly on Sunday morning and store leftovers in single serve containers to use all week long.

 

All it takes is a few simple, natural, whole ingredients! With a little time and attention you can make something on the lighter side, yet still filling that you’ll be excited to eat and proud to serve!

Seasonal Breakfast Casserole

  • 1 zucchini, shredded
  • 1 yellow (Summer) squash, shredded
  • 1/4 onion, shredded
  • 1 red pepper, diced
  • 1 sausage link, chopped
  • 1 cup spinach, chopped
  • 1/2 cup cheese, shredded
  • 1 oz parmesan cheese
  • 4 egg
  • 1/2 cup light almond milk
  • 1 tsp salt
  • 1/2 tsp black pepper

Directions:

  1. Spray a pan with nonstick cooking spray.
  2. Add chopped and shredded veggies and optional sausage.
  3. Whisk together eggs, salt, pepper and milk in a small bowl and pour on top.
  4. Bake at 375 for 40-45 min.
  5. Remove, top with cheese serve immediately or package in single serve containers to last all week long!

Other Breakfast Casserole Filling Ideas:

By no means are these veggies the only things you can toss in here. The list of what you can toss in here is endless, which makes it the perfect dish to serve year round and you can fill it with the most seasonally delicious produce.

And if you’re a vegetarian, skip the sausage! Let the eggs and almond milk be the canvas for your seasonal breakfast casserole! Here are some quick ideas if you’re looking for a good starting ground based on the seasons.

Summer Produce Filling Ideas

  • Beets (pre-roasted and diced)
  • Bell Peppers (diced)
  • Corn
  • Eggplant (pre-roasted and diced)
  • Green Beans (diced)
  • Jalapeno Peppers (diced)
  • Peas
  • Tomatoes (diced)

Fall Produce Filling Ideas

  • Acorn or Butternut Squash (pre-roasted and diced)
  • Broccoli (finely chopped)
  • Brussels Sprouts (shredded)
  • Cauliflower (finely chopped)
  • Jalapeno Pepers (diced)
  • Mushrooms (sliced)
  • Swiss Chard (shredded)

Winter Produce Filling Ideas

  • Brussels Sprouts (shredded)
  • Collard Greens (chopped)
  • Kale (chopped)
  • Sweet Potatoes (pre-roasted and diced)

Spring Produce Filling Ideas

  • Asparagus (blanched)
  • Broccoli (finely chopped)
  • Collard Greens (chopped)
  • Corn & Peas (frozen if you’d like!)
  • Green Beans (chopped)
  • Swiss Chard (shredded)

More Delicious Protein Filling Ideas

Filling your casserole with at least two to three different veggie is a great way to load it with color, flavor, fiber (making it more filling) and of course, health boosting phytochemical power! The eggs provide some protein, but if you’re looking to boost the protein content, here are some great ideas:

  • Bacon or Turkey Bacon
  • Cooked Quinoa
  • Cooked and Cubed Ham
  • Black Beans
  • Roasted Chicken
  • Grilled Shrimp

More Delicious & Decadent Filling Ideas

If you want to give your casserole a luxurious and decadent feel, try adding any one of these flavors. But beware, all these flavors are not as interchangeable as the proteins and produce listed above!

  • Feta Cheese
  • Smoked Salmon
  • Chunky Salsa
  • Artichoke Hearts
  • Sun Dried Tomatoes
  • Caramelized Onion
  • Fresh herbs like Chives, Fennel,  Basil, Thyme, Tarragon

Breakfast Casserole Serving Size and Nutrition

This casserole deceptively low calorie but nutritionally dense with micro and macronutrients. The entire dish looks like it should feed 9 based on aesthetic serving size, but then it would be too low calorie to serve as a meal. The entire dish, with the recipe as listed is only 4 servings. Get ready to be very, very full! Based on 4 servings, you can count on:

  • 250 calories
  • 3g fiber
  • 16g protein
  • 96% vitamin C
  • 45% vitamin A
  • 28% calcium
  • 11% iron

The dish is also high in phosphorus and selenium. FYI, I just read about a study from Diabetes Care the other day while working on my CPT recertification, that people with high levels of selenium were less likely to develop type 2 diabetes.

Or, of course, you can always add breakfast to your order from our kitchen and we’ll cook, pack it and deliver it to your door!

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Seasonal Breakfast Casserole