Breakfast Casserole

How to Make a Seasonal Breakfast Casserole

I love the idea of a seasonal breakfast casserole. Whether you make it for a brunch to feed an army of people all at once or you make it on a Sunday and have healthy breakfast on hand all week long…

Breakfast Casserole

All it takes is a few simple, natural, whole ingredients! With a little time and attention you can make something  low calorie yet filling that will make you proud to serve. And let’s not forget it’s health boosting properties and tasty flavor!

Seasonal Breakfast Casserole Black Pepper & Basil Polenta Crust

  • 1/2 cup cornmeal
  • 2 cups low sodium vegetable broth
  • 1T fresh basil
  • 1/2 tsp black pepper

Directions: 

  1. Preheat oven to 375.
  2. Bring broth to a boil and slowly add cornmeal and mix well, reduce heat to a simmer.
  3. Stir constantly for first few minutes to avoid clumping then every few minutes thereafter.
  4. Cook for about 30 min, when the polenta starts to meld together and pull away from the pot.
  5. Stir in chopped basil and black pepper and pour into casserole dish.

Breakfast Casserole Veggie, Egg and Sausage Filling

  • 1 zucchini, shredded
  • 1 yellow squash, shredded
  • 1/4 onion, shredded
  • 1 red pepper, diced
  • 1 sausage link, chopped
  • 1 cup spinach, chopped
  • 1/2 cup swiss cheese, shredded
  • 1 oz parmesan cheese
  • 2 egg whites
  • 2 eggs
  • 1/2 cup light almond milk

Directions:

  1. Top polenta crust with shredded zucchini, onions and squash.
  2. Top with red peppers, spinach, sausage and cheese.
  3. Whisk together eggs, egg whites and milk in a small bowl and pour on top.
  4. Bake at 375 for 40-45 min.
  5. Remove, let cool slightly, serve and enjoy!

breakfast casserole

Other Breakfast Casserole Filling Ideas:

By no means are these veggies the only things you can toss in here. The list of what you can toss in here is endless, which makes it the perfect dish to serve year round and you can fill it with the most seasonally delicious produce.

And if you’re a vegetarian, skip the sausage! Vegan? Kick the cheese to the curb! Let the polenta crust be your breakfast casserole canvas and you create your own divine dish. Here are some quick ideas if you’re looking for a good starting ground based on the seasons. This list is abridged from Fruits and Veggies More Matters:

Fall Produce Filling Ideas

  • Acorn Squash (pre-roasted and diced)
  • Broccoli (finely chopped)
  • Brussels Sprouts (shredded)
  • Butternut Squash (pre-roasted and diced)
  • Cauliflower (finely chopped)
  • Jalapeno Pepers (diced)
  • Mushrooms (chopped)
  • Sweet Potatoes (pre-roasted and diced)
  • Swiss Chard (shredded)

Winter Produce Filling Ideas

  • Brussels Sprouts (shredded)
  • Collard Greens (chopped)
  • Kale (chopped)
  • Sweet Potatoes (pre-roasted and diced)

Spring Produce Filling Ideas

  • Asparagus (blanched)
  • Broccoli (finely chopped)
  • Chives (diced)
  • Collard Greens (chopped)
  • Corn
  • Fennel (minced)
  • Green Beans (chopped)
  • Peas
  • Swiss Chard (shredded)

Summer Produce Filling Ideas

  • Beets (pre-roasted and diced)
  • Bell Peppers (diced)
  • Corn
  • Eggplant (pre-roasted and diced)
  • Green Beans (diced)
  • Jalapeno Peppers (diced)
  • Peas
  • Tomatoes (diced)

Other Delicious Filling Ideas

  • Bacon or Turkey Bacon
  • Quinoa
  • Ham
  • Feta Cheese
  • Smoked Salmon
  • Chunky Salsa
  • Black Beans
  • Artichoke Hearts
  • Sun Dried Tomatoes
  • Caramelized Onion

Breakfast Casserole Serving Size and Nutrition

This casserole deceptively low calorie but nutritionally dense with micro and macronutrients. The entire dish looks like it should feed 9 based on aesthetic serving size, but then it would be too low calorie to serve as a meal. The entire dish, with the recipe as listed is only 4 servings. Get ready to be very, very full! Based on 4 servings, you can count on:

  • 250 calories
  • 3g fiber
  • 16g protein
  • 96% vitamin C
  • 45% vitamin A
  • 28% calcium
  • 11% iron

The dish is also high in phosphorus and selenium. FYI, I just read about a study from Diabetes Care the other day while working on my CPT recertification, that people with high levels of selenium were less likely to develop type 2 diabetes.

Might you make this breakfast casserole some day?

If so, which of your favorite veggies might you toss in there? 

Teresa Marie Howes, BS, CPT, HHP
Teresa Marie is a nutrition expert, fitness enthusiast and health coach. She is backed with a BS in Nutrition, an MBA, a CPT from ACE and 16+ years of experience in the weight loss and wellness space. She is the founder and lead contributor of this site and coaches clients across the globe on how to achieve better health and more happiness by implementing the 4 Universal Diet Truths of her Clean & Colorful Concept.

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