Not everyone is into breakfast. But for those who are, casseroles are an easy and versatile way to make breakfast fun. Not only are they filling, they’re relatively simple to make. All you need is a base ingredient, and you can experiment any way you wish.
In honor of Celiac Awareness Month we wanted to introduce a delicious, gluten-free casserole recipe you can add to your “Must-Try” list.
This recipe is also vegetarian, which means it’s hard to mess up! Inspired by Erin at WellPalated.com (1), it wouldn’t be the same without a KaraMD spin. Can you guess what it’ll be?
Ingredients
- Eggs. The glue that holds it all together. The eggs will absorb and distribute all the other flavors in the dish. It also adds protein, making this casserole filling.
- Sweet Potatoes. These terrific tubers make a great addition to your breakfast casserole. Not only do they contain Vitamin C, A, and potassium (2), they also bring a delightful balance to the dish. Make sure they’re roasted before adding them in.
- Milk. While whole milk makes it richer, you can use either skim or 2% . You can also use a non-dairy milk, although the consistency may change a bit.
- Mushrooms. Mushrooms add some savory, earthy flavors to this casserole. Some can also have stress-fighting components to them (3). A word of caution, however: don’t use sliced mushrooms, as they may overcook. You can buy whole ones and quarter them yourself.
- Broccoli. This green cruciferous vegetable is loaded with vitamins and fiber.
- Onion & Red Bell Pepper. This dynamic due adds a pop of color, as well as a boost of antioxidants (4). Once roasted, these veggies will bring the right amount of sweetness to the dish.
- Seasoning. Tasty blends like Italian seasoning are perfect for complementing roasted veggies. Sprinkle generously all over!
- Ricotta Cheese or Feta. Both of these are excelling compliments for the roasted veggies. While this ingredient is optional, it does makes the casserole more memorable.
- KaraMD Pure Nature: Open two capsules and sprinkle over casserole. This will give it an additional nutritional boost of superfoods, fruits and veggies (5).
- Fresh Herbs. You can also garnish or mix in fresh basil, thyme or parsley.
Instructions
- Preheat your oven to 400˚F.
- Using nonstick spray, lightly coat a 9×13-inch casserole dish and two large baking sheets.
- Drizzle olive oil onto vegetables. Lightly sprinkle salt and pepper, and distribute evenly onto the baking sheets.
- Roast vegetables for about 20 minutes, or until tender.
- Once done, remove baking sheets and spread half of the roasted vegetables into the casserole dish.
- Beat the eggs together, adding the milk, garlic, and Italian seasoning. Pour the mixture into the casserole dish.
- Add the remaining vegetables.
- From here, you can either sprinkle on feta or add a dollop of ricotta cheese.
- Reduce the heat to 350˚F and bake for 35 - 40 minutes.
- Once the top is golden, remove the casserole and sprinkle with fresh herbs
Best served warm. Enjoy!
Alternatives/Variations
- Gluten Free. This recipe is already gluten free, so you’re good to go as-is!
- Dairy Free. Use a non-dairy milk such as almond, cashew or oat milk. You can also leave the cheese out or use a non-dairy cheese options.
- Low Carb. Although sweet potatoes help make the recipe, they are higher in carbs than other vegetables. If you’re looking for a lower carb option, consider swapping the sweet potatoes out for something like roasted cauliflower.
- Potato, Egg, and Cheese. You can swap the sweet potato for the same amount of diced gold potatoes. Sprinkle one cup of shredded cheddar or mozzarella cheese over the roasted vegetables.
- Meat. While this casserole doesn’t need meat, if you feel you can’t resist, you can swap one of the sweet potatoes for about 8 ounces of sautéed turkey sausage or chicken. Or, you could try cubed ham. Another option is you can also sprinkle cooked and crumbled bacon bits to the top, once it’s done baking.
Storage
After you’ve enjoyed this scrumptious casserole fresh out of the oven, you may be wondering what the best way to store it is.
This gluten free dish can be stored in the fridge or the freezer. If storing in the refrigerator, simply place in glassware or other airtight storage container for up to three days.
If you want to keep some in the freezer, portion the casserole out into airtight freezer bags and use within 3 months.
Wrap Up
Casseroles are fun, tasty, filling and nutritious. And what better way to honor Celiac Disease Awareness Month than to share a gluten free breakfast casserole you can share with friends and family?
This gluten-free breakfast casserole features a delicious blend of eggs, sweet potatoes, mushrooms, pepper, onions, milk, cheese, and seasonings. Specific portioning isn’t listed because you can mix and match however you like!
And if you’re not a fan of the above ingredients, no worries. Leave some out, or add others as you see fit. You can store any leftovers in air-sealed containers in the fridge for up to three days.
Have you made breakfast casserole before? If not, try this one today!
References
1. https://www.wellplated.com/vegetarian-breakfast-casserole/
2. https://www.hsph.harvard.edu/nutritionsource/food-features/sweet-potatoes/
3.https://www.healthline.com/nutrition/adaptogenic-mushrooms#types-potential-benefits
4. https://www.bbcgoodfood.com/howto/guide/top-5-health-benefits-of-peppers
5.https://karamd.com/products/pure-nature
✝✝This noted statement is based on independent research and is not necessarily the opinion of the author