The Breakfast Casserole that Fights Fat

egg whites metabolism breakfast casserole

A creature of habit, I often settle into a specific food routine that doesn’t change much from day to day. Monday’s breakfast is the same as Tuesday’s breakfast, which is also the same as Wednesday’s breakfast. While consistency is a good thing, it can also become boring if you’re not careful… which can lead to unexpected splurges and bad meal decisions.

My latest bad breakfast decision quickly turned into a daily ritual, replacing my healthy breakfast of fruit and yogurt with a (delicious) Mediterranean Egg White breakfast sandwich (on a whole grain bagel) from Panera. While this breakfast sandwich is undoubtedly delicious and relatively healthy when enjoyed sparingly (say, on weekends), the sandwich quickly adds up in both dollars and calories when consumed on a DAILY basis.

So, in an attempt to kick my habit (and recognizing that fruit and yogurt simply isn’t “cutting it” for me these days), I developed a delicious and super-nutritious breakfast casserole that not only saves me money, but helps me fight fat all week long! Ladies, say hello to your new breakfast ritual...

Fat-Fighting Southwestern Breakfast Casserole

You’ll need:

  • 1 32 oz carton liquid egg whites
  • 3/4 cup 2% milk
  • 1 8 oz bag finely shredded reduced fat mozzarella cheese
  • 1 package of 6 whole wheat English muffins (look for a brand that has ~100 calories in each muffin)
  • 1 15 oz can Bush’s Best © reduced sodium black beans (rinse and drain them!)
  • 1 15 oz can Del Monte © Fiesta-style Corn
  • 1 medium onion, chopped
  • 1 carton cherry tomatoes, sliced in half
  • 1 cup fresh spinach
  • 1 carton white mushrooms, sliced
  • Black pepper, to taste


  1. Preheat oven to 350, and spray a 13 x 9 inch pan with olive oil cooking spray
  2. Break 3 of the English muffins up into pieces, and layer across the bottom of the greased pan. Sprinkle with a little bit of the cheese.
  3. In separate bowl, combine beans, corn, tomatoes, spinach, mushrooms.  Pour half of this veggie mixture over the English muffins.
  4. Add the egg whites, milk, and about 1 cup of the cheese to the remaining veggies. Mix until combined then pour this egg whites/veggie mixture into the pan on top of the existing layer.
  5. Break up the last 3 English muffins and layer across the top of the egg casserole.  Sprinkle with remaining cheese then add pepper to taste.
  6. Bake at 350 for 50 to 60 minutes, or until the eggs are set and the edges are slightly browned (English muffin pieces on top will be toasty).

After the casserole cools, I drain some of the excess liquid (with egg whites this is inevitable), then cut into 8 equal squares, and pack into little Tupperware containers to take with me to work every morning! Just heat in the microwave for 60-90 seconds, and you’ve got a delicious protein-packed low-calorie (but hearty) breakfast to enjoy all week long!  I’ve calculated the nutrition facts for 1 serving below:

nutrition breakfast casserole

Aside from the health benefits and perfect balance of protein/complex carbs/fat, high dose of fiber to keep you full all morning long, and high dose of metabolism-boosting nutrients like calcium, the other thing I love about this casserole is that you can easily modify the recipe. Try for instance adding avocado, using different veggies, adding grilled chicken or turkey breast, experimenting with different types of beans and cheeses, or even using whole wheat waffles instead of English muffins!  Experiment to your hearts’ content, and let me know what YOUR favorite variation looks like!

To get more great fat-burning recipe ideas, or to see how you can make this nutritious breakfast part of a healthy workout and nutrition plan that’s personalized to meet your specific needs, check out my 2-week Quickstart Program, or get the Complete Program for maximum results! :)

Quickstart 2-week FREE ProgramJill's 4-Week Complete Program

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