Baked Breakfast Casserole with Mushroom & Tomato
- Suitable for diets:
- High-Protein
- Nut-Free
- Soy-Free
- Vegetarian
Why Diabetes Friendly?
High in Protein: 12 eggs deliver steady energy and help keep blood sugar stable by slowing digestion.
Low Glycemic Veggies: Spinach, mushrooms, and tomatoes are low on the glycemic index, minimizing blood sugar spikes.
Fibre Content: Veggies and sourdough bread (especially if whole grain) provide fibre, helping to regulate blood glucose levels.
Controlled Carbohydrates: Only 2 slices of sourdough bread are used across 6 servings, limiting the carbohydrate load.
Healthy Fats (Optional): Serving it with avocado adds healthy monounsaturated fats, supporting blood sugar control.
Low Added Sodium: Only ¼ tsp of salt makes it easier to manage sodium intake, important for heart health in diabetics.
Equipment
- 1 Mixing bowl
- 1 Baking dish
Ingredients
- egg 12
- milk ½ cup
- red onion (diced) ½ cup
- mushroom (sliced) 2 cups
- spinach (roughly chopped) 2 cups
- cherry tomato (sliced) 1 cup
- bread (sourdough, cubed) 2 slices
- salt ¼ tsp
- pepper ¼ tsp
- paprika 1 tsp
Cooking Tips
Swap the Bread: Use whole grain or sprouted grain bread to increase fibre and lower the glycemic impact.
Add More Veggies: Bell peppers or zucchini can boost fibre and nutrients without adding many carbs.
Dairy Alternatives: Use unsweetened almond milk or another plant-based milk for a dairy-free option.
Spice It Up: Add herbs like basil or oregano, or spices like turmeric (anti-inflammatory benefits).
Portion Control: Cut into pre-portioned squares to help with serving sizes and carb counting.
Meal Prep Friendly: Make ahead and store in the fridge for up to 4 days; reheat individual portions as needed.
Instructions
- Preheat the oven to 350F (175C) and grease a 9x13 inch baking dish.
- To a medium mixing bowl, gently whisk eggs and milk until well combined. Add in the remainder of the ingredients and mix together until everything is well coated.12 egg, ½ cup milk, ½ cup red onion, 2 cups mushroom, 2 cups spinach, 1 cup cherry tomato, 2 slices bread, ¼ tsp salt, ¼ tsp pepper, 1 tsp paprika
- Gently pour mixture into prepared baking dish and bake in the oven for 30 minutes or until the edges are slightly browned and the center is no longer liquidy.
- Let the breakfast casserole sit for a few minutes before serving to allow it to firm up.
- Serve with avocado slices and your choice of fruit. Enjoy!
FAQ
Can I make this casserole dairy-free?
Yes! Swap the milk for unsweetened plant-based milk like almond, soy, or oat milk.
How do I make this gluten-free?
Simply replace the sourdough bread with gluten-free bread or skip the bread altogether for a low-carb, gluten-free version.
Is this recipe suitable for people with diabetes?
Absolutely! It's high in protein, fibre, and healthy fats while keeping carbohydrates in check.
How should I store leftovers?
Store in an airtight container in the fridge for up to 4 days. Reheat in the microwave or oven.
Can I freeze it?
Yes! Freeze individual squares for up to 2 months. Defrost in the fridge overnight and reheat.
Can I add meat for more protein?
Sure! Add lean turkey sausage or chicken breast, but be mindful of sodium levels if managing hypertension or diabetes.
Does it freeze well?
This recipe generally freezes well, but the texture can become slightly spongy. Make sure it’s fully cooked and cooled before freezing. You can also consider lightly sautéing the mushrooms, onions, and spinach before adding them to the casserole. This reduces water content and improves texture after freezing.