Saturday, September 22, 2007

South Beach Friendly Breakfast Casserole with Mushrooms, Bell Peppers, and Feta

Breakfast Casserole with Mushrooms, Bell Peppers, and FetaLately I've been getting a lot of comments from people saying "I just discovered your blog," and if you're one of those readers you might not know I have a bit of a multiple personality as a third grade teacher by day and blogger by night. Since I have such a busy schedule, I'm very fond of recipes that can be made on the weekend and then reheated for breakfasts and lunches during the work week. This is my latest version of breakfast casserole, although there are lots more low-glycemic options for breakfast in the recipe archives under Eggs and Breakfast Dishes. I think I'm especially proud of this recipe because I grew the green peppers myself, finally ending my blossoms-but-no-peppers curse. This year I have peppers galore, and this was a great way to use some of them.

I'm not a huge fan of green bell peppers from the store, but I do love fresh-from-the-garden green peppers, which are sweeter and milder than store-bought peppers. If I was making this at a time when I didn't have garden peppers, I'd probably use red bell peppers instead. This recipe has less cheese than I sometimes use in breakfast casseroles, but I wanted to let the flavor of the bell peppers and mushrooms take center stage this time. Breakfast casseroles are a great way to use leftover vegetables, so if you have anything in the fridge that might go well with mushrooms, bell peppers and feta, go ahead and throw it in! And if you're a fan of eggs for breakfast, don't miss all the great ideas for cooking eggs from other bloggers after the recipe.

One at a time, saute bell peppers and mushrooms and layer in casserole dish with green onions and Feta cheese crumbled on top.

Beat the eggs with Spike Seasoning and black pepper, then pour over the vegetable-cheese mixture and bake.

(Before you make this you may want to read Basic Instructions for South Beach Diet Friendly Breakfast Casseroles which has instructions for different sizes of pan and ingredient options for this type of breakfast casserole.)

Mushroom, Green Pepper, and Feta Breakfast Casserole
(Makes 8-10 servings, recipe created by Kalyn)

8 oz. sliced mushrooms (I used pre-sliced white mushrooms which didn't need washing)
1 large green bell pepper, coarsely chopped into pieces about 3/4 inch square
1-2 tsp. olive oil, to saute mushrooms and green peppers
3 green onions, white and green parts, sliced (also called scallions)
1 cup crumbled feta (or more, to taste)
18 eggs
1 tsp. Spike Seasoning (optional, but highly recommended)
fresh ground black pepper to taste

Preheat oven to 375 F. Spray 10 X 14 glass casserole dish with non-stick spray. (A dish slightly smaller than this will work. If your dish is much larger than this, just increase ingredients slightly.

Heat non-stick frying pan, add small amount of olive oil, and saute mushrooms 4-5 minutes, until softened and partly cooked. Spread mushrooms in bottom of casserole dish. Add a bit more olive oil to frying pan if needed, and saute green peppers until softened and partly cooked. Layer peppers over mushrooms. Crumble feta cheese over top of mushroom-pepper mixture.

Beat eggs with Spike Seasoning and black pepper. (Don't add salt because Feta cheese is salty enough.) Bake about 45 minutes, or until casserole is firmly set and top is slightly browned. Serve hot. I like to eat it with a little bit of low-fat sour cream and salsa on top.

Breakfast casseroles like this reheat very well in the microwave. It can be frozen. but for best results, allow to thaw in the refrigerator before reheating. Be careful not to microwave too long; not quite three minutes is about right in my microwave.

Printer Friendly Recipe

South Beach Suggestions:
This type of egg casserole is a perfect breakfast for any phase of the South Beach Diet. I'm also fond of Egg Muffins for another breakfast option that's perfect for any phase. For phase two or three, try something like Alanna's Peanut Butter Oatmeal, Low Carb Protein Pancakes, or Egg Burritos.

More Yummy Ideas with Eggs:
(Recipes from other blogs may or may not be South Beach Diet friendly, check ingredients.)
Block Island Breakfast Casserole with Fresh From the Garden Green Peppers
Mushroom and Feta Breakfast Casserole
Southwestern Egg Casserole
Baked Eggs from 101 Cookbooks
Chorizo and Eggs from Simply Recipes
Garlic Shrimp and Eggs on Toasted Bagels from What's For Lunch Honey
Baked Eggs and Tomatoes from A Veggie Venture
Scrambled Eggs with Asparagus and Camembert from 80 Breakfasts
Eggs in Tomato Sauce from Lucullian Delights
Leek and Ricotta Frittata from Chocolate and Zucchini
Turkish Poached Eggs with Yogurt from Almost Turkish Recipes
Raita with Eggs from Becks and Posh
Baked Eggs in Tomatoes from Vanesscipes
Baked Eggs from A Mingling of Tastescounter customizable free hit


nika said...

