Breakfast casserole is one of the easiest ways to turn a busy morning into a calm, “already-done” meal. Instead of scrambling eggs in a rush, a breakfast casserole lets you bake once and eat well for several days—with protein, veggies, and smart carbs all in one pan.
Observational data suggest that people who regularly eat a higher-protein breakfast tend to have better appetite control and may consume fewer calories later in the day compared with those who skip breakfast or rely on sugary options. Higher-protein patterns (around 25–30% of daily calories) are consistently linked with improved satiety and easier weight management.
Why this breakfast casserole works for a healthy blog
- High in protein: Eggs + Greek yogurt + cheese = strong protein base.
- Full of vegetables: Peppers, spinach, and onion add fibre, colour, and antioxidants.
- Smart carbs: Potatoes give slow-digesting carbs and potassium, especially when baked and cooled then reheated.
- Meal prep friendly: Bake once, eat for 3–4 days.
500 g potatoes (about 3–4 small/medium), scrubbed and cut into small cubes
1 tbsp olive oil
½ tsp paprika
½ tsp garlic powder
Salt and black pepper to taste
Preheat the oven
Heat to 200°C / 400°F. Lightly grease a 23×33 cm (9×13 in) baking dish.
Season the potatoes
Toss potato cubes with 1 tbsp olive oil, paprika, garlic powder, salt and pepper.
Spread in an even layer in the baking dish.
Roast
Bake for 15–20 minutes, stirring once halfway through, until the potatoes are just tender and starting to brown around the edges.
While they roast, prepare the vegetables and egg mixture.
Sauté aromatics
Heat 1 tbsp olive oil in a large pan over medium heat.
Add onion and cook 3–4 minutes until softened.
Add peppers and zucchini
Add diced bell pepper (and zucchini if using).
Cook 4–5 minutes, stirring, until just tender.
Add spinach
Stir in spinach; cook 1–2 minutes until wilted.
Season lightly with a pinch of salt and pepper.
Turn off heat and set aside.
Whisk eggs and dairy
In a large bowl, whisk together 8 eggs, milk and Greek yogurt until smooth.
Add cheese and seasonings
Stir in shredded cheese, dried herbs, chili flakes (if using), salt and pepper.
Fold in the cooked vegetables
Add the sautéed vegetable mixture into the egg mixture and combine evenly.
Layer over potatoes
Once the potatoes have roasted, remove the dish from the oven.
Spread them out again in an even layer if they’ve shifted.
Pour egg mixture
Pour the egg–vegetable–cheese mixture evenly over the potatoes.
Gently shake the dish so the mixture distributes well between the potatoes.
Reduce oven temperature
Lower to 180°C / 350°F.
Bake the casserole
Bake for 25–30 minutes, or until:
The centre is set (no liquid jiggle when you shake the pan), and
The top is lightly golden in spots.
Rest & serve
Let the breakfast casserole rest for 10 minutes before slicing.
This allows it to firm up, making cleaner squares.
These are rough estimates using typical ingredients:
Calories: 280–320 kcal
Protein: 18–22 g
Carbohydrates: 18–22 g
Fat: 15–18 g (mostly from eggs, cheese, olive oil)
Fibre: 3–4 g
Key nutrients:
High-quality protein from eggs and Greek yogurt
Vitamin A, C, and antioxidants from peppers and spinach
Potassium and B vitamins from potatoes and eggs
1. Can I make breakfast casserole the night before?
Yes. Assemble everything (including potatoes, veggies, and egg mixture) in the baking dish, cover tightly, and refrigerate overnight. In the morning:
- Let it sit at room temperature for 15–20 minutes.
- Bake as directed, adding 5–10 minutes if needed until fully set.
- This is perfect for “overnight breakfast casserole” queries.
2. Can I freeze breakfast casserole?
Yes:
- Bake the casserole, let it cool completely, then cut into portions.
- Wrap pieces individually and freeze up to 2–3 months.
- Reheat in the oven or microwave until hot in the centre.
3. How do I make this breakfast casserole vegetarian?
Simply:
- Skip any meat add-ins (if you choose to add turkey sausage or bacon).
- Keep eggs, yogurt, cheese and veggies.
If you want more protein, you can add cooked lentils, black beans, or crumbled tofu into the egg mixture.
Leave a Reply