Heart-Healthy Hearty Breakfast Casserole
Start your day with a nourishing and delicious "Heart-Healthy Hearty Breakfast Casserole" that’s as satisfying as it is wholesome. Packed with fiber-rich rolled oats, protein-loaded egg whites, and a vibrant medley of vegetables like baby spinach, cherry tomatoes, and red bell pepper, this casserole is designed to fuel your day while supporting your heart health. A savory blend of low-fat mozzarella cheese, creamy Greek yogurt, and aromatic spices like garlic powder and oregano adds layers of flavor without sacrificing nutrition. Baked to golden perfection in just under an hour, this casserole is a low-calorie, low-sodium, and high-protein breakfast option that serves the entire family—perfect for meal prep or weekend brunches. Embrace this nutritious comfort food for a satisfying start every morning!
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Recipe Information
Ingredients
- 1 cup old-fashioned rolled oats
- 1 cup low-sodium vegetable broth
- 6 large egg whites
- 0.5 cup skim milk
- 2 cups baby spinach
- 1 cup cherry tomatoes, halved
- 1 medium red bell pepper, diced
- 3 green onions, chopped
- 1 cup non-fat plain Greek yogurt
- 0.5 cup low-fat mozzarella cheese, shredded
- 1 tablespoon olive oil
- 0.5 teaspoon garlic powder
- 0.5 teaspoon dried oregano
- 0.25 teaspoon black pepper
- 0.25 teaspoon salt
Instructions
Preheat your oven to 375°F (190°C). Grease a 9x13 inch baking dish lightly with olive oil.
In a medium saucepan, bring the vegetable broth to a boil. Stir in the oats, reduce heat to low, and let them simmer until they begin to soften, about 3 minutes. Remove from heat and set aside.
In a large mixing bowl, whisk together the egg whites and skim milk. Add Greek yogurt and whisk until smooth.
Add the softened oats to the egg mixture along with spinach, cherry tomatoes, red bell pepper, and green onions. Stir well to combine.
Stir in the garlic powder, oregano, black pepper, and salt until everything is evenly mixed.
Pour the mixture into the prepared baking dish. Sprinkle the shredded mozzarella cheese evenly over the top.
Bake in the preheated oven for 35-40 minutes or until the center is set and the top is golden brown.
Let cool for about 5 minutes before slicing into squares and serving. Enjoy your heart-healthy start to the day!
Nutrition Facts
Calories |
164 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.0 g | 6% | |
| Saturated Fat | 1.6 g | 8% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 7 mg | 2% | |
| Sodium | 257 mg | 11% | |
| Total Carbohydrate | 17.6 g | 6% | |
| Dietary Fiber | 3.2 g | 11% | |
| Total Sugars | 5.9 g | ||
| Protein | 13.8 g | 28% | |
| Vitamin D | 0.2 mcg | 1% | |
| Calcium | 173 mg | 13% | |
| Iron | 1.4 mg | 8% | |
| Potassium | 360 mg | 8% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