This looks so delicious, will have to give it a try! We FINALLY got a few green peppers too, we had the same problem you had.

Rob said...

I have never come across the concept of a breakfast casserole before but I am sold! So practical to do the big cooking at the weekend and have portions to use in the week.

This recipe also looks delicious, and as I am growing my own mushrooms this year (they were selling kits at the market last week) I will at least have one home grown ingredient to include in the dish...

Kalyn, as you are in Utah, I was wondering if you have heard of Mel Bartholomew and his concept of Square Foot Gardening? As an avid gardener it might be worth you getting his book or checking out his website ( I believe he also runs courses locally.

meeso said...

This is great...I also love dishes I can eat from for a few days...I can have homemade food but also save time! This is looking delicious!!!

Lydia said...

I love recipes like this, too. So flexible, so easy to make, so impressive when you serve them to friends.

katiez said...

You actually eat this for breakfast?
I mean, I would love this for breakfast, but when I was working my breakfast was a muffin and a handful of dried fruit eaten in the car.
I could have it now, though...naw, I'd have it for lunch with a glass of rosado!
Anyway, it looks and sounds scrumptious!

Pille said...

This contains some of my favourite ingredients, so I'd happily have this for breakfast/brunch. Or lunch or dinner :)

janelle said...

Kalyn: I just printed this recipe and will try it this weekend! I agree, green peppers from the grocer are not my fave. But I am curious about yours from the garden! I will use some greens from our farmers' market to make this, just to make sure...

Hope you are well! And that you have a nice 3rd grade class this year.:) They are lucky to have you.

Happy new school year!

Kalyn said...

Nika, glad to hear you are getting peppers. Your garden is so impressive. I want grow boxes!

Rob, I have heard a little about square foot gardening, but don't know much about it. thanks for the tip, I will check it out. Is this guy from Utah? I didn't know that if he is.

Messo, I agree, cook once and eat a few times. Thanks!

Lydia, this is totally flexible, you can add just about anything. Well, maybe not fish!

Katie, I confess, I do sometimes eat it in the car! But I try hard to eat at home.

Pille, me too. We're fellow Feta lovers!

Janelle, I bet the farmers market peppers are also great. I do have an awfully cute class this year. There are just too many of them (28). But I'm doing ok and they seem to think I'm at least mildly amusing!

Anh said...

This is a very nice dish for brunch Kalyn! Mushrooms and feta, one of my fav combo!

East Meets West Kitchen said...

This is a great idea for extending meals into the week. I'll have to keep this one in mind!

Christine said...

I love this dish! Beautiful presentation.

Ed Tep said...

Kalyn - You had me at "Breakfast Casserole". That looks delicious. I can also imagine tossing in some shredded leftover turkey for yummy day-after-Thanksgiving turkey breakfast.

sher said...

I love breakfast casseroles. They're delicious and easy to assemble. And I can't figure out why store bought bell peppers are often rather bitter. But, home grown oners don't have that problem.

jasmine said...

yum!! I was checking my blog lines last night while waiting for my boyfriend to get off the phone and came across this recipe and while this mornings breakfast was reheated spinich and tomato frittata from yesterday before he had to run off to church -- I am making this when I get back from the farmer's market for breakfasts this week!

Sorry to hear about the 28 kids -- we just added a new kindergarten because all the classes were up to 24 and more were coming every day...I think our cap in 3rd grade is 26 before they add new classes.

Valli said...

Anything with feta has to be good!!!!

Kalyn said...

Anh, me too. Love the combination.

EMWK, thanks. You can make any variation that appeals to you.

Christine, thanks.

Ed, I think turkey would taste great in this.

Sher, I never buy them in the store, but love the garden ones.

Jasmine, there are no class size limits in Utah. Too many students to be able to afford that. But luckily most of the kids are pretty well-behaved and I have a lot of parent volunteers and an aide. Hope you like the breakfast casserole.

Kalyn said...

