Healthy Breakfast Casserole

Healthy Breakfast Casserole

Serves: 8


  • 1 tbs extra-virgin olive oil
  • 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)
  • 12 pasture-raised eggs
  • 3 tbs full-fat dairy (heavy cream, half-and-half, sour cream or yogurt – I did use vegan sour cream and it was great)
  • Several dashes of your favorite hot sauce, like Frank’s
  • ½ teaspoon fine salt
  • 10 twists of freshly ground black pepper
  • 4 ounces (1 cup) crumbled feta or goat cheese
  • Topping: Roasted Salsa #2


  1. Preheat the oven to 350 degrees Fahrenheit. Grease a 9 by 13-inch pan with butter (don’t be tempted to use cooking spray; it doesn’t work nearly as well).
  2. In a large skillet, warm the olive oil over medium heat until shimmering. Add the bell pepper and green onion and cook until the pepper is tender and cooked through, about 8 to 10 minutes. Add the spinach to the skillet and cook, while stirring, until wilted, about 2 minutes. Set the pan aside to cool.
  3. Add the eggs into a medium mixing bowl. Add your dairy of choice, several dashes of hot sauce, plus the salt and pepper. Whisk just until the egg yolks and whites are blended.
  4. Stir in half of the cheese. Transfer the lightly cooled veggies into the bowl, and stir to combine.
  5. Pour the mixture into the prepared pan. Evenly disperse the remaining cheese on top.
  6. 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. Insert a fork about ¼-inch into the center of the eggs and make sure the fork comes out clean.
  7. Place the frittata on a cooling rack until you’re ready to serve. Slice with a sharp knife, and serve with salsa or Frank’s hot sauce.

Variations & Notes:

  • Cover and refrigerate the mixture until you’re ready to bake (it should keep well for up to two days). Bake as directed. Your dish may require a few extra minutes in the oven since it’s starting off cold.
  • Serve with avocado toast, fresh orange juice, and fruit.
  • Leftovers will keep well for 1-2 days in the refrigerator.

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