Looking for a quick and easy Breakfast recipe that won't derail your healthy eating goals? Try this 1 Cup Breakfast Casserole! With only 453 calories per serving, it's a delicious and nutritious way to start your day.
This casserole is packed with protein from the eggs and sausage, and the veggies add a dose of fiber and nutrients. Plus, it's simple to make and perfect for meal prep. Keep reading for everything you need to know about this delicious breakfast option.
In this article, we'll explore the ingredients and nutritional information of this dish, as well as variations, tips for storage and reheating, and serving suggestions. We'll also discuss the benefits of this casserole and answer some common questions.
Ingredients and Preparation
To make this recipe, you'll need 8 eggs, 1/2 pound of cooked and crumbled sausage, 1 bell pepper, 1/2 onion, 1/2 cup of chopped spinach, 1/4 cup of milk, and 1/4 cup of shredded cheddar cheese. To prepare the casserole, first preheat your oven to 375°F. Spray a 12-cup muffin tin with cooking spray. Whisk together the eggs, milk, salt, and pepper in a large bowl. Then, add in the sausage, veggies, and cheese. Divide the mixture between the muffin cups, filling each about 3/4 of the way full. Bake for 20-25 minutes, or until the eggs are set and lightly golden. This recipe makes 12 cups, so you can either enjoy them as a quick breakfast throughout the week or share with friends and family.
One cup of this breakfast casserole contains approximately 453 calories, 32 grams of fat, 7 grams of carbs, and 36 grams of protein. It's a filling and satisfying breakfast option that will keep you fueled for the day ahead. Note that the nutritional information may vary slightly depending on the brands of ingredients you use and any substitutions you make. If you're tracking your macros or have specific dietary needs, be sure to consult with a registered dietitian or nutritionist.
Variations of 1 Cup Breakfast Casserole
While this basic recipe is delicious on its own, there are plenty of ways to switch things up and add some variety to your breakfast routine. Consider adding in different veggies, such as mushrooms, zucchini, or broccoli, or swapping out the sausage for bacon or tofu. You could also experiment with different herbs and spices to give your casserole a different flavor profile. Try adding some garlic powder, paprika, or chili flakes for a little kick. No matter what variations you make, be sure to adjust your cooking times and temperatures accordingly to ensure the eggs cook properly and the casserole stays together.
How to Store and Reheat Casserole
To store your breakfast casserole, simply place the cooled cups in an airtight container in the fridge. They should keep for 3-4 days. To reheat, remove the cups from the container and place them on a baking sheet. Preheat your oven to 350°F and bake for 10-15 minutes, until heated through. You can also reheat in the microwave, but be careful not to overcook the eggs, as they can become rubbery.
Serving Suggestions for 1 Cup Breakfast Casserole
These breakfast cups are delicious and satisfying on their own, but you could also serve them with a side of toast or fresh fruit for a well-rounded meal. If you're hosting a brunch or breakfast gathering, consider serving them alongside other breakfast favorites, such as pancakes or yogurt parfaits. No matter how you enjoy them, these breakfast cups are sure to become a staple in your morning routine.
To make this recipe, you'll need a large mixing bowl, whisk, 12-cup muffin tin, and cooking spray. You may also want to use a measuring cup and spoons to ensure you're adding the right amount of each ingredient. The recipe itself is very simple and doesn't require any fancy kitchen tools or equipment.
Possible Health Benefits of 1 Cup Breakfast Casserole
This breakfast casserole is high in protein, which can help you feel fuller for longer and reduce cravings throughout the day. It's also packed with veggies, which provide a variety of vitamins, minerals, and fiber. By starting your day with a balanced meal like this, you'll be setting yourself up for success and giving your body the nutrients it needs to thrive.
Frequently Asked Questions about 1 Cup Breakfast Casserole
Q: Can I make this recipe ahead of time? A: Absolutely! These breakfast cups are perfect for meal prep and can be made ahead of time and stored in the fridge for a few days. Q: Can I freeze these cups?
Tips for Making the Perfect 1 Cup Breakfast Casserole
Be sure to whisk the egg mixture well to ensure everything is evenly distributed. Use a large mixing bowl so you have plenty of room to mix everything together. If you're using veggies that release a lot of moisture, like mushrooms, be sure to sauté them first to remove any excess liquid. Feel free to adjust the ingredients and seasonings to your liking. You can make these breakfast cups as flavorful or mild as you prefer.
Similar Recipes to 1 Cup Breakfast Casserole
If you enjoy the convenience and flavor of these breakfast cups, you might also like some of these related recipes: - Sheet Pan Breakfast Bake - Sweet Potato and Sausage Breakfast Skillet
Start your day off right with this delicious and filling breakfast casserole. It's simple to make, easy to customize, and packed with protein and veggies. Whether you're meal prepping or feeding a crowd, this recipe is sure to be a hit!
5 FAQ About the 1 Cup Breakfast Casserole
1. What is the serving size?
The serving size for the 1 Cup Breakfast Casserole is one cup.
2. How many calories are in one cup?
One cup of the 1 Cup Breakfast Casserole contains 453 calories.
3. What ingredients are in the casserole?
The ingredients in the 1 Cup Breakfast Casserole may vary depending on the recipe, but common ingredients include eggs, cheese, bread, milk, and various vegetables and meats.
4. Can the casserole be prepared ahead of time?
Yes, the 1 Cup Breakfast Casserole can be prepared ahead of time and reheated for a quick and convenient breakfast option.
5. Is the casserole a Healthy breakfast option?
The nutritional value of the casserole depends on the recipe and ingredients used. However, it can be a healthy breakfast option if made with whole grain bread, lean protein, and vegetables. It's important to be mindful of portion sizes and the amount of cheese added, as they can impact the calorie and fat content.