Ingredients:

• 1/2 medium red bell pepper, diced
• 1/2 ounce spinach, chopped
• 1 ounce turkey ham, diced
• 2 eggs
• 1 egg white
• Salt and black pepper, to taste
• 1 ounce low-fat mozzarella cheese, grated

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Step-by-Step Instructions:

1. Preheat the Oven:

• Preheat your oven to 375°F (190°C). Lightly grease a small baking dish or line it with non-stick spray to prevent the casserole from sticking.

2. Prepare the Ingredients:

• Dice the red bell pepper into small cubes. This will add a nice crunch and a sweet, tangy flavor to the casserole.
• Chop the spinach into small pieces. Fresh spinach will add color and boost the nutrient content of the casserole.
• Dice the turkey ham into bite-sized pieces. Turkey ham is a great source of lean protein.
• Grate the mozzarella cheese if it’s not already pre-grated. Low-fat mozzarella adds a creamy, cheesy flavor while keeping the fat content lower.

3. Mix the Eggs:

• In a medium-sized mixing bowl, crack the 2 whole eggs and add 1 egg white.
• Season with salt and black pepper to taste. Whisk the eggs together until well combined, ensuring a fluffy texture once baked.

4. Assemble the Casserole:

• In your greased baking dish, spread the diced red bell pepper, chopped spinach, and diced turkey ham evenly across the bottom.
• Pour the egg mixture over the vegetables and ham, making sure it’s evenly distributed to bind all the ingredients together.
• Finally, sprinkle the grated mozzarella cheese evenly over the top of the casserole for a gooey, cheesy finish.

5. Bake:

• Place the assembled dish in the preheated oven and bake for 20-25 minutes, or until the eggs are set and the top is lightly golden brown. You can check for doneness by inserting a toothpick into the center; it should come out clean.

6. Serve:

• Allow the casserole to cool for a few minutes before slicing it into individual portions.
• Serve warm and enjoy your high-protein breakfast casserole, either as a standalone dish or paired with a side of toast or a fresh fruit salad.

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Cooking Tips:

• Meal Prep Tip: This casserole is great for meal prep. You can bake it in advance, refrigerate it, and simply reheat a portion in the microwave when you’re ready to eat. It will stay fresh in the fridge for up to 4 days.
• Vegetable Variations: Feel free to switch up the vegetables based on what you have available. Try adding mushrooms, zucchini, or even broccoli for extra texture and flavor.
• Add Spices: For added depth of flavor, you can mix in other spices like smoked paprika or a pinch of chili flakes for a subtle kick.
• Protein Boost: You can add more turkey ham or substitute with diced chicken breast for even more protein.

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Storage:

• Refrigeration: Once the casserole has cooled, you can store any leftovers in an airtight container in the refrigerator for up to 4 days. Reheat individual servings in the microwave for about 1 minute or until warmed through.
• Freezing: To freeze, slice the casserole into portions, wrap each one tightly in plastic wrap, and place them in a freezer-safe bag. This way, you’ll have a quick and healthy breakfast ready to go. Frozen portions can be reheated in the microwave, straight from the freezer, for about 2-3 minutes.

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Nutritional Information (per serving):

• Carbohydrates: 7g
• Protein: 30g
• Total Fat: 17g
• Fiber: 2g
• Calories: 280 kcal

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FAQs:

1. Can I add more vegetables to the casserole?

• Absolutely! This recipe is highly customizable. You can add vegetables like mushrooms, zucchini, kale, or even roasted sweet potatoes for extra flavor, texture, and nutrients.

2. What can I use instead of turkey ham?

• You can substitute the turkey ham with cooked bacon, chicken sausage, or even ground turkey if you prefer. For a vegetarian option, consider adding tofu or more veggies to the filling.

3. How can I make this recipe dairy-free?

• Simply replace the mozzarella with a dairy-free cheese alternative, and you’re all set! You can also omit the cheese entirely and still enjoy a delicious casserole.

4. Can I make this ahead of time?

• Yes! You can bake the casserole ahead of time and store it in the refrigerator. Just reheat individual slices in the microwave or oven before serving.

5. What’s the best way to reheat the casserole?

• The easiest way to reheat your casserole is by microwaving individual slices for about 1 minute or until heated through. If you prefer a crispier texture, you can reheat it in the oven at 350°F (175°C) for about 10 minutes.

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Conclusion:

This High-Protein Breakfast Casserole is the perfect nutritious start to your day. It’s packed with protein from the eggs and turkey ham and provides fiber and vitamins from the red bell pepper and spinach. Whether you’re meal prepping for a busy week or whipping up something quick and delicious for breakfast, this recipe is a go-to favorite. With its easy assembly, minimal ingredients, and customizable nature, it’s an ideal dish for anyone looking for a healthy, satisfying meal. Enjoy the delicious flavors and fuel up with a protein-rich, low-carb breakfast that will keep you energized all morning!