Name: Potato Egg Casserole
Total time: 75 min
Yield: 12
Ingredients: 3 medium Yukon gold potatoes (about 1 lb), washed and grated; 1 Tbsp extra virgin olive oil; 1 tsp freshly ground black pepper; 1/4 tsp sea salt; Non-stick cooking spray; 6 large eggs; 6 egg whites; 1 cup unsweetened almond milk; 1 Tbsp olive oil; 1/2 medium yellow onion; 1/2 tsp freshly ground black pepper; 1/4 tsp sea salt; 2 garlic cloves, minced; 1 red bell pepper, stemmed, seeded and chopped; 1 green bell pepper, stemmed, seeded and chopped; 1 cup packed fresh baby spinach, roughly chopped; 4 thinly sliced green onions, plus additional for garnish; 1 cup shredded reduced fat sharp cheddar cheese, divided

By Adam Fisher

Published 2/13/2025

Dietitian Reviewed: Erin McNamara, RDN, LDN, CLT

Approved for These Diets:

Heart Healthy | Gluten Free | Diabetic | Vegetarian

Photo Credit: Baldwin Publishing Staff Photographer

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.

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

Total Time

75 minutes

Servings

12

Calories

140

How to Make Potato Egg Casserole

Hash Browns

Step 1

Preheat oven to 425°F and line a large rimmed baking sheet with parchment paper.
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.
Step 3

Add olive oil, black pepper, and salt to potatoes and toss to coat evenly. Transfer to prepared baking sheet.
Step 4

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

Casserole

Step 1

Lower oven heat to 350°F. Grease a 9x13-inch casserole dish with nonstick cooking spray; set aside.
Step 2

In a large mixing bowl, whisk together eggs, egg whites and milk; set aside.
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.
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.
Step 5

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

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

Potato Egg Casserole

Ingredients

Hash Browns

Casserole

How to Make Potato Egg Casserole

Hash Browns

Step 1

Step 2

Step 3

Step 4

Casserole

Step 1

Step 2

Step 3

Step 4

Step 5

Nutrition Facts

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