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Weight Watchers Baked Vegetable and Egg Casserole Recipe
This Weight Watchers Baked Vegetable and Egg Casserole is a healthy, delicious, and low-calorie breakfast or brunch option, perfect for anyone looking to maintain a balanced diet while enjoying a hearty meal. Packed with vegetables and protein-rich eggs, this casserole is a perfect choice for meal prep or serving at a weekend gathering
Ingredients:
Non-stick cooking spray (for greasing)
1 medium onion, diced
1 bell pepper (red, green, or yellow), diced
1 zucchini, chopped
1 cup spinach (fresh or frozen)
1 cup mushrooms, sliced
12 large eggs
½ cup fat-free milk
1 ½ cups reduced-fat shredded cheddar cheese
Salt and pepper, to taste
1 tsp garlic powder
1 tsp onion powder
1 tsp dried oregano
1 tsp dried basil
¼ tsp paprika
1 tbsp olive oil (for sautéing vegetables)
Optional toppings: Fresh herbs like parsley, chives, or arugula
Equipment Needed:
9×13-inch baking dish
Skillet for sautéing
Mixing bowl
Whisk
Preparation Instructions:
Step 1: Prepare the Vegetables
Begin by prepping all your vegetables. Dice the onion, bell pepper, and zucchini into small pieces, slice the mushrooms, and chop the spinach into smaller pieces if using fresh.
If you’re using frozen spinach, make sure it’s thawed and excess moisture is squeezed out.
Step 2: Sauté the Vegetables
Heat a skillet over medium heat and add 1 tablespoon of olive oil.
Once the oil is hot, add the diced onions and bell peppers. Sauté them for about 4-5 minutes, or until they start to soften.
Add the zucchini and mushrooms to the skillet. Continue cooking for another 3-4 minutes, stirring occasionally.
Add the spinach and cook until wilted (about 1-2 minutes). Remove the skillet from the heat and set aside.
Step 3: Prepare the Egg Mixture
In a large mixing bowl, crack all 12 eggs. Whisk them thoroughly until the yolks and whites are fully combined.
Add the fat-free milk to the eggs, and season with salt, pepper, garlic powder, onion powder, dried oregano, basil, and paprika. Continue to whisk until the mixture is smooth and well-combined.
Step 4: Combine the Vegetables and Egg Mixture
Preheat your oven to 350°F (175°C).
Lightly grease a 9×13-inch baking dish with non-stick cooking spray.
Transfer the sautéed vegetables into the prepared baking dish, spreading them evenly.
Pour the egg mixture over the vegetables, ensuring everything is evenly covered.
Sprinkle the shredded cheddar cheese over the top of the casserole.
Step 5: Bake the Casserole
Place the casserole in the preheated oven and bake for 30-35 minutes, or until the eggs are set and the top is lightly golden.
You can test the casserole by inserting a toothpick or knife into the center – if it comes out clean, the casserole is done.
Step 6: Let It Cool and Serve
Once the casserole is baked, allow it to cool for a few minutes before slicing.
Serve warm, optionally garnished with fresh herbs such as parsley or chives for an added touch of flavor and color.
Nutritional Information (Per Serving):
This recipe makes 8 servings, with each serving containing the following approximate nutritional values:
Calories: 160 kcal
Protein: 14g
Fat: 9g
Saturated Fat: 4g
Carbohydrates: 7g
Dietary Fiber: 2g
Sugars: 4g
Cholesterol: 215mg
Sodium: 300mg
Potassium: 300mg
Total Sugars: 4g
WW SmartPoints: 3 per serving (on the Green Plan)
Weight Watchers Points Breakdown:
Green Plan: 3 SmartPoints per serving
Blue Plan: 3 SmartPoints per serving
Purple Plan: 3 SmartPoints per serving
Helpful Tips for the Best Casserole:
Customize Your Vegetables: Feel free to swap out any of the vegetables in this casserole to fit your preferences. Broccoli, tomatoes, or even sweet potatoes can be used in place of zucchini or mushrooms. The possibilities are endless.
Make it Spicy: Add a pinch of red pepper flakes or a few slices of jalapeño to give the casserole a little heat. This will add flavor and depth to the dish.
Cheese Choices: If you’re looking for a lower-fat option, you can swap the cheddar cheese for reduced-fat mozzarella or a dairy-free cheese alternative. The recipe works well with different types of cheese.
Meal Prep: This casserole keeps well in the refrigerator for up to 4-5 days. You can also freeze individual portions for up to 3 months for a quick breakfast or snack option.
Add Protein: For an extra protein boost, consider adding cooked chicken breast, turkey sausage, or even lean ground beef to the casserole. These ingredients can be incorporated during the sautéing process with the vegetables.
Why This Baked Vegetable and Egg Casserole is Great for Weight Watchers:
Low in SmartPoints: Each serving contains just 3 SmartPoints, making it an excellent choice for those looking to stay within their daily point limit while enjoying a filling meal.
Packed with Nutrients: The combination of eggs and vegetables provides a great source of essential vitamins and minerals. The vegetables, including spinach, mushrooms, and peppers, are high in fiber, antioxidants, and micronutrients that support overall health.
Versatile and Customizable: Whether you are following a vegetarian diet, looking for a gluten-free option, or simply want to enjoy a clean-eating recipe, this casserole can be easily customized to fit your dietary needs.
Satisfying and Filling: With 14g of protein per serving, this casserole helps keep you satisfied and full for longer periods, making it an ideal option for breakfast or lunch.
Additional Information:
Meal Planning with This Casserole:
This Baked Vegetable and Egg Casserole can easily be incorporated into your weekly meal plan. Whether you’re preparing it for a busy week of breakfasts or looking for a healthy meal to serve at a weekend brunch, this recipe is simple, quick, and effective in helping you stay on track with your health and fitness goals.
For Breakfast: Pair a serving with a piece of fruit or a slice of whole-grain toast for a complete, balanced meal to kickstart your day.
For Lunch or Dinner: Enjoy a larger serving with a side salad or a serving of quinoa or brown rice to round out your meal.
Snack: The casserole works wonderfully as a light snack, especially when you’re craving something savory.
Nutritional Benefits of Key Ingredients:
Eggs: A rich source of high-quality protein, eggs are also packed with important vitamins like B12, vitamin D, and choline, which supports brain function.
Spinach: Loaded with iron, vitamin A, and folate, spinach helps support immune health, skin health, and overall vitality.
Mushrooms: Known for their antioxidant properties, mushrooms contain important compounds like selenium, which support the body’s ability to fight inflammation.
Bell Peppers: High in vitamin C, bell peppers help boost your immune system and promote healthy skin and hair.
Conclusion:
This Weight Watchers Baked Vegetable and Egg Casserole is a nutritious, low-calorie dish that offers a satisfying meal option for anyone looking to stay healthy while following the Weight Watchers program. With its ease of preparation, low SmartPoints value, and high nutritional benefits, it’s sure to become a staple in your meal planning routine. Enjoy this casserole for breakfast, brunch, or even dinner — it’s the perfect way to start your day off right or fuel your body for the rest of the day.