I love a good egg casserole for breakfast or brunch; really for any meal. They're popular in many homes during holidays and are an easy way to serve company and overnight guests. Some are stratas that have cubes of bread, others have crusts, and some are a combination of virtually every category of breakfast food--eggs, ham/sausage/bacon, hash browns, veggies, you name it--all mixed together. Most breakfast casseroles are loaded with cream, butter, and cheese. Those add up to lots of calories.
This recipe is much lower in calories than most breakfast casseroles, and can easily be made gluten free. It gets a hidden nutrition boost from oats that are ground into oat flour so that they disappear into the egg mixture. This recipe has make-ahead convenience; you can assemble it the night before so it's ready to bake in the morning for breakfast or brunch.
Here's how this recipe is healthified:
- Flavorful southwest ingredients (taco seasoning & fire roasted tomatoes and chiles) are added to the egg mixture to provide great taste without the addition of butter or lots of cheese.
- Cottage cheese adds low calorie protein and calcium with the creaminess often provided by milk/cream or cream cheese.
- Oat flour (ground rolled oats) adds healthy fiber and heart-healthy nutrition. Combined with baking powder, this helps to firm and lighten the texture and eliminates the need for the bread cubes that are in many breakfast casseroles. You don't notice the ground oats--they disappear into the mixture as it bakes.
- The amount of cheese is cut in half. I used sharp cheddar cheese because of it's strong flavor; that way you can get by with less and reduce the total calories and fat.
Gluten free? No problem. Use gluten-free oat flour or rolled oats, and you're covered.
Nutritional Information per serving without toppings:
- Using whole eggs: 176 calories, 8.6g fat, 10.4g carbs, 1.3g fiber, 1.8g sugars, 14.1g protein; Weight Watchers PointsPlus: 5
- Using egg whites or Egg Beaters: 142 calories, 4.4g fat, 10.4g carbs, 1.3g fiber, 1.8g sugars, 14.5g protein; Weight Watchers PointsPlus: 3
- This is high in Vitamins A & C, calcium, protein, phosphorus, and selenium
Step-by-step photos for making
Healthy Egg Casserole with Oats
Step 1. Assemble the ingredients:
- large eggs (may substitue egg whites or Egg Beaters, if desired)
- oat flour (You can make your own with rolled oats--see below); use gluten-free oat flour or rolled oats, if desired
- baking powder
- taco seasoning; use store bought, or make my healthier Fiesta Taco Seasoning Mix
- green onions
- diced green chiles
- diced fire roasted tomatoes
- cottage cheese
- shredded sharp cheddar cheese
view on Amazon:
oat flour, gluten-free oat flour
Don't have any oat flour? It's easy to make your own. Just add rolled oats to a blender or food processor and whirl away until it is a flour-like consistency. 1-1/4 cups of rolled oats will make 1 cup of oat flour.
view on Amazon:
organic rolled oats, gluten-free rolled oats
Step 2. Add the eggs to a large mixing bowl along with the oat flour, baking powder, and taco seasoning. Whisk it until it's well blended.
view on Amazon: wire whisk, 8-cup Pyrex mixing bowl
Step 3. Add the tomatoes, green chiles, onions, cottage cheese, and shredded cheese; stir to combine.
Step 4. Pour into a greased or sprayed 9x13 baking dish.
- Make Ahead Tip -- At this point you can cook it right away or cover the dish and refrigerate it over night so that it's ready to bake in the morning. It can be made up to 12 hours ahead.
view on Amazon: 9"x13" (3 qt) baking dish with cover
Step 5. Bake at 350 degrees for approximately 45 minutes, until a knife inserted in the middle comes out clean.
Done! Let it rest for at least 10 minutes before cutting. It will sink slightly as it cools down.
Flavorful, but not spicy. I intentionally made this recipe with savory Southwest flavors without packing much heat. That way I can serve it to everyone and don't have to worry about their tolerance for spice. Instead, when serving guests, I offer a choice of mild or hot salsa so that every palate will be satisfied. Me? The spicier the better!
Don't forget the toppings! These add important flavor for finishing off this dish.
- Sour cream or Greek yogurt; or, try my Healthy Sour Cream Substitute made from cottage cheese.
- Salsa; use your favorite store bought salsa or make your own. I made a fresh pico de gallo pictured here, but salsa out of a jar is good, too. Or, try my recipe for 10 Minute Fire Roasted Salsa.
Cut the casserole into squares and serve. Spoon on a dollop of sour cream or Greek yogurt, and top with salsa. I like sliced avocados with mine. Warm tortillas would be good, too.
The casserole has a firm yet moist consistency. The flavor is a fiesta in your mouth. And, it's good for you. Score!
Here's a bite for you.
Make it a Yummy Day!
Fiesta Egg Casserole with Oats
Servings: 12 servings
- 10 large eggs
- 1 cup oat flour (or ground rolled oats*); all-purpose white flour or whole wheat pastry flour may be substituted, if preferred
- 2 teaspoons baking powder
- 2 tablespoons taco seasoning mix
- 3 green onions, chopped (approx. 1/3 cup)
- 1 (14.5 oz) can fire roasted diced tomatoes, liquid included
- 1 (4 oz.) can diced green chiles
- 2 cups cottage cheese (low or full fat)
- 1 cup shredded sharp cheddar cheese
- FOR GARNISH:
- sour cream** or Greek yogurt
Preheat oven to 350 degrees. Spray or grease a 9x13 baking dish; set aside.
In large bowl, add eggs, flour, baking powder, and taco seasoning. Whisk until well combined. Add onions, tomatoes, green chiles, cottage cheese, and cheddar cheese; stir until combined. Pour into prepared baking dish.
MAKE AHEAD TIP: At this point, you can bake it right away, or cover and refrigerate overnight to bake the next morning. It can be assembled up to 12 hours ahead.
Bake for 40-45 minutes, until knife inserted in center comes out clean. Let rest for 10 minutes before serving. Top individual pieces with a dollop of sour cream or Greek yogurt and salsa. Serve with warm tortillas.
*You can purchase oat flour or make your own by grinding rolled oats. To make 1 cup oat flour, add 1-1/4 cups rolled oats to food processor or blender and process until a flour consistency is achieved.
**For a healthy sour cream substitute made with cottage cheese, go to: www.theyummylife.com/Healthy_Sour_Cream_Substitute
NUTRITIONAL INFORMATION per serving without toppings:
--Using whole eggs: 176 calories, 8.6g fat, 10.4g carbs, 1.3g fiber, 1.8g sugars, 14.1g protein; Weight Watchers PointsPlus: 5
--Using egg whites or Egg Beaters: 142 calories, 4.4g fat, 10.4g carbs, 1.3g fiber, 1.8g sugars, 14.5g protein; Weight Watchers PointsPlus: 3
Healthy Fiesta Egg Casserole. Make ahead, low calorie, meatless, and gluten free; with a nutrition boost from oats. www.theyummylife.com/Fiesta_Egg_Casserole