Low Sodium Hearty Breakfast Casserole

Start your day on a nutritious and flavorful note with this Low Sodium Hearty Breakfast Casserole. Packed with lean ground turkey, vibrant vegetables like spinach, red bell pepper, and cherry tomatoes, and seasoned with a blend of garlic powder, paprika, and black pepper, this casserole delivers bold flavors while keeping the sodium in check. Cubed unsalted whole-grain bread soaks up a savory egg and low-fat milk mixture, creating a satisfying base topped with melty low-sodium cheddar cheese. With just 20 minutes of prep and a golden bake time of 45 minutes, this wholesome breakfast serves six and is perfect for meal prep or weekend gatherings. Enjoy a delicious, heart-healthy start to your day!

Nutriscore Rating: 75/100

Prep Time:20 mins

Cook Time:45 mins

Total Time:65 mins

Servings: 6

Ingredients

• 1 tablespoon olive oil
• 1 medium, diced yellow onion
• 1 medium, diced red bell pepper
• 2 cups baby spinach
• 1 cup, halved cherry tomatoes
• 0.5 pound lean ground turkey
• 6 slices, cubed unsalted whole grain bread
• 1 cup low-fat milk
• 6 large eggs
• 0.5 teaspoon black pepper
• 0.5 teaspoon garlic powder
• 0.5 teaspoon ground paprika
• 2 tablespoons, chopped fresh parsley
• 1 cup low sodium shredded cheddar cheese

Directions

Step 1

Preheat your oven to 375°F (190°C). Lightly grease a 9x13 inch baking dish with cooking spray or a small amount of olive oil.

Step 2

Heat olive oil in a large skillet over medium heat. Add the diced onion and red bell pepper, sautéing for about 5 minutes until softened.

Step 3

Add the ground turkey to the skillet, cooking and crumbling with a spatula until fully cooked, about 5-7 minutes. Remove from heat and stir in baby spinach to wilt.

Step 4

In a large bowl, whisk together the eggs, milk, black pepper, garlic powder, and paprika.

Step 5

Add cubed bread to the egg mixture, stirring until evenly coated. Let the mixture sit for a minute to absorb.

Step 6

Layer the turkey and vegetable mixture in the prepared baking dish. Distribute halved cherry tomatoes evenly across the top.

Step 7

Pour the egg and bread mixture over the turkey and vegetables, ensuring even distribution.

Step 8

Sprinkle low sodium shredded cheddar cheese evenly over the top of the casserole.

Step 9

Bake in the preheated oven for 45 minutes until the casserole is set and the top is golden brown.

Step 10

Allow the casserole to cool for a few minutes before garnishing with fresh parsley. Slice and serve warm.

Nutrition Facts

Serving size	(1600.2g)

Amount per serving	% Daily Value*
Calories	2206.4

Total Fat 111.3g	0%
Saturated Fat 43.7g	0%
Polyunsaturated Fat 1.3g
Cholesterol 1417.2mg	0%
Sodium 981.4mg	0%
Total Carbohydrate 169.3g	0%
Dietary Fiber 26.7g	0%
Total Sugars 36.0g
Protein 152.4g	0%

Vitamin D 364.8IU	0%
Calcium 1673.9mg	0%
Iron 22.6mg	0%
Potassium 2361.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 43.8%

Protein: 26.6%

Carbs: 29.6%