For breakfast, lunch, or dinner, each slice of this veggie-studded egg casserole is super satisfying. Because it’s a make-ahead dish, it’s convenient when you have little time to spare to get a meal on the table. Chunks of crusty bread soak up some liquid to give the casserole a heartier texture. But try to give the precooked casserole some time in the fridge—the flavours will mingle together and the bread will have a chance to soak up some of the liquid. Not into bread? You can replace it with frozen diced hash brown potatoes. For the richest flavour, use half-and-half or whole milk. But you can also use lower-fat milk or unsweetened dairy-free milk if desired. Consider serving with your favourite salsa and/or avocado slices.
Protein power: Yes, food inflation has also hit the egg carton, but the orbs are still good-value protein—each large egg supplies about 6 g of complete protein. Beans have been enjoyed by numerous cultures for centuries as an ultra-nutritious plant-based protein that fits into all budgets.
Stale mate
The crustier or staler the bread, the better. If your bread is fresh and/or flimsy, cut into cubes and bake on baking sheet in 300 F (150 C) oven for 10 minutes.
Anytime Egg and Bean Casserole
Ingredients
- 4 cups (1 L) cubes of crusty bread
- 2 tsp (10 mL) grapeseed oil or avocado oil
- 1 small yellow onion, chopped
- 2 cups (500 mL) chopped cremini or button mushrooms
- 1 large red, orange, or yellow bell pepper, seeded and chopped
- 3 plum (Roma) tomatoes, seeded and chopped
- 1 tsp (5 mL) dried oregano
- 1/2 tsp (2 mL) salt, divided
- 4 cups (1 L) baby spinach
- 2 cups (500 mL) canned or cooked black beans
- 10 large organic eggs
- 2/3 cup (160 mL) half-and-half cream, or milk
- 1 cup (250 mL) shredded cheddar cheese, plus more for topping
- 1/4 tsp (1 mL) freshly ground black pepper
Nutrition
Per serving:
- calories391
- protein25 g
- total fat20 g
- sat. fat9 g
- total carbohydrates29 g
- sugars5 g
- fibre8 g
- sodium547 mg
Directions
01
Grease 9 x 13 in (23 x 33 cm) baking dish. Place bread cubes in bottom of dish.
02
In large skillet over medium, heat oil. Add onion and heat for 3 minutes. Add mushrooms and heat for another 3 minutes. Stir in bell pepper, tomato, oregano, and 1/4 tsp (1 mL) salt; heat for 3 minutes. Stir in spinach and heat until wilted. Stir in black beans.
03
In large bowl, whisk together eggs, half-and-half or milk, cheese, black pepper, and 1/4 tsp (1 mL) salt. Add vegetable mixture to egg mixture and stir to combine. Pour over bread cubes in baking dish. Refrigerate for at least 30 minutes and up to 24 hours.
04
Preheat oven to 375 F (190 C).
05
Bake casserole for 40 minutes, until edges are crisp and centre of casserole is set.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
