March 31, 2016
December 10, 2015
Many breakfast casseroles call for bread as the base, but this traditional Amish Breakfast Casserole uses potatoes, that are naturally gluten-free. It’s a great alternative for people with gluten intolerance and celiac disease who need to avoid foods containing wheat.
With increased focus on low-carb or low-glycemic index foods, the “starchy” potato is often avoided and underrated in terms of nutritional benefits. Unless processed in oil and salt, such as French fries and potato chips, one medium potato is low in salt, important for keeping blood pressure low, and is high in fiber, potassium, vitamin C and vitamin B-6, along with no cholesterol, which all support heart health.
At 164 calories, the potato also meets 2% of daily calcium needs, 9% iron, 12% magnesium to promote bone health, and provides phosphorus, niacin, folate and zinc.
We lightened up the original recipe by substituting: Canadian bacon (12 ounces) for regular bacon (1 lb.); using egg substitute for half of the eggs; 2% fat reduced cheddar and Swiss cheeses (rather than whole milk cheeses); and nonfat cottage cheese rather than 4%. By making these substitutions, for each serving, we reduced the calories by about 66, total fat by 9 grams and cholesterol by 61 milligrams.
Surprise your family and guests with this tasty, hearty, and healthier version of the Amish Breakfast Casserole that can be quickly prepared the night before, or the morning of, your holiday breakfast or buffet gathering.
- Optional: 12 ounces Canadian bacon, cut into bite-sized pieces
- 1 medium sweet onion, chopped
- 3 large eggs, lightly beaten
- ¾ cup egg substitute
- 4 cups frozen shredded or cubed hash brown potatoes, thawed (note, you can prepare and bake with frozen potatoes, just bake an extra 10 minutes or so.)
- 2 cups (8 ounces) shredded 2% reduced fat cheddar cheese
- 1, 16-ounce container nonfat cottage cheese
- 1, ¼ cups shredded 2% reduced fat Swiss cheese (you may need to slice yourself if unavailable pre-shredded)
- ½ teaspoon black pepper
- Preheat oven to 350°F.
- In large skillet over medium heat, sauté onion and Canadian bacon until onion is soft and bacon is slightly browned, about 10 minutes.
- In large bowl, combine remaining ingredients.
- Stir in bacon and onion mixture.
- Pour mixture into a 9x12 casserole dish that has been coated with cooking spray.
- Bake, uncovered, for 40 to 45 minutes until a toothpick or knife inserted in middle comes out clean. You may need to bake 5 to 10 minutes longer if potatoes are frozen.
- Let rest on counter for about 10 minutes before serving.
Makes 12 servings.
With bacon: Per serving (about 4” x 2”): 263 calories; 11.1g total fat (6.1g saturated fat, 0.5g polyunsaturated fat, 1.4g monounsaturated fat); 735.4mg sodium; 89mg cholesterol; 15g carbohydrate; 1.4g fiber; 2.2g sugars; 24.9g protein; 462mg potassium.
Without bacon: Per serving (about 4” x 2”): 229 calories; 10.4g total fat (5.8g saturated fat, 0.3g polyunsaturated fat, 0.5g monounsaturated fat); 463.6mg sodium; 80mg cholesterol; 13.7g carbohydrate; 1.4g fiber; 2.0g sugars; 20.3g protein; 55.4mg potassium.