Spinach and cheddar cheese dress up this decadent casserole for a healthy breakfast or brunch recipe. Dijon mustard and a hint of nutmeg make this baked egg dish a 5-star selection that is both heart-healthy and high-protein.
This strata is a fantastic make-ahead option, as chilling the strata overnight allows the whole wheat bread cubes to fully absorb the savory egg and milk mixture, resulting in a puffed, golden-brown texture once baked.
This recipe reinvents the traditional breakfast casserole by utilizing nutrient-dense whole grains and reduced-fat dairy. By focusing on fiber-rich spinach and lean protein from eggs, it provides a satisfying meal that supports heart health and blood sugar management.
A strata is a specific type of bread-based casserole characterized by layering bread, cheese, and vegetables before soaking them in an egg-and-milk custard for several hours before baking.
Yes, you can substitute about 1 pound of fresh spinach; just ensure you sauté and squeeze out any excess moisture before adding it to the layering process.
Yes, once cooled, you can freeze individual portions in airtight containers for up to 3 months; reheat in the oven or microwave until warmed through.
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Recipe yields 6 servings
Lightly coat a 6 x 8-inch baking dish with nonstick cooking spray.
In a large skillet, heat oil over medium heat until hot. Add the onion and cook, stirring, until soft, about 4 minutes. Add the salt, pepper and nutmeg and cook, stirring, for 1 minute. Stir in spinach. Remove from heat and set aside.
Spread one-third of bread cubes into prepared baking dish and top evenly with one-third of spinach mixture. Sprinkle with one-third of each cheese. Repeat layering twice (ending with cheeses).
In a large bowl, whisk together milk, eggs, mustard, and black pepper to taste and pour evenly over strata. Chill strata, covered with plastic wrap, for at least 8 hours or overnight.
Let strata stand at room temperature for 30 minutes.
Preheat oven to 350°. Bake strata, uncovered, in middle of oven until puffed, golden brown, and cooked through, about 45 minutes. Let stand for 5 minutes before serving. Serve immediately.
If whole wheat is unavailable, use a sturdy sourdough or multi-grain loaf.
Reduced-fat Swiss or Monterey Jack can be used in place of cheddar for a different flavor profile.
You can use unsweetened soy milk or 2% milk if preferred, though 1% is used here to balance creaminess and fat.
Sautéed mushrooms or bell peppers make excellent additions or swaps for the spinach.
Add a pinch of red pepper flakes to the egg mixture for a subtle heat. You can also replace the nutmeg with smoked paprika for a deeper, earthier profile.
Replace cheddar with crumbled feta and add sun-dried tomatoes to the spinach layer.