Breakfast of champions

I think (hope) the word has gotten out to everyone that breakfast is the most important meal of the day. People who eat a healthy breakfast weigh less and have more energy throughout the day. Yet two of the most common things I hear when discussing the breakfast issue with people are 1-I don’t have time for breakfast and 2-I’m not hungry when I first wake up. Problems solved! Here is a casserole dish you can make over the weekend and eat it throughout the week, saving you time in the morning, and making for an easy to-go breakfast to heat up at work when you do get hungry! It’s very well-balanced, with carbs from the potatoes and veggies, protein from the eggs, and a small dose of fat from the low-fat cheeses which helps to absorb the nutrients from the veggies, as well as helping you feel full longer. Not to mention the countless nutrients! Keep in mind the nutrition information is for 1/8 of the casserole-this is meant to be eaten over a week, or shared with a family-not eaten all at once! Don’t like some of the ingredients? Take ’em out and replace them! Add some diced ham, homemade turkey sausage, or a different veggie of your choosing.

  • 2 pounds Yukon Gold potatoes (about 6 medium), peeled and diced
  • 1/2 cup water
  • 1 cup frozen chopped broccoli, thawed
  • 6 green onions, thinly sliced
  • 1 small sweet red pepper, chopped
  • 6 eggs
  • 8 egg whites
  • 1 cup (8 ounces) 1% cottage cheese
  • 1 cup (4 ounces) shredded reduced-fat cheddar cheese
  • 1/2 cup grated Parmesan cheese
  • 1/2 cup fat-free milk
  • 2 tablespoons dried parsley flakes
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper


  • Place potatoes and water in a microwave-safe dish. Cover and microwave on high for 7 minutes or until tender; drain.
  • Spread potatoes in a 13-in. x 9-in. baking dish coated with cooking spray. Top with the broccoli, onions and red pepper.
  • In a large bowl, whisk the remaining ingredients until blended. Pour over vegetables. Bake, uncovered, at 350° for 35-40 minutes or until center is set. Yield: 8 servings.



Nutritional Facts 1 piece equals 235 calories, 9 g fat (4 g saturated fat), 174 mg cholesterol, 555 mg sodium, 20 g carbohydrate, 2 g fiber, 20 g protein.


I got this recipe from have had this in various varieties many times, and it always hits the spot! Let me know what you think 🙂

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