Wednesday, January 23, 2013

Recipe for Broken Arm Breakfast Casserole with Cottage Cheese, Bacon, Feta, and Green Onions

Breakfast Casserole with Cottage Cheese, Bacon, Feta, and Green Onions
If you have a broken arm (or just want a smaller size) this is a delicious breakfast casserole!

It's now been two weeks since I slipped on my icy steps and landed flat on my back with a broken arm.   Before that I'd been doing well with my yearly return to Phase One of the South Beach Diet, but I confess the broken arm did trigger a few days of total comfort eating.  Then I got over it and decided I really DID want to get back on track.  I've been even more grateful than usual to have Jake to help with recipes I've been trying out for A Month of Daily Phase One Recipes, but there are also times I have to cook for myself if I want to stick to Phase One.

A few things I've learned about cooking with a broken arm:
1-  Even a small pan is heavier than you realize if you're picking it up with one hand.
2-  Ingredients that need a lot of chopping or special treatment are just too much trouble.
3-  If it takes something you usually avoid (like a little bacon) to get you to cook, that's ok.

So with those principles of broken arm cooking in mind I made this smaller-than-usual breakfast casserole, and it's been great to have in the fridge!

I used just four pieces of pre-cooked bacon, cooked it more in the microwave, and then blotted off as much of the fat as I could.  (I know bacon isn't really recommended for the South Beach Diet, so use turkey bacon if you don't have a broken arm!)

I need lots of calcium right now, so I rinsed one cup of low-fat cottage cheese so I had just the curds.

I also used 3 oz. (1/3 cup) crumbled Feta.

And another 1/3 cup sliced green onions (measured in the same measuring cup!)

Spray a very small (9"x7" or 8"x8") glass casserole dish and combine the crumbled bacon, cottage cheese, Feta, and green onions.  Season with a little Spike Seasoning (or other all-purpose seasoning) and some fresh ground black pepper.

Beat 8 eggs and pour over the other ingredients; then gently "stir" so they're well combined.

Bake at 375F/190C for 30-35 minutes, or until the mixture is set and starting to lightly brown.  Serve hot.  This keeps well in the fridge and can be reheated in the microwave for 1-2 minutes.

Broken Arm Breakfast Casserole with Cottage Cheese, Bacon, Feta, and Green Onions
(Makes 4 servings; recipe created by Kalyn when she had a broken arm but needed a good Phase One breakfast.)

4 strips bacon or turkey bacon
1 cup low-fat cottage cheese, rinsed and drained
3 oz. (1/3 cup) crumbled Feta
1/3 cup sliced green onions
Spike Seasoning to taste (or use other all purpose seasoning mix)
fresh ground black pepper to taste
8 eggs, well beaten

Preheat oven or toaster oven to 375F/190C.  Spray a very small (9"x7" or 8"x8") glass casserole dish with nonstick spray.

Cook bacon in the microwave until it's very crisp and blot away the fat with paper towels, then crumble.  Drain the cottage cheese into a fine-mesh colander, spray with cold water until the creamy part washes away and only the curds remain, and let drain. Crumble the feta, slice the green onions, and beat the eggs.

Combine the crumbled bacon, cottage cheese, Feta, and green onions in the casserole dish.  Season the ingredients with Spike Seasoning and pepper, pour over the beaten eggs, and gently stir so all ingredients are combined.

Bake 30-35 minutes, or until the mixture is firm and starting to slightly brown on top.  (It will puff a bit while it cooks and then settle back down as it cools.  Serve hot.  This keeps well in the fridge and can be reheated in the microwave for 1-2 minutes.

Printer Friendly Recipe

South Beach Suggestions:
Breakfast casseroles like this one made with low-glycemic ingredients are a great idea for a quick breakfast, lunch, or dinner for any phase of the South Beach Diet.  It is important to use low-fat cheese.  Regular bacon is not really recommended, but turkey bacon or Canadian bacon would be good in this.

Nutritional Information?
I chose the South Beach Diet to manage my weight partly so I wouldn't have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you.

More Phase One Ideas for Breakfast Casseroles:
Kale and Feta Breakfast Casserole
Roasted Green Bell Pepper and Roasted Tomato Breakfast Casserole with Feta and Oregano
Breakfast Casserole with Spinach, Leeks, Cottage Cheese and Goat Cheese

Breakfast Casserole with Mushrooms, Green Bell Peppers, and Feta
Broccoli Cheese Breakfast Casserole 

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Posts may include links to my affiliate account at, and this blog earns a few cents on the dollar if readers purchase the items I recommend, so thanks for supporting my blog when you shop at Amazon!


