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Breakfast Casserole Lessons


Well, I recently noticed that some of my abdominal muscles are visible so I decided to start counting my Macros (macro-nutrients) and calories hoping to eventually see the rest of my abs. This decision involved in-depth recipe research via Pinterest and I found an interesting breakfast casserole that I decided to try, substituting a few ingredients. Sometimes substitutions work great and sometimes they do not. I would say that this (with chunky salsa) was pretty good fresh out of the oven. However, I cannot decide if it looks delicious or not and I was definitely not a fan of the microwaved version. If you were making a “healthier version” of this (the original isn’t really unhealthy) and planned on eating the entire casserole at one time, then it might be worth a try. My version used liquid egg whites, home grown golden potatoes (I recommend using store bought shredded potatoes) and no cheese. The entire 9 x 13 dish totaled 710 calories, 36g Fat, 41g Carbs, 49g Protein. Click here for the original version from Little Spice Jar.


  • 2 tablespoons olive oil
  • 8-10 mushrooms, sliced
  • 2 teaspoon minced garlic
  • ½ red onion, diced
  • 2 bell peppers, diced
  • 2 cups packed baby spinach, roughly chopped
  • 1 cup cubed golden potatoes (instead of 20 ounces shredded potatoes)
  • 24 tablespoons liquid egg whites (instead of 10 eggs)
  • ⅓ cup half and half or milk
  • ¼ cup Tabasco
  • salt and pepper
  • salsa (for topping)


  1. In a large skillet over medium heat, heat 1 tablespoon of oil. Add the mushrooms and sauté them for 4 minutes or until they start to brown. Add a small pinch of salt along withe onions and garlic and let cook for 2 minutes. Remove to a plate. Add the second tablespoon of oil, if needed, and sauté the peppers for 1 minute. Add in the baby spinach and allow it to wilt, remove from heat, set aside.
  2. Generously spray a 9×13 baking dish with nonstick cooking spray. Lay the potatoes in the bottom of the dish and press to make sure they are spread out evenly. Add the veggies (both the mushrooms and the pepper mixtures) over the potatoes, set aside.
  3. Position a rack in the center of the oven and preheat the oven to 375ºF.
  4. In a large bowl, whisk together the egg, half and half, hot sauce, and salt and pepper. Pour the egg mixture over the prepared veggies. Sprinkle with pinch of salt and pepper.
  5. Bake the casserole, uncovered, until the cheese melts, and the top gets in and golden, 45-50 minutes. Allow the casserole to cool for 10 minutes before slicing and serving. Top with salsa.


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