South Beach Diet Phase One Breakfast Casserole Many Ways

Shown in the photo is Mushroom and Feta Breakfast Casserole.

(Updated January 2009) Hello out there! I can see from my blog stats that there are a huge number of new South Beach dieters using the internet to find South Beach Diet friendly recipes. I've been eating the South Beach Diet way since July of 2004, and I've been making this type of South Beach Diet friendly breakfast casserole for years. You can look in Eggs and Breakfast Dishes if you want specific recipes, but I thought it might be useful for me to update this post with my basic breakfast casserole formula. I've made this lots of different ways, so here are some recommendations for various-sized pans, and a few tips I've found are helpful.

Breakfast Casserole Basics:
~I think the only "must have" in this type of breakfast casserole is eggs. Pretty much everything else can be varied to taste or depending on what you have on hand.
~I used to always add milk or half and half to the eggs; now I rarely bother with it.
~I like to use cottage cheese stirred into the eggs for a little extra creaminess. It's phase one approved if you use low-fat cottage cheese.
~In my mind, most any combination of breakfast casserole ingredients is improved with green onions.
~When I use mushrooms, or other veggie ingredients like pepper, broccoli, asparagus, or zucchini, I always saute or boil them for a few minutes before putting them in the casserole dish.
~I always put the meat and/or veggie ingredients into the casserole dish first, then pour the eggs over. Then I stir gently with a fork to get the other ingredients well distributed in the egg.
~Even though I like my scrambled eggs on the runny side, I always cook the breakfast casseroles until the eggs are slightly browned on top.
~I'm not sure I've ever made a breakfast casserole without using Spike Seasoning, but if you don't have Spike, probably any combination of spices that you like in eggs will be good in this.
~Using non-stick spray or olive oil on your pan before adding the casserole ingredients is pretty important or the pan will be hard to get clean.
~Breakfast casseroles of all types will keep at least a week in the fridge. Many of my earliest recipes say breakfast casseroles can be frozen, but now I rarely freeze them. If you do, be prepared that they will release some liquid when they're heated after being frozen (use a paper towel underneath to absorb the liquid.)
~To reheat breakfast casserole, microwave 2-3 minutes. Be careful not to cook too long.
~I think nearly every type of breakfast casserole is good with low-fat sour cream and salsa on top.

Basic Breakfast Casserole Recipe for 10X14 Casserole Dish:
(8-10 servings)
18 eggs
2-3 tsp. Spike Seasoning (or any spice mix you like on eggs)
salt and pepper to taste (I rarely use salt)
1/4 c sliced green onion
1 1/2 cups diced ham, Canadian bacon, turkey sausage, or other meat of your choice (precooked)
1 1/2 cups grated low fat cheese
8 oz. cottage cheese, rinsed so whole curds remain (completely optional)
12 oz. sauteed mushrooms, red pepper, broccoli, zucchini, or other veggies

Basic Breakfast Casserole Recipe for 9X13 Casserole Dish:
(6-8 servings)
14 eggs
1-2 tsp. Spike Seasoning (or any spice mix you like on eggs)
salt and pepper to taste (I rarely use salt)
2-3 T sliced green onion
1 1/4 cups diced ham, Canadian bacon, turkey sausage, or other meat of your choice (precooked)
1 1/4 cups grated low fat cheese
6 oz. cottage cheese, rinsed so whole curds remain (completely optional)
10 oz. sauteed mushrooms, red pepper, broccoli, zucchini, or other veggies

Basic Breakfast Casserole Recipe for 7X11 or 8X8 Casserole Dish:
(4-6 servings - This is the size I make most often now and cook it in my toaster oven.)
10 eggs
1 tsp. Spike Seasoning (or any spice mix you like on eggs)
salt and pepper to taste (I rarely use salt)
1-2 T sliced green onion
1 cup diced ham, Canadian bacon, turkey sausage, or other meat of your choice (precooked)
1 cup grated low fat cheese
4 oz. cottage cheese, rinsed so whole curds remain (completely optional)
8 oz. sauteed mushrooms, red pepper, broccoli, zucchini, or other veggies

Breakfast Casserole Instructions For All Sizes:

Preheat oven to 375. Spray glass or non-stick metal casserole dish with nonstick spray or olive oil. Dice meat and grate cheese. Saute any veggies you're using in a small amount of olive oil for 3-5 minutes (depending on what type of vegetable.) Harder vegetables like broccoli should be briefly boiled and drained well.

In bottom of casserole dish layer meat, veggies, green onions and cheese. Mix eggs with Spike Seasoning, salt, and pepper until whites and yolks are well combined. (Edit: eggs should be well combined, but not beaten together like for egg whites, just mixed with a fork. Add cottage cheese to egg mixture if using.) Pour eggs over meat/cheese mixture, then stir gently with a fork so that all the ingredients are evenly distributed in the eggs.

Bake until eggs are firmly set and top is lightly browned:
~35-45 minutes for 10X14 size pan
~30-35 minutes for 9X13 size pan
~20-25 minutes for 7X11 or 8X8 size pan

My Favorite Breakfast Casserole Variations:
Mushroom and Feta Breakfast Casserole
Southwestern Egg Casserole
Breakfast Casserole with Mushrooms, Green Bell Peppers, and Feta
Breakfast Casserole with Asparagus, Mushrooms, and Goat Cheese

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