Clean Eating Spinach and Bell Pepper Breakfast Casserole

by Michelle Dudash, Chef and Registered Dietitian Nutritionist

January 23, 2013 • 2 comments

Start the day the healthy way with breakfast casserole

When it comes to breakfast, I rely on a multitude of mix-and-match quick-fix basics, including hard-boiled eggs, fruit, oatmeal, smoothies, yogurt, toast, frozen waffles, or perhaps even one of my make-ahead breakfast cookies. But for holidays, special occasions or hungry houseguests, I like to step it up a notch. I get excited when I see a hearty breakfast casserole on a buffet, and try to forget about the saturated fat-laden ingredients that most contain.

So I decided it was time to take matters into my own hands. This is my clean eating version, made with vegetables, healthy fats and whole-grain bread, providing the perfect opportunity for using up the ends of a bread loaf. I keep the sodium in this dish moderate by using only a quarter teaspoon of salt. Then right before eating I spritz my serving with Bragg’s liquid amino acids to get the “salt” needed for my taste buds.

Feel free to play around with the vegetables you use, just keep in mind that you need to precook them so you won’t end up with a watered down version. If you have some fresh herbs lying around, like parsley, basil or chives, sprinkle on a couple of tablespoons.

A “thank you” shout out to my college BFF Kim for the inspiration to create this recipe, and to her sister Connie for her feedback about using the ends of the bread loaf.

Print Recipe

Clean Eating Spinach and Bell Pepper Breakfast Casserole

Expeller-pressed canola oil spray

4 slices (85 g) whole-wheat bread, cubed small (about 3 cups)

4 teaspoons (20 ml) extra-virgin olive oil (2 teaspoons for the crust, 2 teaspoons for the vegetables)

1 large or 2 small leeks (about 1 3/4 cups, or 155 g), white part only, halved & sliced

3 cups (90 g) roughly chopped baby spinach

10 large eggs

1 cup (235 ml) low-fat milk

1 cup (140 g) diced chicken sausage (about 1-2 links)

2 teaspoons (10 g) Dijon mustard

1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

1/4 cup (45 g) diced roasted red bell peppers

Preheat oven to 350˚F (180˚C). Lightly coat an 8 x 8-inch (or 20.3 x 20.3 cm) baking dish with oil spray. Spread the bread cubes in the bottom of the pan and press with hands to shape a crust. Drizzle with 2 teaspoons (10 ml) oil. Bake crust until crispy around the edges, about 10 minutes. Allow to cool. Place a large sauté pan on medium-low heat and add 2 teaspoons (10 ml) olive oil. Add the leeks and cook until translucent, about 5 minutes, then add spinach and cook 2 more minutes until liquid releases and evaporates. Remove from heat and cool.

In a large bowl, beat the eggs until well blended. Add milk, sausage, Dijon, salt and pepper. Stir vegetables into egg mixture. Slowly pour the egg mixture over the baked crust. Evenly sprinkle the bell peppers on top. Bake 40-45 minutes, or until set in the middle. Allow the casserole to rest a few minutes before cutting.

Prep time: 25 minutes

Cook time: 40-45 minutes

Makes 9 servings

Nutrition Facts (per serving): 190 calories, 10 g total fat (3 g saturated fat, 0 g trans fat), 338 mg sodium, 217 mg cholesterol, 11 g total carbohydrate (2 g fiber), 13 g protein, 11% DV iron, 10% DV calcium, 32% DV Vitamin A, 15% DV Vitamin C.

Disclosure: This post contains an Amazon Affiliate link.