Low Fat Egg and Ham Breakfast Casserole
Start your morning off right with this Low Fat Egg and Ham Breakfast Casserole, a wholesome and protein-packed dish that’s perfect for busy weekdays or relaxed weekend brunches. This recipe features a light and fluffy mixture of egg whites, whole eggs, and low-fat milk, paired with lean diced ham, vibrant bell peppers, baby spinach, and a touch of shredded low-fat cheese for a satisfying yet guilt-free meal. Bursting with flavor and loaded with veggies, this casserole is baked to perfection in just 35 minutes, making it an effortless make-ahead option for meal prep. It’s low in fat, high in nutrients, and a delicious way to fuel your day. Serve it warm for a cozy breakfast or enjoy leftovers reheated for simple on-the-go eats!
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Recipe Information
Ingredients
- 10 large egg whites
- 4 large eggs
- 1 cup low-fat milk
- 1 cup lean ham, diced
- 1.5 cups bell peppers, diced (any color)
- 1 cup baby spinach, chopped
- 1 medium onion, diced
- 1 cup low-fat shredded cheese (e.g., cheddar or mozzarella)
- 0.5 teaspoons salt
- 0.25 teaspoons black pepper
- 1 as needed cooking spray
Instructions
Preheat your oven to 375°F (190°C).
Lightly grease a 9x13-inch casserole dish with cooking spray and set aside.
In a large mixing bowl, whisk together the egg whites, eggs, and low-fat milk until well combined.
Add the salt and black pepper to the egg mixture and whisk again to incorporate.
In a large skillet over medium heat, sauté the diced onion and bell peppers for 3-4 minutes until softened.
Add the chopped baby spinach to the skillet and cook for an additional 1-2 minutes until wilted. Remove the skillet from heat.
Scatter the diced ham evenly across the prepared casserole dish.
Top the ham with the sautéed vegetables, spreading them out in an even layer.
Pour the egg mixture over the ham and vegetables, ensuring it covers the casserole dish evenly.
Sprinkle the shredded low-fat cheese on top of the egg mixture.
Bake in the preheated oven for 30-35 minutes, or until the casserole is set, and the top is lightly golden.
Remove from the oven and let cool for 5-10 minutes before slicing into six portions.
Serve warm and enjoy!
Nutrition Facts
Calories |
230 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.0 g | 10% | |
| Saturated Fat | 3.1 g | 15% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 154 mg | 51% | |
| Sodium | 937 mg | 41% | |
| Total Carbohydrate | 9.0 g | 3% | |
| Dietary Fiber | 1.5 g | 6% | |
| Total Sugars | 5.7 g | ||
| Protein | 26.0 g | 52% | |
| Vitamin D | 1.1 mcg | 6% | |
| Calcium | 230 mg | 18% | |
| Iron | 1.8 mg | 10% | |
| Potassium | 431 mg | 9% | |
*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.
