Breakfast casseroles are a fantastic way to start the day, offering a convenient and customizable option for a healthy and satisfying meal. For those following the DASH (Dietary Approaches to Stop Hypertension) diet, breakfast casseroles can be easily adapted to fit the guidelines, emphasizing low sodium, high potassium, and plenty of fruits, vegetables, and whole grains. This article explores a variety of DASH diet-friendly breakfast casserole recipes, incorporating flavorful ingredients and providing options for different dietary needs and preferences.
Vegetarian Hash Brown Breakfast Casserole
This vegetarian hash brown breakfast casserole is loaded with vegetables and cheesy goodness and has a hash brown crust. It's a delightful and nutritious option that caters to both vegetarian and DASH diet preferences.
Ingredients
- Shredded hash browns: Using frozen shredded hash browns is recommended for ease and a crispier crust.
- Olive oil: Helps to crisp up the hash browns and sauté the vegetables.
- Veggies: A combination of sautéed peppers, onions, garlic, mushrooms, and spinach is used, but feel free to use whatever veggies you have on hand!
- Eggs: The base of the casserole, providing protein and structure.
- Non-dairy milk: Almond milk is a great light option, but any dairy or non-dairy milk will work.
- Cheddar cheese: Adds saltiness and creaminess. For a dairy-free option, skip the cheese or use a dairy-free alternative.
Instructions
- Bake hash browns: Preheat the oven to 400°F and spray a 9×13 casserole dish with cooking spray. Add shredded potatoes to the baking dish and drizzle with 1 teaspoon oil and sprinkle with a dash of salt and pepper. Bake for 30 minutes, until potatoes start to brown and crisp up.
- Sauté veggies: While potatoes bake, add 2 teaspoons of oil to a large skillet over medium heat and add onion, garlic, bell pepper and mushrooms. Cook for 7-10 minutes or until all the liquid from the mushrooms have evaporated. Add spinach with salt and pepper and stir until wilted.
- Combine: Whisk eggs and milk together in a large bowl. Once the veggies are cool, add them to the egg mixture with the cheddar cheese.
- Bake: Top off with an additional ½ cup of cheddar cheese and bake for 20-25 minutes until set and eggs are no longer jiggly.
Tips for Perfection
- For the best results use frozen, pre-shredded hash browns.
- Make sure to press the hash browns down with a spatula or spoon immediately after removing them from the oven.
- Skip the pre-shredded cheese and use hand-shredded cheese! I definitely recommend buying a block of cheese and grating it yourself. Fresh is always better and shredding the cheese takes no time at all. The pre-shredded store-bought cheeses typically contain preservatives like potato starch, natamycin and/or cellulose to prevent the shreds from clumping together in the bag.
- The good thing about this breakfast casserole is that you pre-cook almost all of the ingredients before baking the final product. The only thing that really needs to cook in the oven are the eggs!
- Eyeball it. The least precise of the three… obviously. The eggs will be set in the center aka no longer jiggly.
- Insert a knife into the center. If the knife comes out clean, that means the eggs are fully cooked through! If it comes out a little goopy, the eggs need to cook longer.
- Use a thermometer. The most precise method to knowing if the casserole is done!
Make-Ahead and Storage Instructions
This type of casserole is a great option for a holiday breakfast and it can easily be made ahead of time if you don’t want to bother with cooking the morning of. I recommend baking the full casserole the day before and storing it in the fridge. The next morning simply remove from the fridge, preheat your oven to 350°F and cook for 20-25 minutes or until casserole is warm throughout. Be sure to let the dish sit out of the fridge for a few minutes before putting it in the warm oven, otherwise your dish could crack.
If you have leftover casserole, here’s how I recommend storing and reheating it. To reheat: You can either use the microwave, oven or toaster oven to reheat the casserole. I prefer the microwave or toaster oven for individual pieces and the oven for reheating the entire casserole. See my note above for instructions for reheating the whole casserole in the oven.
Mediterranean Breakfast Casserole
The Mediterranean diet is another excellent eating plan that aligns well with the DASH diet, focusing on healthy fats, lean proteins, and plenty of vegetables. This Mediterranean breakfast casserole incorporates these principles for a flavorful and nutritious start to your day.