Valli, we were writing our comments at the same time! I agree, Feta is wonderful in everything you could possibly imagine!

lucette said...

This looks good enough for company!
I had my 1st successful year with green peppers this year, too--trying to figure out why.

Educator-To-Be said...

It looks excellent and seems to be a great time-saving idea for busy people. I shall have to try it!

I will be teaching myself before too long, so ideas like this will come in handy!


Anonymous said...

Guess what! I'm emailing from my home laptop that I just hooked up myself (while on the phone for 45 min. with a very nice Canadian woman).

Kalyn said...

Lucette, isn't that interesting that we both had the pepper curse? And this year my peppers have been gorgeous!

ETB, good for you! This is a great "before school" breakfast. It will keep you going until your (very short) lunch break!

Hooray, this anonymous comment is from my friend Robin who has just gotten her internet connection hooked up. I see she knows how to get in touch with me!

farmgirl susan said...

This looks fantastic. I always forget about breakfast casseroles which is crazy because we're never without fresh eggs (I bought duck eggs from some neighbors last week!), and I'm always wandering into the kitchen looking for something (besides cheese & crackers) to eat now. This is the perfect kind of food to have on hand in the fridge. Thanks for the recipe--and the reminder! : )

chigiy at Gardeners Anonymous said...

Next year I'm going to grow my own green peppers, because I agree. I am not a big fan of store bought peppers, but home grown are yuuummmmy.
This looks good.
I love breakfast casseroles.

Nabeela said...

I've been searching for a veggie-heavy breakfast casserole for days. I wanted a tried and tested recipe....and this seems perfect. I'll probably try it with red peppers..I agree with you about them being milder nand tastier. Thanks for the recipe!

Kalyn said...

Susan, this should be perfect for you. Just throw in whatever veggies are in growing at that time, chard, spinach, zucchini, peppers, just about any vegetable would be good.

Chigiy, I had about given up on peppers before this year, but now I'm sure I will grow them every year. I just hope my pepper curse doesn't come back!

Nabeela, thanks. Hope you like it.

deeeeeeena said...

I'm going to make this for breakfast this week. Really great idea.

Thanks for the idea.

Mrs. G. said...'s what's for dinner! Thank, Kaylen

Great Big Veg Challenge said...

Kalyn - This is the first time I have read of a breakfast casserole and I wll try this with the kids. I might substitute the peppers aas Freddie finds them a little off-putting!
Fancy doing some kind of veggie-recipe hook up with your third grade kids and one boy in London?

Kalyn said...

Dina, thanks. Hope you like it.

Mrs. G., yes I think you could eat this for breakfast, lunch, or dinner.

Hi Freddie's Mom,
I can imagine that green peppers would be hard to sneak past a kid. Try some other vegetable combination. Broccoli/cheese is good in this. I don't think I can manage some kind of vegetable project with the class because I just switched to third grade this year and I'm barely keeping my head above water with the blog and a new curriculum. Plus I don't teach health, there is a special teacher, so it would be hard to fit it into the day. Thanks for thinking of me though.

Jenni said...

This sounds delicious!

How long will it stay fresh in the refrigerator? I'm the only egg eater in the family!

Thanks for all your yummy recipes!

Kalyn said...

Jenni, it really does stay good for quite a long time. I ate some of this one today and I made it 8 days ago. It was just fine. You can freeze it too, but I do think it's better when it hasn't been frozen.

Kevin said...

I like the sound of a breakfast casserole and this one looks tasty.

Mrs. L said...

Though I love feta, the husband doesn't. I could probably substitute other cheese in this? And maybe add some salt?

Kalyn said...

Kevin, thanks.

Mrs. L., you can use any type of cheese. Also there are other options in the recipe archives with different cheese. One of my favorites is broccoli with cheddar cheese.

MyKitchenInHalfCups said...

I love that this is so much veggie! This is my idea of the perfect breakfast make it ahead! I know I'll be doing this one. And it look so easy to be putting it together.

My friends call me Tulip said...

This looks fab....I'm always looking for new recipes for breakfast! Thanks Kalyn

Amber and Tom said...

I've been scared of the idea of feta with eggs, but I finally sprinkled some on my scrambled eggs last week, and it was delicious. So, I'm finally making one of your egg dishes with feta this week. I am hopping back on Phase 1 to get ready for Thanksgiving (although this diet has turned my husband into a bean pole, and he should probably stay on phase 3...)

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