Potato and Spinach Breakfast Casserole

This high-protein, low-fat casserole swaps whole eggs for egg whites and uses reduced-fat cheese to deliver a satisfying, veggie-packed meal that's perfect for muscle recovery.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (6 servings), not per serving.

• 1 2/3 cups frozen country-style hash browns (about 12 ounces, thawed) · 361 kcal in the whole recipe
• 1/2 cup finely chopped green pepper · 20 kcal in the whole recipe
• 1/2 cup finely chopped onion, divided · 40 kcal in the whole recipe
• 1/2 teaspoon salt
• 1/2 teaspoon black pepper, divided
• 1 can (12 ounces) nonfat evaporated milk · 353 kcal in the whole recipe
• 6 large egg whites · 125 kcal in the whole recipe
• 1/2 cup shredded reduced-fat sharp cheddar cheese · 236 kcal in the whole recipe
• 1/2 cup shredded reduced-fat Monterey Jack cheese · 239 kcal in the whole recipe
• 1 cup washed and chopped fresh spinach · 9 kcal in the whole recipe
• 1/2 cup chopped fresh tomatoes · 27 kcal in the whole recipe
• Non-stick cooking spray

Method

1. Preheat your oven to 425°F (220°C). In a large bowl, combine the thawed hash browns, green pepper, half of the chopped onion (1/4 cup), salt, and 1/4 teaspoon of black pepper.

   

2. Lightly coat an 8x8-inch baking dish with cooking spray. Press the potato mixture firmly into the bottom of the dish to form an even crust, then bake for 20 to 25 minutes until the edges are lightly browned.

   

3. While the crust is baking, whisk together the nonfat evaporated milk, egg whites, remaining 1/4 teaspoon of black pepper, shredded cheeses, chopped spinach, the remaining 1/4 cup of onion, and the tomatoes in a large bowl.

   

4. Reduce the oven temperature to 350°F (175°C). Carefully pour the egg and spinach mixture over the hot, baked potato crust.

   

5. Bake uncovered for 40 to 45 minutes, or until the center is completely set. Let the casserole stand for 10 minutes to firm up before slicing into 6 pieces and serving warm.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.