Healthy Spinach Bell Pepper Breakfast Casserole Recipe

Ingredients

Vegetables

• 2 medium red bell peppers, chopped (about 2 cups)
• ¾ cup thinly sliced green onion (about 1 small bunch)
• 5 ounces roughly chopped spinach (about 5 cups)

Egg Mixture

• 12 eggs
• 3 tablespoons full-fat dairy (heavy cream, half-and-half, whole milk, sour cream, or yogurt)
• Several dashes of hot sauce (like Cholula)
• ½ teaspoon fine salt
• 10 twists of freshly ground black pepper

Other

• 1 tablespoon extra-virgin olive oil
• 4 ounces (1 cup) crumbled feta or goat cheese, divided
• Butter (for greasing the pan)

Instructions

1. Preheat your oven to 350 degrees Fahrenheit. Generously grease a 9 by 13-inch baking pan with butter to prevent sticking and ensure even cooking.
2. In a large skillet, heat the olive oil over medium heat until shimmering. Add the chopped red bell peppers and sliced green onions. Cook for 8 to 10 minutes, stirring occasionally, until the peppers are tender and cooked through.
3. Add the chopped spinach to the skillet with the other vegetables. Stir and cook for about 2 minutes until the spinach is wilted. Remove from heat and set aside to cool slightly.
4. Crack the eggs into a medium mixing bowl. Add your choice of 3 tablespoons full-fat dairy, several dashes of hot sauce, salt, and black pepper. Whisk gently until the eggs are fully blended.
5. Stir half of the crumbled feta or goat cheese into the egg mixture. Then fold in the lightly cooled sautéed vegetables until evenly combined.
6. Pour the egg and vegetable mixture into the prepared baking pan. Evenly sprinkle the remaining feta cheese on top of the mixture.
7. Place the pan in the preheated oven and bake for 35 minutes until the casserole is puffed, set, and the center barely jiggles. Confirm doneness by inserting a fork about ¼ inch into the center; it should come out clean.
8. Remove the casserole from the oven and let it cool on a rack. Slice with a sharp knife and serve warm. Leftovers will keep well in the refrigerator for up to four days and can be enjoyed chilled or gently reheated.

Notes

• Prepare in advance: You can cover the egg and vegetable mixture and refrigerate it for up to two days before baking. Baking time may be slightly longer if starting from cold.
• Vegetable variations: Feel free to substitute other vegetables such as kale or chard; note that heartier greens may require additional cooking time.
• Freezing: Freezing leftovers is not recommended as it may cause the texture to become watery and rubbery. This dish is best enjoyed fresh or refrigerated.

Nutrition

Serving: 1 serving (about 1/8th of casserole) | Calories: 210kcal | Carbohydrates: 6g | Protein: 14g | Fat: 15g | Saturated Fat: 5g | Trans Fat: 0g | Cholesterol: 260mg | Sodium: 340mg | Fiber: 2g | Sugar: 3g