Mini Breakfast Casseroles with Cheddar and Spinach

by Michelle Dudash, Chef and Registered Dietitian Nutritionist

January 16, 2015 • 0 comments

Image by Elle Penner, RD

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I love a good breakfast casserole, but not the dose of greasy saturated fat from butter and sausage found in traditional recipes. In this version, I add the flavor back in with earthy scallions, spinach and garlic-and-herb seasoning. Two of these mini casseroles paired with an 8-ounce glass of milk adds 8 more grams of protein for a totally satisfying breakfast, with 24 grams of high-quality protein total. Plus each casserole offers four nutritious food groups with 4 grams of fiber per serving, providing you with a balanced meal to help keep you energized and satisfied throughout the morning.

One of my favorite things about this dish is that you can reheat leftovers in a toaster oven for a hot, satisfying clean eating breakfast in minutes. A microwave will also do the trick, minus the crusty muffin top. Or, you can prepare the muffin tins and fill with the ingredients the night before, refrigerate, and then bake the next morning.

I tested this recipe out on my inner circle, from my 1-year-old daughter to my father-in-law. It’s a real crowd pleaser.

Disclosure: The Milk Life campaign compensated me for my time in creating this recipe and writing this post.

Image by Elle Penner

Grab-and-Go Mini Breakfast Casseroles with Cheddar and Spinach

Canola or olive oil pan spray

4-5 slices whole-wheat bread, cubed (4 large slices or 5 small slices)

2 tablespoons extra-virgin olive oil

1 cup shredded reduced-fat sharp Cheddar cheese

3 scallions, green parts sliced, white parts chopped

1 teaspoon salt-free garlic and herb seasoning (or use 1/2 teaspoon garlic powder)

1/4 teaspoon salt

Freshly ground black pepper

1 (10-ounce) package frozen chopped spinach, thawed and water squeezed out well

5 large eggs

1 1/4 cups lowfat milk

Coat muffin tin with pan spray. Preheat oven to 375°F.

In a large mixing bowl, coat cubed bread with olive oil. Add cheese, scallions, garlic seasoning, salt and pepper, and crumble in the spinach. Stir well. Divide bread mixture evenly among the 12 muffin tin wells.

In the same mixing bowl, beat the eggs and stir in the milk. Pour the mixture over the bread in the muffin tin. Bake for 30 minutes, or until the bread on top is golden and crispy and the centers are set, not wet-looking. (Test by pressing lightly with your fingertips–the centers should bounce back. Or insert a toothpick into the center and it should come out clean.)

Cool for 5 minutes. Cut around the edges of the casseroles to remove from the muffin tins. Leftovers can be reheated in the toaster oven or microwave.

Prep time: 25 minutes

Cook time: 30 minutes

Makes 6 servings, 2 casseroles each

Nutrition Facts (per serving): 252 calories, 14 g total fat (5 g saturated fat, 0 g trans fat), 498 mg sodium, 170 mg cholesterol, 17 g total carbohydrate (4 g fiber), 16 g protein, 13% DV iron, 48% DV calcium, 125% DV Vitamin A, 3% DV Vitamin C.

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Grab-and-Go Mini Breakfast Casseroles with Cheddar and Spinach

By Michelle Dudash, Chef and Registered Dietitian Nutritionist Published: January 16, 2015

• Yield: servings (6 Servings)
• Prep: 25 mins
• Cook: 30 mins
• Ready In: 55 mins

One of my favorite things about this dish is that you can reheat leftovers in a toaster oven for a hot, satisfying clean eating breakfast in minutes.

Ingredients

• Canola or olive oil pan spray
• 4-5 slices (85 g) whole-wheat bread, cubed 4 large slices or 5 small slices
• 2 tablespoons extra-virgin olive oil
• 1 cup shredded reduced-fat sharp Cheddar cheese
• 3 scallions green parts sliced, white parts chopped
• 1 teaspoon salt-free garlic and herb seasoning (or use 1/2 teaspoon garlic powder)
• 1/4 teaspoon salt
• Freshly ground black pepepr
• 1 10-ounce package frozen chopped spinach thawed and water squeezed out well
• 5 large eggs
• 1 1/4 cups lowfat milk

Instructions

1. Coat muffin tin with pan spray. Preheat oven to 375°F.
   
2. In a large mixing bowl, coat cubed bread with olive oil. Add cheese, scallions, garlic seasoning, salt and pepper, and crumble in the spinach. Stir well. Divide bread mixture evenly among the 12 muffin tin wells.
   
3. In the same mixing bowl, beat the eggs and stir in the milk. Pour the mixture over the bread in the muffin tin. Bake for 30 minutes, or until the bread on top is golden and crispy and the centers are set, not wet-looking. (Test by pressing lightly with your fingertips--the centers should bounce back. Or insert a toothpick into the center and it should come out clean.)
   
4. Cool for 5 minutes. Cut around the edges of the casseroles to remove from the muffin tins. Leftovers can be reheated in the toaster oven or microwave.
   

• Cuisine: American
• Course: Breakfast
• Skill Level: Easy