Have a healthy breakfast on busy mornings in under two minutes with this egg casserole recipe with spinach.

Of all the mistakes I see people making with their eating routine, the most common is NOT starting the day off with a balanced breakfast.  Why is this an issue?

What you eat or fail to eat in the morning can directly affect what and how much you eat later in the day. Missing a healthy breakfast makes it more likely you’ll snack or find yourself eating more in the late afternoon or evening. That can affect your weight, digestion, and sleep.

Why this egg casserole recipe works for a busy morning

When your mornings are busy or unpredictable, having a breakfast that takes under two minutes to prepare is essential.

This easy egg casserole with spinach and cheese makes a fast and healthy breakfast on busy days.

This egg “breakfast bake,” can be made ahead of time and kept in the refrigerator for several days.

In the morning, you simply cut a slice, reheat it in the microwave for one minute, and then eat it!

If you don’t like spinach, use these alternatives!

Try using chopped frozen broccoli instead, but if you’re following the low FODMAP diet to manage IBS (irritable bowel syndrome), be sure to check which type of frozen broccoli you are using.

Another alternative for the spinach is to use collard greens or Swiss chard in this recipe. (These are FODMAP free alternatives.)  Some grocery stores carry chopped and frozen collard greens, which makes them super easy to use.

Swiss chard can be found in the fresh produce aisle at your local grocery store or farmer’s market. To learn more about why it is a nutritious and versatile vegetable for your meals, read “Swiss chard: 7 questions answered about this nutritious vegetable.”

Use this recipe for more than breakfast!

Another great thing about this spinach egg breakfast casserole is it can make a healthy lunch or for “breakfast for dinner” nights.  Just serve it with a side salad or another non-starchy vegetable.

Make getting breakfast into your day easier

When people see me for nutrition counseling, we often discuss ways to make it easier to make healthier eating choices on busy days.  Using shortcuts like this recipe can certainly help.

If you are looking for other ways to transition to eating better or to keep the changes you do make in place for longer, be sure to download my free e-book “Your Guide to Success With Healthy Eating Goals For The Long Term”    I share some simple steps you can take to make that possible.

If you’re looking for more personalized help, schedule a free discovery call with me. We can talk about what you’d like to accomplish and how I can help you.

Easy Egg Casserole With Cheese and Spinach

Make this easy breakfast casserole ahead of time and you'll be able to enjoy it for breakfast, lunch or dinner later during your busy week! After cooking it will keep in the refrigerator for several days. Just cut a piece and reheat in the microwave for a fast meal anytime.

This recipe is gluten free and can be low FODMAP with the changes indicated in the recipe.

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Course: Breakfast, dinner, lunch

Cuisine: American, FODMAP friendly, Gluten Free, low FODMAP, vegetarian

Keyword: breakfast, casserole, egg, gluten free, Low FODMAP, meal prep

Prep Time: 10 minutes minutes

Cook Time: 1 hour hour

Resting Time: 10 minutes minutes

Total Time: 1 hour hour 10 minutes minutes

Servings: 6

Calories: 250kcal

Author: Lisa Garcia, registered dietitian nutritionist

Ingredients

• 2 cups cooked brown rice *
• 3 ounces reduced-fat cheddar cheese **
• 1 # bag frozen chopped spinach
• 1 cup low fat cottage cheese ***
• 4 eggs
• 1 cup 1% milk ***
• 1/8 tsp ground nutmeg
• 1/8 to ¼ tsp chili powder
• Fresh ground pepper as desired

Instructions

• Pre-heat oven to 425°.
• Put spinach in the microwave to defrost.
• Lightly grease a square or rectangular baking dish with cooking spray or a small amount of oil. Spread rice evenly across the bottom of the dish.
• Sprinkle half of the grated cheese over the rice.
• Gently press water from the spinach. Evenly spread spinach over the cheese and rice.
• Spread cottage cheese over the spinach.
• In separate bowl mix eggs, spices and milk. Gradually pour egg mixture into pan and top with remaining shredded cheese.
• Bake 15 minutes at 425°. Reduce heat to 350° and bake 45 to 60 minutes or until a knife inserted into the center comes out mostly clean.

  The cooking time will vary based on the size pan you use.
• Let sit 10 minutes, then serve. It's also good cold or reheated.

Notes

*If you don't have leftover rice,  use the quick cooking aka “minute” type of brown rice, but reduce the water by 20%.  You want the rice to be a bit dry to absorb the liquid of the casserole. 

** You could use the pre-shredded cheddar cheese, but if you have food sensitivities or food allergies, check the bag to make sure the anti-caking agent used on the cheese isn't something your body reacts to.  The cheese used in this recipe was Cabot's 50% Light Sharp Cheddar Cheese.  

***  If you are following a low FODMAP diet, choose lactose free versions of these ingredients.

Nutrition

Calories: 250kcal | Carbohydrates: 27g | Protein: 18g | Saturated Fat: 3g | Sodium: 377mg