Description
This comforting, make-ahead casserole combines tender vegetables, smoky ham, and fluffy eggs for a satisfying start to the day. By incorporating red bell peppers for a pop of color and smoked paprika for depth, this version offers a classic American diner flavor profile with a lighter touch. It is designed to be mindful of carbohydrate intake while providing substantial protein, making it a helpful option for those seeking steady energy throughout the morning.
Ingredients
Produce & Frozen
4 cups frozen hash brown potatoes, thawed (check labels for no added salt)
2 cups fresh broccoli florets
¼ cup red bell pepper, diced
2 tablespoons fresh chives, coarsely snipped
Proteins & Dairy
8 large eggs, lightly beaten
6 ounces lower-sodium cooked ham, thinly sliced and chopped (approx. 1 cup)
1 cup reduced-fat sharp Cheddar cheese, shredded
½ cup fat-free milk (or low-fat milk)
Seasonings & Pantry
½ teaspoon smoked paprika
½ teaspoon ground black pepper
¼ teaspoon garlic powder
¼ teaspoon salt
Nonstick cooking spray
Instructions
- Prepare the broccoli: Bring a medium saucepan of water to a boil. Add the broccoli florets and blanch for about 3 minutes until bright green and slightly tender. Drain immediately and rinse under cold running water to stop the cooking process. Drain well.
- Assemble the base: Lightly coat a 2-quart rectangular baking dish (approx. 7×11 inches) with nonstick cooking spray. Place the thawed hash browns, diced red bell pepper, and snipped chives into the dish, tossing gently to mix them evenly across the bottom.
- Layer ingredients: Evenly distribute the blanched broccoli, chopped ham, and shredded Cheddar cheese over the potato mixture.
- Create the egg mixture: In a medium mixing bowl, vigorously whisk together the eggs, milk, smoked paprika, black pepper, garlic powder, and salt until well combined and frothy.
- Soak and chill: Pour the egg mixture slowly and evenly over the layered ingredients in the baking dish. Cover tightly with aluminum foil or plastic wrap and refrigerate overnight (or for at least 8 hours) to allow the flavors to meld and the potatoes to absorb the liquid.
- Bake: When ready to cook, preheat your oven to 350°F (175°C). Remove the dish from the refrigerator and let it sit at room temperature for about 30 minutes. Bake, uncovered, for 50 to 55 minutes, or until the center is set and a knife inserted near the center comes out clean (internal temperature should reach 160°F). If the top begins to brown too quickly, loosely tent with foil for the final 10 minutes. Let stand for 5-10 minutes before slicing.
Notes
- Diabetes-Friendly Note: With moderate net carbs and a good amount of protein, this casserole can fit into a blood sugar conscious meal plan. Because the saturated fat and sodium are on the higher side relative to the calorie count, enjoy it as an occasional hearty breakfast and balance it with lower-sodium, heart-healthy choices for the rest of the day.
- Allergy Alert: This recipe contains eggs and milk/dairy. Ensure your ham is gluten-free if you have a gluten sensitivity.
- Fiber Boost: To reach a higher fiber target without significantly impacting blood sugar, consider serving this with a side of raspberries or blackberries.
Nutritional info (per 1 slice, based on 6 servings): Calories: 245 | Total Fat: 11g (Saturated: 4.5g) | Cholesterol: 255mg | Sodium: 525mg | Total Carbs: 15g (Fiber: 2g, Sugars: 2g) | Net Carbs: 13g | Protein: 20g | Vitamin C: 45% DV
These are approximate estimates based on standard nutritional data. Values may vary based on brands, exact measurements, and specific ingredients. For precise calculations, use a nutrition tracking app like MyFitnessPal or consult a reliable database.