3 Healthy and Delicious Breakfast Casserole Ideas

3 Healthy and Delicious Breakfast Casserole Ideas

Everyone has heard it by now, breakfast is the most important meal of the day. It gets your digestive system working and gives you a much-needed energy boost in the morning. If you find that eating a healthy breakfast can be tough because you don't have a lot of time to make it, try these simple or make-ahead recipes that bake up quickly.

Have fun with frittatas

Frittatas, a type of egg dish, stir up easily and cook in less than 15 minutes. This dill and zucchini version gives you a healthy breakfast that's under 150 calories. Add a serving of salmon to make it more filling.

Ingredients:

  • 2 teaspoons butter
  • 2 cups chopped zucchini
  • 2 large scallions, thinly sliced
  • 2 cups egg substitute
  • 1 tablespoon water
  • 2 tablespoons chopped fresh dill
  • 1/4 teaspoon ground black pepper
  • 3 tablespoons Parmesan cheese

In a skillet, heat the butter and zucchini, stirring occasionally. Add scallions and continue cooking until zucchini is slightly tender. Whisk the rest of the ingredients together, pour the mixture into skillet with vegetables and let cook for about five minutes. Lift the edges of the eggs to let the uncooked mixture reach the bottom of the pan. Transfer skillet to the broiler to finish. Pull it out and enjoy.

Build a breakfast strata

Layering egg substitute, whole grain bread, veggies and cheese gives you a casserole you can prep the night before. It's less than 250 calories per serving.

Ingredients:

  • 2 teaspoons butter
  • 2 cups chopped onion
  • 1 tablespoon sugar
  • 4 cups broccoli florets
  • 1 teaspoon Italian seasoning
  • 1/3 cup water
  • 12 slices whole grain bread, halved diagonally
  • 2 ounces reduced-fat shredded Swiss cheese
  • 1/2 cup grated Parmesan
  • 2 cups egg substitute
  • 2 cups fat-free milk
  • 2 tablespoons Dijon mustard
  • 1/4 teaspoon ground black pepper

Caramelize the onions with the butter and sugar. Then, add the broccoli and Italian seasoning. After two to three minutes, add water and continue cooking until it evaporates. Remove the pan from heat. Use cooking spray to prepare an 11" x 7" baking dish. Layer half of the bread on the bottom of the dish, then cover with the broccoli mixture. Put cheese on top and cover with bread. In a bowl, mix remaining ingredients and pour over the bread. Cover the dish and let sit overnight in the fridge. Cook for about an hour in a 350-degree oven.

Create a heart-healthy quiche

You can make almost any quiche recipe more healthy by making just a few changes. Swap the pastry crust for bread crumbs, the cream for fat-free evaporated milk, full fat for reduced-fat cheese and egg substitute for eggs. This will cut out most of the saturated fat and help reduce calories while leaving you with all of the protein.

These recipes and substitution options will help you create a luxurious breakfast out of ingredients that fit into almost any diet plan. Be sure to use egg substitute when possible and always go for the reduced fat cheeses and dairy.


CATEGORIES: Recipes, Breakfast, Food, Healthy, Eating, Cooking, Healthy-food, Healthy-breakfast, Breakfast-ideas