Healthy Convenience: Oven-Baked Breakfast Casserole

December 2, 2016

By Kay MacInnis, Registered Dietitian

’Tis the season for less time in the kitchen. This casserole can help with that.

Most casseroles are fully loaded with fat, salt and sugar. They often contain canned soups and lots of cheese. This breakfast dish is a better choice as far as nutrition is concerned, and it helps you on those really busy days when you don’t have time to spend in the kitchen.

When we get really busy, we seem to rely more heavily on convenience food, which too often means those that are more processed and have more fat, salt and sugar than we need. Even though we are busy this time of the year, we still need to remember to take care of ourselves, which includes making healthy choices – and exercising!

Making healthier choices tends to mean choosing real food, dishes with ingredients that you can identify and pronounce. Try making a list that includes only real, whole ingredients and limit your trips to the grocery store over the next couple of weeks – focus on a weekly menu.

Oven-Baked Breakfast Casserole


  • 1-1/2 cups egg substitute
  • 4 egg whites
  • 1 cup nonfat milk
  • 3/4 tsp. Mrs. Dash
  • 1 tsp. onion powder
  • 2 cups frozen hash-browned potatoes
  • 1 cup low-fat turkey ham, chopped
  • 1 cup shredded, low-fat, extra-sharp Cheddar cheese


  • Preheat oven to 350 degrees.
  • Spray 8-inch baking dish with cooking spray.
  • Combine egg substitute, egg whites, milk, Mrs. Dash seasoning and onion powder in baking dish; whisk until blended and frothy.
  • Add remaining ingredients and mix lightly.
  • Bake uncovered 40-50 minutes, until a fork inserted in center comes out clean.

Nutrition Information: 251 Calories, 1 gram fat, 24 grams carbohydrate, 25 mg. cholesterol, 33 grams protein, 512 mg sodium


This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Health in Columbia, SC.

Kay promotes health and wellness, helping cardiac and diabetes patients eat their way to healthier lives. She works in consultation with the trained chefs at Providence, combining her nutrition knowledge with their food prep know-how to create delicious, healthy dishes for patients and the public. She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.

"She doesn't just give you the fish, she teaches you how to cook it."

 – a Kay MacInnis fan and Providence Cooks! regular