Healthy Breakfast Recipe Ideas

Breakfast Casseroles With A Nod To Nutrition

Many savory breakfast casseroles contain meat, cheese, and, of course, eggs.  These are all very yummy, but if you are reducing or eliminating these foods from your diet, these dishes may not appeal to you.  However, the wonderful thing about breakfast casseroles is that you can substitute pretty much anything you want with something else.

This is one dish that prides itself on variety and versatility.  Get out that baking pan and let your imagination run wild.  You don't need bacon, ham, beef, sausage, Cheddar cheese, or even eggs in your breakfast casserole.  You can choose ingredients with your particular dietary needs in mind and create a recipe that's still hearty and delicious.  Here are a few ideas for ways you can make any breakfast casserole work for your personal dietary needs:

Leave Out the Meat

Or, rather than leave meat out entirely, you could reduce the amount of meat you use, or choose substitutes and varieties that suit your diet. If you still want the taste of meat and sausage without the fat, substitute turkey sausage and bacon for a leaner choice.  You'll also find plenty of veggie and soy based products on the market these days.  Fish and seafood are excellent alternatives.  Portobello mushrooms offer a texture similar to meat, and a lot of flavor, too.  Add herbs and spices to replicate the flavors you find in sausage and no one will complain.

Replace Egg Yolks with Egg Whites

We know that egg yolks are high in cholesterol, but did you know that yolks are also high in fat?  You can tweak your breakfast casserole recipe to substitute a couple egg whites for whole eggs.   You can even use all egg whites if you wish, or just throw in one yolk to get the color and the nutrients that the yolk has to offer.  Keep in mind that the egg whites actually have more protein than the yolk has.  Choosing to use more white than yolk will be a balancing act, so just decide according to your family's health needs.

Hello Veggies

Vegetables are a tasty, nutritious addition to breakfast casseroles. They give bulk, substance, and lots of color without adding a bunch of calories or fat.  Some people enjoy biting into nice chunks of  vegetables in their breakfast casserole.  But, if you’re trying to sneak vegetables past your picky eaters, throw the veggies in the food processor before you add them to your casserole and no one will be the wiser.

Good Bye White Bread

Many recipes call for bread as the base to a breakfast casserole. Skip the white bread and substitute whole wheat or multi-grain bread instead. Take it a step further and replace the bread with brown rice or quinoa.  Quinoa is an ancient seed that has gained popularity today because it is a gluten-free complete protein with lots of vitamins and minerals, as well as being a great source of dietary fiber.  Just about any breakfast casserole that calls for bread can be made with any of these healthier options.

Choose Cheese Carefully

Goat cheese, feta cheese, cottage cheese, and ricotta cheese are some of the best choices when it comes to choosing a cheese that is lower in calories or fat content.  Parmesan cheese is usually higher in fat content, but you have to consider it adds a lot of flavor in a tiny amount, and the calcium content is desirable, too.  Mozzarella cheese made from skim milk is lower in calories, but most of those calories come from saturated fat.  Of course, Cheddar cheese is delicious, but its buttery rich flavor comes with a high fat and calorie price tag.  But, again, a little sharp Cheddar goes a long way flavor-wise.  You have trade-offs to consider whenever adding cheese to your breakfast casserole.  The added nutrients of the cheese may be a good exchange for the fat and calories.  Review your family's dietary needs and then do the research and decide.

Breakfast is the most important meal of the day, but not just any breakfast will do.  You don't have to turn to the old standbys for breakfast, either.  Try your hand at these healthier ideas for breakfast casseroles.  Throw one together tonight, stick it in the refrigerator, and tomorrow morning you and your family will be enjoying a filling, delicious, and healthy breakfast to start the day.