Read also: Delicious DASH Diet Treats
Ingredients
- Mild Italian Sausage: Turkey mild Italian sausage from Whole Foods is a great option, but you can choose your favorite sausage. Chicken or pork work great too!
- Kale: Fresh chopped kale adds texture and a vitamin and antioxidants punch to this breakfast casserole. It also gives it that rustic vibe for your Mediterranean feels.
- Grape Tomatoes: Little baby tomatoes give the casserole a pop of tangy fresh flavor.
- Feta cheese: Adding creaminess and tangy flavor, feta cheese brightens up this healthy egg casserole without the need for a ton of dairy! The feta I use is a combination of goat milk and sheep milk, but you can select any feta you like.
- Eggs: The star of the breakfast casserole! If you’re looking for a lower fat recipe, you can swap out some of the whole eggs for a carton of egg whites.
Instructions
- Preheat the oven to 375 degrees F.
- Heat a large skillet over medium-high heat on the stove top and add the chicken sausage.
- Add the kale and cover the skillet.
- Crack the eggs into a mixing bowl and whisk them until well-beaten.
- Allow casserole to cool 10 minutes before slicing and serving.
Make-Ahead and Storage Instructions
To store the breakfast casserole, cover the casserole dish with plastic wrap and store in the refrigerator. This delicious low carb breakfast recipe tastes even better the next day, after it has had time to develop flavors overnight.
Healthy Breakfast Casserole with Vegetables and Cheese
This healthy breakfast casserole recipe for the holidays or busy weekday mornings! Featuring red bell peppers, spinach and creamy cheese, this casserole is wholesome, hearty and full of fresh flavor. This breakfast casserole would fit in nicely with any breakfast spread.
Ingredients
- Red bell peppers
- Spinach
- Cheese
- Eggs
- Dairy of choice
- Hot sauce
- Salt and pepper
Instructions
- Preheat the oven to 350 degrees Fahrenheit.
- Add the spinach to the skillet and cook, while stirring, until wilted, about 2 minutes.
- Crack the eggs into a medium mixing bowl. Add your dairy of choice, several dashes of hot sauce, plus the salt and pepper. Stir in half of the cheese (we’re reserving the other half for topping the frittata before baking).
- Pour the mixture into the prepared pan. Bake for 25 to 35 minutes (keep an eye on it), until the eggs are puffed and appear cooked, and the center of the frittata just barely jiggles when you give it a gentle shimmy.
- Place the frittata on a cooling rack until you’re ready to serve. Slice with a sharp knife, and serve.
Make-Ahead and Storage Instructions
Leftovers will keep well for about four days in the refrigerator. Prepare in advance: Cover and refrigerate the mixture until you’re ready to bake (it should keep well for up to two days).
Other Variations and Ideas
- Spaghetti Squash Casserole: Use spaghetti squash as a low-carb crust. Roast the squash, scrape out the flesh, and mix it with eggs, Parmesan, and sage. Top with sautéed greens, bacon, and feta.
- Kale and Gruyère Casserole: Combine kale, crusty bread, and Gruyère cheese for a hearty casserole. Fontina can be used as a more affordable substitute.
- Spinach and Asparagus Frittata: A frittata is like a baked omelet. This version pairs spinach, asparagus, goat cheese, and quinoa.
- Asian-Inspired Breakfast Casserole: Use brown rice as a base and top with sautéed Swiss chard, onion, ginger, coconut milk, and soy sauce.
- Shakshouka Casserole: Poach eggs in a flavorful tomato sauce with chorizo.
Tips for Creating Your Own DASH-Friendly Casseroles
- Load up on vegetables: Use a variety of colorful vegetables to add nutrients and flavor.
- Choose lean proteins: Opt for chicken sausage, turkey sausage, or egg whites.
- Use low-fat dairy or dairy alternatives: Almond milk, skim milk, or low-fat cheeses are good choices.
- Incorporate whole grains: Add brown rice, quinoa, or whole-wheat bread.
- Watch the sodium: Use low-sodium ingredients and limit added salt.
Read also: Which Diet is Right for You?
Read also: The DASH Diet and Blood Sugar