Veggie-Packed Breakfast Casserole

A nourishing, protein-rich way to start your day.

This Veggie Breakfast Casserole is one of our favorite breakfasts because it delivers steady energy, stable blood sugar, balanced hormones, and gut-friendly ingredients—all in one dish. It’s easy to customize, meal-prep friendly, and intentionally built with ingredients that support metabolism, digestion, and energy/mood for the day ahead.

Why This Breakfast Is Good for You

This casserole is built on the principles we use with clients every day:

✔ Protein + Healthy Fats for Blood Sugar Balance

Eggs provide complete protein, healthy fats, and essential nutrients (B12, choline, vitamin D) that support metabolism, mood, and hormones. Stable blood sugar in the morning reduces cravings, improves focus, and sets you up for an energized day.

✔ Vegetables for Fiber, Antioxidants & Gut Support

This recipe includes 7 different vegetables, providing diverse fiber to nourish your gut microbiome, reduce inflammation, and support digestion. More fiber = more gut diversity = better immunity, mood, and metabolism.

✔ Potatoes for Slow-Burning Energy

Potatoes (or sweet potatoes) provide complex carbohydrates, potassium, and prebiotic fibers that support healthy digestion and keep you full.

• Russet potatoes → more neutral flavor and structure

• Sweet potatoes → more beta-carotene, antioxidants, and a bit more fiber

✔ Customizable for Any Nutrition Plan

The recipe is already dairy and gluten-free. You can easily increase the protein or swap in vegetables to make it your own.

Easy Protein Boost Options

Add any of these into the casserole before baking for extra protein and staying power:

Ground turkey
Grass-fed ground beef
Clean, nitrate-free breakfast sausage
Uncured bacon
Chicken or turkey sausage
Leftover shredded chicken

Ingredient Swaps & Variations

Swap white potatoes → sweet potatoes for more antioxidants
Add zucchini, broccoli, or asparagus
Add dairy-free or raw cheese if desired
Add herbs like basil, thyme, or parsley for flavor and digestion support

Veggie Breakfast Casserole Recipe

Serves: 4

Prep Time: 15 minutes

Cook Time: 40–45 minutes

Ingredients

2 russet or sweet potatoes, shredded
1 onion, diced
2 garlic cloves, minced
1 bell pepper, diced
1 cup mushrooms, sliced
1 cup fresh spinach
½ cup grape tomatoes, diced
12 eggs
Cooking fat (olive oil, avocado oil, ghee, or coconut oil)
Sea salt & freshly ground black pepper

Instructions

Preheat oven to 375°F.
In a skillet, melt your cooking fat and sauté the shredded potatoes for 3 minutes over medium-high heat.
Cover, reduce heat to medium-low, and cook another 3 minutes. Then press the potatoes into the bottom of a baking dish.
Add more cooking fat to the skillet and cook the onion and garlic for 2–3 minutes.
Add the bell pepper and mushrooms and cook 4–5 minutes until softened.
Stir in spinach and tomatoes and cook for the last 2 minutes.
Layer the cooked vegetables on top of the potatoes.
In a large bowl, whisk the eggs and season with salt and pepper.
Pour the egg mixture over the veggie mixture.
Bake 40–45 minutes, or until the center is set.
Cool slightly, slice, and enjoy!

Why Your Body Loves These Ingredients

Eggs

Rich in B12, choline, vitamin D, and high-quality protein that supports hormones, brain health, and satiety.

Potatoes or Sweet Potatoes

Provide complex carbs, potassium, prebiotics, steady energy, and support adrenal balance.

Spinach

Loaded with magnesium, folate, and antioxidants that support detoxification and energy production.

Bell Peppers & Tomatoes

High in vitamin C and phytonutrients to support immunity, collagen, and skin health.

Mushrooms

Support your immune system, gut health, and B-vitamin levels.

Onion & Garlic

Rich in prebiotics and sulfur compounds that support gut bacteria and detoxification pathways.

Make This Part of Your Weekly Meal Prep

This casserole reheats beautifully and can be portioned for 3–4 days. Pair it with:

Berries for antioxidants
A side of avocado for healthy fats
A protein coffee or morning tea

This is one of the simplest ways to guarantee a nourishing, high-protein, blood-sugar-balanced breakfast each day—especially on busy mornings.

Recipe inspired by the Veggie Breakfast Casserole from Paleo Leap.