Ham and Broccoli Breakfast Casserole

Prep Time:

20 mins

Additional Time:

8 hrs 50 mins

Total Time:

9 hrs 10 mins

Servings:

Yield:

8 servings

Nutrition Profile:

High-Calcium Bone Health Diabetes-Friendly Nut-Free Healthy Aging Soy-Free High-Protein Gluten-Free Low-Calorie

Breakfast is easy with this meat and veggie breakfast casserole, which is prepped the night before.
Superfood broccoli supports heart health, immune system, bones and skin, and reduces cancer risks.
Incorporating "dry" broccoli into the ingredients will help prevent a watery casserole.

Ham and Broccoli Breakfast Casserole is the perfect way to start your day. Antioxidant-rich broccoli and salty ham pair with protein-rich eggs and melty Cheddar cheese, while hash brown potatoes are infused with herby chives and create a crispy crust. Serve this breakfast casserole with fresh fruit to round out your breakfast. Keep reading for our expert tips, including how to ensure your casserole doesn't stick to the pan.

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!

To ensure that your casserole does not become soggy, remove as much moisture as possible from the broccoli before adding it to the dish.
To prevent the casserole ingredients from sticking, spray a thin coat of nonstick cooking spray on the bottom and sides of the baking dish.
For even cooking, bake the casserole on the middle rack of your oven.
Slipping a knife into the center is a good way to check if the casserole is done cooking. If it comes out clean, the casserole is ready to be enjoyed.

Nutrition Notes

Broccoli is part of the cruciferous family of vegetables and is loaded with nutrition for a healthy heart, immune system, bones and skin. Regularly eating broccoli and other cruciferous veggies has been linked to lower cancer risk. The fiber in broccoli not only helps keep things moving through your gut but also feeds your gut's beneficial bacteria.
While potatoes often get a bad rap, they're actually nutritious. They contain fiber—even more so when the skin is eaten—that, like broccoli, helps fill you up, keeps things moving through your gut and feeds your beneficial bacteria. Potatoes are abundant in potassium, which helps lower blood pressure. You might be surprised that potatoes are also a good source of vitamin C, a vitamin that's necessary for a strong immune system.
Like potatoes, eggs can sometimes be shunned due to the notion that they're unhealthy for you—even though they're anything but. Eggs are rich in protein, with at least a third of an egg's protein coming from the yolk. The yolk also provides choline, which is necessary for a healthy brain and nervous system. Egg yolk is one of the few food sources of vitamin D and also provides the vision-supporting antioxidants lutein and zeaxanthin.

Cheddar cheese brings more protein to this dish, as well as calcium and probiotics. While cheese tends to be high in saturated fat, there is some evidence suggesting that the type of saturated fat in cheese is not as harmful as the saturated fat in highly processed foods.

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Ingredients

2 cups broccoli florets
Nonstick cooking spray
4 cups frozen hash brown potatoes, thawed
2 tablespoons coarsely snipped fresh chives
6 ounces thinly sliced, lower-sodium cooked honey ham, chopped
1 cup shredded reduced-fat Cheddar cheese
8 eggs, lightly beaten
½ cup fat-free milk
½ teaspoon salt
½ teaspoon black pepper
¼ teaspoon garlic powder

Directions

In a medium saucepan, cook 2 cups broccoli in boiling, lightly salted water for 3 minutes; drain. Rinse with cold water; drain again.
Coat a 2-quart rectangular baking dish with cooking spray. Add 4 cups potatoes and 2 tablespoons chives to the prepared dish; toss to combine. Top with broccoli, 6 ounces ham and 1 cup cheese.
In a medium bowl, combine the 8 eggs, ½ cup milk, ½ teaspoon salt, ½ teaspoon pepper and ¼ teaspoon garlic powder. Pour egg mixture over potato mixture. Cover with foil and chill overnight.
To serve, preheat oven to 350°F. Bake, uncovered, 50 to 55 minutes or until eggs are set (160°F). If necessary, to prevent over-browning, cover with foil for the last 10 minutes.

To make ahead

Prepare and assemble the casserole the evening before. Store it covered in the refrigerator until ready to bake the following day. Remove it from the refrigerator about 30 minutes before baking it.

Frequently Asked Questions

What should I look for when buying broccoli?

When selecting broccoli, look for bright green florets, whether you are buying a bag of florets, just the crown or the crown with the stem. Avoid any that have yellowing. Be sure that the flower buds are closed and the stalk appears fresh and without cracks.
How should I store leftovers?

If you have leftovers, transfer them to an airtight container and store them in the refrigerator for up to 5 days. Individual portions can be reheated quickly in the microwave for about 30 seconds. Alternatively, you can warm servings in a toaster oven or conventional oven at 350°F for approximately 15 minutes. You can also fry some slices in a skillet if you prefer.
Can I freeze this casserole?

Certainly! That's the beauty of casseroles: You can easily prepare two at once and store one in the freezer for later. This breakfast casserole can be kept in one or more freezer-safe containers for at least 3 months. Just be sure to label it, and you can enjoy it at a later time.
What should I serve with Ham and Broccoli Breakfast Casserole?

Fresh fruit or a chilled yogurt parfait would be a refreshing complement. Try it with our Strawberry Fruit Salad made with strawberries and blackberries, a Pineapple & Cucumber Salad or Easy Fruit Salad made with pineapple, oranges, kiwis, apples and grapes. You could also add a yogurt parfait using fresh or frozen fruit like our Nut & Berry Parfait.

Diabetic Living Magazine

Nutrition Facts (per serving)

219	Calories
9g	Fat
20g	Carbs
15g	Protein

Nutrition Facts
Servings Per Recipe 8
Serving Size 1 portion
Calories 219
% Daily Value *
Total Carbohydrate 20g	7%
Dietary Fiber 2g	6%
Total Sugars 2g
Protein 15g	31%
Total Fat 9g	11%
Saturated Fat 4g	18%
Cholesterol 206mg	69%
Vitamin A 576IU	12%
Vitamin C 26mg	28%
Folate 39mcg	10%
Sodium 550mg	24%
Calcium 259mg	20%
Iron 2mg	11%
Magnesium 13mg	3%
Potassium 170mg	4%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Additional reporting by

Carrie Myers, M.S.

and

Linda Frahm