Healthy 4th Of July Breakfast Casserole Recipe

Start your holiday with a 4th Of July Breakfast Casserole Recipe that’s both delicious and healthy. Before the fireworks, cookouts, and summer fun begin, it’s important to fuel up with a nutritious breakfast that will keep everyone energized throughout the day. Breakfast casseroles are the perfect solution—they’re easy to make, can be prepared ahead of time, and are great for serving a crowd. Whether you’re hosting a morning brunch or heading to a potluck, these casseroles offer a satisfying start to your celebration. In this list, you’ll find 15 healthy breakfast casserole recipes with something for everyone, including vegetarian, low-carb, dairy-free, and high-protein options to fit a variety of dietary needs.

4th Of July Breakfast Casserole Recipe

1. Red, White & Blueberry Baked Oatmeal Casserole

Start your 4th of July morning with a patriotic twist! This Red, White & Blueberry Baked Oatmeal Casserole is naturally sweet, filled with fruit, and a wholesome way to kick off the celebration. It’s easy to make ahead and great for both kids and adults.

Ingredients:

• 2 cups rolled oats

• 1 teaspoon baking powder

• 1 teaspoon cinnamon

• 1/4 teaspoon salt

• 2 cups unsweetened almond milk (or milk of choice)

• 1/4 cup maple syrup or honey

• 1 teaspoon vanilla extract

• 1 large egg

• 1/2 cup sliced strawberries (fresh or frozen)

• 1/2 cup blueberries (fresh or frozen)

• 1/4 cup chopped bananas or white peaches (for the “white”)

• Optional: 1/4 cup chopped nuts or coconut flakes for topping

Instructions:

1. Preheat oven to 375°F (190°C) and grease a 9×9-inch baking dish.

2. In a large bowl, mix oats, baking powder, cinnamon, and salt.

3. In a separate bowl, whisk together milk, maple syrup, vanilla, and egg.

4. Combine wet and dry ingredients, then gently fold in the fruits.

5. Pour into the baking dish and bake for 35–40 minutes, or until the top is golden and the center is set.

6. Let it cool slightly before serving. Enjoy warm or chilled!

Nutritional Information (Per Serving – makes 6 servings):

• Calories: 210

• Protein: 6g

• Carbohydrates: 32g

• Fiber: 5g

• Sugar: 10g

• Fat: 6g

• Saturated Fat: 0.5g

2. Turkey Sausage & Spinach Egg Casserole

Packed with lean protein and leafy greens, this Turkey Sausage & Spinach Egg Casserole is a satisfying and healthy way to fuel your 4th of July morning. It’s low in carbs, gluten-free, and perfect for meal prepping or feeding a hungry crowd.

Ingredients:

• 1 lb lean ground turkey sausage

• 1 tablespoon olive oil

• 1 small onion, diced

• 2 cups fresh spinach, chopped

• 8 large eggs

• 1/2 cup unsweetened almond milk (or milk of choice)

• 1/2 teaspoon garlic powder

• 1/2 teaspoon salt

• 1/4 teaspoon black pepper

• 1/2 cup shredded low-fat cheddar cheese (optional)

Instructions:

1. Preheat oven to 375°F (190°C) and grease a 9×13-inch baking dish.

2. In a skillet, heat olive oil over medium heat. Add diced onion and cook until soft, about 3–4 minutes.

3. Add ground turkey sausage and cook until browned, breaking it apart with a spoon.

4. Stir in chopped spinach and cook until wilted. Remove from heat.

5. In a large bowl, whisk together eggs, almond milk, garlic powder, salt, and pepper.

6. Spread the turkey mixture evenly in the baking dish. Pour egg mixture over the top.

7. Sprinkle with cheese if using.

8. Bake for 30–35 minutes, or until the center is set and the edges are golden.

9. Let cool for a few minutes before slicing and serving.

Nutritional Information (Per Serving – makes 8 servings):

• Calories: 190

• Protein: 18g

• Carbohydrates: 3g

• Fiber: 1g

• Sugar: 1g

• Fat: 11g

• Saturated Fat: 3g

3. Sweet Potato, Kale & Feta Casserole

This Sweet Potato, Kale & Feta Casserole is a colorful, nutrient-dense breakfast packed with fiber, antioxidants, and savory flavor. It’s a perfect vegetarian option that’s hearty enough to satisfy everyone at your 4th of July brunch.