  1. Ouch! I can't imagine how challenging it is to cook with a broken arm. Still, you've managed to create a lovely little breakfast casserole, one I can't wait to try. Hang in there!

  2. So sorry to hear about your arm. Best wishes to get well soon! It is great to see you keep your sense of humor and a positive outlook through all the pain.
    Take care!

  3. Sorry to hear about your fall and broken arm, Kalyn. I admire you for persevering in your cooking and blogging despite your restriction. I love breakfast recipes. I want to cook up any food that takes me away from downfall.

  4. Kalyn,
    Sending healing wishes your way! Thanks for being such a trooper. The breakfast casserole sounds delish.

  5. Broken arm sounds nasty. I have similar problems on lifting heavy dishes and pans due to arthritis and it really sucks sometimes!

    I do love your breakfast casseroles as a change from Frittatas and other omelettes, which we love for breakfast, lunch or supper.

  6. Ah I know it must be so frustrating but at least you're making the best of it! And still eating well!

  7. Thanks for the nice thoughts everyone. And my apologies to several people whose comments I accidentally deleted. I think the broken arm is impacting my brain, I keep doing that lately.

  8. I have been following your blog for about a year and just wanted to tell you how much I appreciate it! I tell everyone about it. Several of your recipes have become household favorites for me and my partner. I lost 45 pounds with SB and have kept it off for 14 months now.

    I am constantly hoping to see that you have an app. I really hope you have plans for that!

    I also wanted to see if you'd ever thought about adding a section of SB recipes that are well suited for freezing and heating up later. I know you give a lot of good advice in your recipes about this but I would also love to just browse these types of recipes as a category. Not having time to cook every day can often be very challenging, especially in the winter when a cold salad or standing outside over a grill aren't tempting options. I do love your slow cooker section.
    Thanks for being an inspiration and I hope your arm gets better soon! Alison in NC.

  9. Alison, no plans for an APP, but that could change if I got a good offer.

    It would be very time-consuming for me to go through over 1,000 recipes and pick out the ones that freeze well for a new index category. If I ever hire someone to help with the blog I would consider that, but it's not in the cards right now. But I do try to always mention "this freezes well" in the description so you can enter something like "chicken freezes well" into the search bar and get all the chicken recipes that I think freeze well.

  10. So glad you have managed to turn this situation into a lemonade as it were and bacon heals all wounds - Thank you

  11. If that isn't a situation that doesn't require a little comfort food then I am not sure what is. I broke my ankle a couple years ago (before I had my son thankfully!) and I think all I ate the first couple of days was mac n cheese and bread! lol

  12. Oh Kalyn- I'm so sorry you broke your arm! But I'm very impressed that you managed to bake this wonderful casserole with one arm. Best wishes and hugs for a speedy recovery!

  13. Thanks Karen, Alyssa, and Nupur. I'm doing ok, but counting the days until my cast is off. About a month to go.

  14. I bet you this would be GREAT made in a muffin tin like a mini-crustless-quiche! I am going to try it that way, for breakfast on the go!

  15. Donna, I agree; would love it that way!

  16. I have to say that you've become rather adept at typing you answers. This is the first I've learned of HOW you broke your arm and thank God it wasn't worse.
    Love your blog and your recipes.
    Thanks for doing all the heavy no pun intended ;)

  17. This casserole sounds like it would be perfect for work day breakfasts for my husband. Thanks for sharing. Sorry to hear about the arm,though.

  18. Kalyn,

    Would your egg casserole recipes work well with egg substitute or egg whites?

    Hope you get better soon!! Will send up a prayer for you!!

  19. Yes, I've heard from many people who make them with egg substitute or all/part egg whites.

  20. This looks great. Coming from a Greek girl, well, feta is the bomb in eveything. Just a curious note, my birth certificate claims my name is Kalyn, too. Have gone by Colyn all my life. Weird stuff.

  21. Dear Kalyn,
    It's early May now,and I expect you are all healed and much better now.I have just prepared and partaken of the "broken arm" omlette,and it is delicious.Thank you for your wonderful site.I just have begun my journey on the South Beach eating plan and I will use your site for the marvelous recipes contained on it.Many,many thanks.

  22. Sonia, the arm is all better, thanks! Good luck with South Beach; hope the blog will be helpful for you.


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