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Potato Egg Casserole

(5.0)
By Adam Fisher
Published 9/15/2025
Dietitian Reviewed: Erin McNamara, RDN, LDN, CLT
Approved for These Diets:
Heart Healthy | Gluten Free | Diabetic | Vegetarian
Potato Egg Casserole
Photo Credit: Baldwin Publishing Staff Photographer
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This easy and flavorful Potato Egg Casserole is a heart-healthy choice, rich in protein and fiber while keeping sodium levels in check. Its low-carb ingredients make it a great option for those following a diabetic-friendly diet. Naturally gluten-free and nutrient-dense, this casserole recipe balances fresh vegetables, fluffy eggs, and crispy roasted hash browns for a hearty and satisfying meal. The blend of colorful bell peppers, spinach, and melted cheddar cheese creates a vibrant dish that’s perfect for breakfast or brunch. Whether meal-prepping or serving a crowd, this delicious breakfast casserole is a nutritious way to start your day. This casserole can also be assembled the night before for a stress-free morning. 

Wake up your taste buds with more of our delicious heart-healthy breakfast recipes!

Total Time
75 minutes
Servings
12
Calories
140

What Makes These Potato Egg Casserole Healthy

This Potato Egg Casserole is a balanced, nutrient-dense meal designed to support a heart-healthy lifestyle. Instead of relying on heavy creams or processed meats, it gets its rich flavor from fresh vegetables, herbs, and lean protein.

  • Balanced Macronutrients: Provides a healthy mix of protein from eggs, complex carbohydrates from potatoes, and healthy fats from olive oil.
  • Whole-Food Ingredients: Focuses on whole foods like fresh bell peppers, onions, and spinach to increase vitamin and fiber content.
  • Diet-Friendly: Naturally gluten-free and vegetarian, with controlled sodium and carbohydrate levels suitable for diabetic and heart-healthy eating patterns.
  • Low in Sodium: Contains only 234 mg of sodium per serving, making it an excellent choice for a low-salt diet.
  • Source of Lean Protein: Delivers 9 grams of protein per serving to help keep you full and satisfied.
  • Uses Unsaturated Fats: Made with extra virgin olive oil, a heart-healthy monounsaturated fat, instead of butter or other saturated fats.
  • Rich in Vitamins: Packed with bell peppers and spinach, providing a good source of vitamins A and C.
  • No Added Sugars: Contains just 2 grams of naturally occurring sugars from the vegetables.

Key Health Highlights

  • Low in Sodium: Contains only 234 mg of sodium per serving, making it an excellent choice for a low-salt diet.
  • Source of Lean Protein: Delivers 9 grams of protein per serving to help keep you full and satisfied.
  • Uses Unsaturated Fats: Made with extra virgin olive oil, a heart-healthy monounsaturated fat, instead of butter or other saturated fats.
  • Rich in Vitamins: Packed with bell peppers and spinach, providing a good source of vitamins A and C.
  • No Added Sugars: Contains just 2 grams of naturally occurring sugars from the vegetables.
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FAQs About Potato Egg Casserole

The most important step is to remove as much moisture as possible from the grated potatoes before roasting them, as noted in the recipe. Squeezing them in a sieve or cheesecloth is key. Additionally, avoid over-adding watery vegetables and ensure the casserole is baked until the center is fully set.

Yes, this casserole is perfect for making ahead. Assemble all the ingredients in the casserole dish as directed, but do not bake it. Cover it tightly with plastic wrap or foil and refrigerate for up to two days. When ready to cook, remove it from the fridge, discard the wrap, and bake as directed, possibly adding 5-10 minutes to the baking time.

Yes, when prepared thoughtfully, eggs and potatoes make a very healthy breakfast. This recipe combines lean protein from eggs with the complex carbohydrates and fiber from potatoes. By roasting instead of frying and loading it with vegetables, you get a balanced, nutrient-rich meal.

This specific recipe contains approximately 140 calories per 1/2 cup serving.

More Healthy Breakfast Casseroles

Blueberry Banana Oatmeal Casserole
French Toast Casserole
Mediterranean Breakfast Casserole

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Ingredients

Recipe yields 12 servings

Hash Browns

Casserole

Directions

Hash Browns

  1. Step 1

    Preheat oven to 425°F and line a large rimmed baking sheet with parchment paper.

  2. Step 2

    Set a fine-mesh sieve in a medium mixing bowl. Using your hands, squeeze handfuls of grated potatoes over the sieve to remove excess moisture and to catch any loose pieces of potato (Note: Do not skip this step; removing the moisture will help the potatoes crisp up in the oven and prevent casserole from being soupy). Place drained potatoes in a separate medium mixing bowl. Discard the potato juice or reserve it for another use.

  3. Step 3

    Add olive oil, black pepper, and salt to potatoes and toss to coat evenly. Transfer to prepared baking sheet.

  4. Step 4

    Roast for 15 to 20 minutes, until crisp, tender, and browned. Remove from oven and set aside.

Casserole

  1. Step 1

    Lower oven heat to 350°F. Grease a 9x13-inch casserole dish with nonstick cooking spray; set aside.

  2. Step 2

    In a large mixing bowl, whisk together eggs, egg whites and milk; set aside.

  3. Step 3

    In a large skillet, heat the oil over medium heat until it begins to shimmer. Add onion, black pepper and salt. Cook, stirring occasionally, for 6 to 8 minutes, or until soft. Add garlic and cook until fragrant, about 30 seconds. Add the red pepper and green pepper and cook, stirring occasionally, for 2 minutes. Add the spinach and half the green onions, tossing until spinach is just wilted. Remove from heat.

  4. Step 4

    Spread hash browns in an even later in the prepared casserole dish. Top with ½ cup cheese, followed by sautéed vegetable mixture. Pour in the egg mixture and top with the remaining ½ cup cheese and reserved green onions.

  5. Step 5

    Bake for 40 to 45 minutes, or until eggs are set. Let stand 5 minutes before slicing and serving.

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Nutrition Facts

Serving Size:
1/2 cup

140
Calories
7
g
Fat
100
mg
Cholesterol
234
mg
Sodium
10
g
Carbs
2
g
Sat. Fat
1
g
Fiber
9
g
Protein
2
g
Sugars

Alternative Cooking Methods

For individual portions, you can adapt this recipe for a standard 12-cup muffin tin.

  • Divide the roasted potato and vegetable mixture evenly among the muffin cups.
  • Pour the egg mixture over the top.
  • Bake at 350°F for 20-25 minutes, or until the egg muffins are set.

Serving & Storage Tips

  • Serving: Garnish with fresh green onions or a dollop of plain Greek yogurt. Serve warm.
  • Storage: Store leftover casserole in an airtight container in the refrigerator for up to 4 days.
  • Reheating: Reheat individual slices in the microwave for 60-90 seconds or in an oven at 350°F for 10-15 minutes until warmed through.
  • Freezing: You can freeze the baked casserole. Let it cool completely, then wrap individual portions or the entire dish tightly in plastic wrap and foil. Freeze for up to 3 months. Thaw in the refrigerator overnight before reheating.

Ingredient Substitutions

  • To Add Meat: For extra protein, add 1/2 cup of cooked, crumbled low-sodium sausage or bacon. Mix it in with the sautéed vegetables.
  • For a Dairy-Free Version: Substitute the cheddar cheese with your favorite dairy-free shredded cheese alternative.
  • Different Vegetables: Feel free to add other vegetables like mushrooms, zucchini, or asparagus. Sauté them with the onions and peppers until tender.
  • For a Spicier Kick: Add a pinch of red pepper flakes or a finely chopped jalapeño to the vegetable mixture.

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