Healthy Broccoli Breakfast Casserole

What’s for breakfast? Look no further if you want fiber and protein to fuel your morning. This casserole has a serving of broccoli to give you a head start on your vegetables for the day. It’s made with eggs and egg white to provide plenty of protein without overdoing it on cholesterol and saturated fat. Add herbs, spices, and low-fat cheese, and you can have a satisfying but easy breakfast casserole any day.

‍

Add any additional vegetables like chopped tomatoes or spinach leaves. You can add more low-fat cheese if you like, or top the casserole with 1-2 ounces of parmesan cheese or 2-3 tablespoons of chopped nuts. 

‍

For a more balanced breakfast, try adding a source of high-fiber carbohydrate like 1 cup of cooked cubes of potato or sweet potato, or 1 cup of cooked brown rice or whole-wheat pasta, to the batter. Another option for more fiber and antioxidants is to serve your casserole with fresh fruit. 

‍

Freeze leftovers in single-serving portions for quick breakfasts in the future.

Recipe for Broccoli Breakfast Casserole

Makes 4 servings

Ingredients: 

• 2 cups of fresh or frozen broccoli florets, chopped into small pieces
• 4 large eggs and 4 egg whites
• ¼  cup of skim milk or nondairy milk
• Salt and pepper to taste
• (Optional) ¼ teaspoon of garlic powder
• (Optional) ¼ cup of shredded low-fat cheddar cheese

Instructions: 

1. Preheat the oven to 375°F. Lightly grease an 8x8-inch baking dish with cooking spray.
2. If using fresh broccoli, steam or microwave the chopped broccoli florets for 2-3 minutes until slightly tender but still bright green. Drain any excess water and set aside.
3. In a medium bowl, whisk together the eggs, milk, salt, pepper, and garlic powder.
4. Spread the steamed broccoli evenly in the prepared baking dish. Pour the egg mixture over the broccoli. Sprinkle the shredded cheese on top if using.
5. Bake in the preheated oven for 20-25 minutes, or until the eggs are set and slightly golden on top.

Nutrition information per serving: 130 kcal; 7 g total fat; 2 g saturated fat; 200 mg sodium; 140 mg cholesterol; 4 g total carbohydrates; 1 g dietary fiber; 2 g sugar; 11 g protein.

‍