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–+ servings
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5 from 1 vote

Baked Breakfast Casserole with Mushroom & Tomato

This high-protein, vegetarian breakfast casserole is a diabetes-friendly and low-carb option perfect for meal prep or a wholesome brunch. Packed with fibre-rich veggies and heart-healthy ingredients, it’s an easy, make-ahead dish that keeps you fueled and satisfied!
Servings: 6
Calories: 209.3kcal
Prep Time7 minutes
Cook Time30 minutes
Total Time37 minutes

Ingredients

  • 12 egg
  • ½ cup milk
  • ½ cup red onion diced
  • 2 cups mushroom sliced
  • 2 cups spinach roughly chopped
  • 1 cup cherry tomato sliced
  • 2 slices bread sourdough, cubed
  • ¼ tsp salt
  • ¼ tsp pepper
  • 1 tsp paprika

Equipment

  • 1 Mixing bowl
  • 1 Baking dish

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!

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.

Nutrition

Nutrition Facts
Baked Breakfast Casserole with Mushroom & Tomato
Serving Size
 
1 square
Amount per Serving
Calories
209.3
% Daily Value*
Fat
 
9.7
g
15
%
Saturated Fat
 
3.3
g
21
%
Trans Fat
 
0.03
g
Cholesterol
 
329.8
mg
110
%
Sodium
 
369.4
mg
16
%
Potassium
 
315
mg
9
%
Carbohydrates
 
15.5
g
5
%
Fiber
 
1.2
g
5
%
Sugar
 
3.5
g
4
%
Protein
 
14.8
g
30
%
Vitamin C
 
9.5
mg
12
%
Vitamin D
 
2
µg
13
%
Calcium
 
102.3
mg
10
%
Iron
 
2.9
mg
16
%
Magnesium
 
32
mg
8
%
Zinc
 
1.6
mg
11
%
Folic Acid
 
20.3
µg
* Percent Daily Values are based on a 2000 calorie diet.