Easy Breakfast Casserole with Ham and Cheese

Breakfast is the most important meal of the day, and a hearty and healthy breakfast can set you up for a productive and energized day. If you're looking for an easy and affordable breakfast option that is packed with protein and low in calories, this breakfast casserole recipe is the perfect choice.

Ingredients (4-8 servings):

• 170 g frozen shredded potatoes: low in fat and a good source of carbohydrates
• 170 g frozen pepper and onion blend: low in calories and rich in fiber and vitamin C
• 100 g sliced mushrooms: low in calories and a good source of protein, fiber, and vitamins B and D
• 550 g liquid egg substitute: low in calories and fat, high in protein
• 8 oz. finely diced ham: a good source of protein, iron, and vitamins B6 and B12
• 1 tbsp. Italian seasoning blend: a mixture of various herbs that add flavor without adding calories or fat
• 1/2 tsp salt
• 56 g shredded cheddar cheese: a good source of protein and calcium, but high in fat and calories in excess

First, preheat the oven and lightly coat a baking dish with cooking spray. Then, weigh and combine the frozen potatoes, pepper and onion blend, and sliced mushrooms. Pour the egg beaters over the top. Add the ham. Add the Italian seasoning and salt, and mix everything together.

Sprinkle 1/2 the shredded cheese over the casserole, mix and bake for 40 minutes. Add the remaining cheese to the top and bake for an additional 5-10 minutes or until the eggs are set and the cheese is melted. Then let the casserole cool for a few minutes before serving.

Serving Size:

This breakfast casserole recipe is designed to yield 4-8 servings, depending on your preferred serving size. If you cut the casserole into four even slices, each serving will be more substantial and filling, while cutting it into eight slices will create smaller and lighter servings. To cut the casserole into four even slices, cut the casserole in half horizontally, then cut each half into two even pieces. To cut the casserole into eight even slices, cut the casserole in half horizontally, then cut each half into four even pieces.

Nutritional Value:

This breakfast casserole is a healthy and satisfying meal that provides a substantial amount of protein and is low in calories. With only 122 calories per serving (8 servings), it is a great option for those watching their calorie intake.

The liquid egg substitute is a low-fat and protein-rich alternative to traditional eggs. The ham and cheese provide additional protein and flavor, while the frozen vegetables add fiber and vitamins. Using low-fat cheese and seasoning blends like Italian seasoning add flavor without adding excessive calories or fat. Overall, this recipe is a nutritious and delicious way to start your day.

• Serving Size: 1 of 8
• Calories: 122
• Sugar: 1.2
• Sodium: 654
• Fat: 3.3
• Saturated Fat: 1.8
• Carbohydrates: 7.5
• Fiber: .5
• Protein: 14
• Cholesterol: 19 mg
• Serving Size: 2 of 4
• Calories: 244
• Sugar: 2.4
• Sodium: 1308
• Fat: 6.6
• Saturated Fat: 3.8
• Carbohydrates: 15
• Fiber: 1
• Protein: 28
• Cholesterol: 38 mg

Tips:

• For added flavor, sauté the frozen pepper and onion blend and mushrooms before adding them to the casserole.
• Add some hot sauce or salsa to the finished casserole for an extra kick of flavor.
• To save time in the morning, prepare the casserole the night before and simply reheat it in the morning.
• Be sure to let the casserole cool for a few minutes before cutting into it to avoid a runny consistency.

FAQ's:

1. Can I use a different type of cheese? Yes, you can use a different type of cheese in this recipe, but keep in mind that it may affect the nutritional value and flavor of the dish. Be sure to choose a cheese that melts well and complements the other flavors in the casserole.
2. Can I substitute the ham with a different type of meat or a vegetarian option? Yes, you can substitute the ham with a different type of meat, such as cooked bacon or turkey sausage, or a vegetarian option, such as crumbled tofu or tempeh. Be sure to adjust your serving size accordingly to stay within your desired calorie range.
3. Can I add other ingredients to the casserole? Yes, you can add other ingredients to the casserole to suit your taste preferences, such as diced tomatoes, spinach, or broccoli. Just be sure to choose ingredients that will not significantly increase the calorie count of the dish.
4. Can I make this recipe ahead of time and reheat it later? Yes, you can make this recipe ahead of time and reheat it later. Simply store the cooked casserole in an airtight container in the refrigerator for up to 3-4 days. To reheat, add to air fryer or microwave 1-2 minutes.
5. Can I use regular eggs instead of liquid? Yes, you can use regular eggs in place of the liquid egg substitute, but this will change the nutritional content of the recipe. Using whole eggs will add more fat and calories to the dish, so be sure to adjust your serving size accordingly to stay within your desired calorie range.