Ingredients:

• 2 medium sweet potatoes, peeled and diced

• 1 tablespoon olive oil

• 1 small red onion, finely chopped

• 3 cups fresh kale, stems removed and chopped

• 6 large eggs

• 1/2 cup milk of choice (dairy or plant-based)

• 1/2 teaspoon dried thyme

• 1/2 teaspoon smoked paprika

• Salt and pepper to taste

• 1/2 cup crumbled feta cheese

Instructions:

1. Preheat oven to 375°F (190°C) and lightly grease an 8×8-inch or 9×9-inch baking dish.

2. Toss sweet potatoes with olive oil, spread on a baking sheet, and roast for 20 minutes or until tender.

3. While roasting, sauté onion in a pan over medium heat until soft. Add kale and cook until wilted.

4. In a bowl, whisk together eggs, milk, thyme, paprika, salt, and pepper.

5. Layer roasted sweet potatoes and sautéed kale mixture in the baking dish.

6. Pour egg mixture over the veggies and top with crumbled feta.

7. Bake for 30–35 minutes, or until the center is set. Let it cool for 5 minutes before serving.

Nutritional Information (Per Serving – makes 6 servings):

• Calories: 210

• Protein: 10g

• Carbohydrates: 16g

• Fiber: 3g

• Sugar: 4g

• Fat: 12g

• Saturated Fat: 4g

4. Greek-Inspired Veggie Egg Bake

Bring the fresh, bold flavors of the Mediterranean to your 4th of July breakfast with this Greek-Inspired Veggie Egg Bake. It’s loaded with colorful vegetables, tangy feta cheese, and herbs, making it a light yet satisfying start to your day.

Ingredients:

• 1 tablespoon olive oil

• 1 small red bell pepper, chopped

• 1 small zucchini, chopped

• 1/2 red onion, diced

• 1 cup cherry tomatoes, halved

• 2 cups fresh spinach, roughly chopped

• 8 large eggs

• 1/2 cup milk of choice

• 1/2 teaspoon dried oregano

• 1/2 teaspoon garlic powder

• Salt and pepper to taste

• 1/2 cup crumbled feta cheese

• Optional: chopped fresh parsley or dill for garnish

Instructions:

1. Preheat oven to 375°F (190°C) and grease a 9×9-inch baking dish.

2. In a large skillet, heat olive oil over medium heat. Sauté bell pepper, zucchini, and onion for 5–6 minutes until softened.

3. Add cherry tomatoes and spinach; cook until spinach is wilted.

4. In a mixing bowl, whisk together eggs, milk, oregano, garlic powder, salt, and pepper.

5. Transfer sautéed veggies to the baking dish. Pour the egg mixture over them and top with crumbled feta.

6. Bake for 30–35 minutes or until eggs are fully set and slightly golden.

7. Garnish with fresh herbs if desired and serve warm.

Nutritional Information (Per Serving – makes 6 servings):

• Calories: 195

• Protein: 13g

• Carbohydrates: 7g

• Fiber: 2g

• Sugar: 3g

• Fat: 13g

• Saturated Fat: 4g

5. Cauliflower Crust Breakfast Casserole

If you’re looking for a low-carb, gluten-free option that still delivers big on flavor, this Cauliflower Crust Breakfast Casserole is a must-try. The cauliflower forms a light and crispy base, while the egg and veggie topping keeps things hearty and healthy.

Ingredients:

For the crust:

• 1 medium head cauliflower, grated or pulsed in a food processor (about 3 cups)

• 1 large egg

• 1/4 cup grated Parmesan cheese

• 1/2 teaspoon garlic powder

• Salt and pepper to taste

For the filling:

• 6 large eggs

• 1/2 cup unsweetened almond milk (or milk of choice)

• 1/2 cup chopped bell pepper

• 1/2 cup chopped spinach

• 1/4 cup diced red onion

• 1/2 cup shredded mozzarella or cheddar cheese (optional)

• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C) and line a 9×9-inch baking dish with parchment paper or grease it well.

2. In a bowl, mix cauliflower, egg, Parmesan, garlic powder, salt, and pepper. Press the mixture evenly into the bottom of the baking dish to form a crust.

3. Bake crust for 20 minutes or until golden and slightly crispy.

4. While the crust bakes, whisk together eggs, milk, salt, and pepper. Stir in the chopped vegetables and cheese if using.

5. Pour the filling over the baked crust and return to oven.

6. Bake an additional 25–30 minutes or until the eggs are fully set and lightly golden on top.

7. Cool for a few minutes before slicing and serving.

Nutritional Information (Per Serving – makes 6 servings):

• Calories: 170

• Protein: 11g

• Carbohydrates: 5g

• Fiber: 2g

• Sugar: 2g

• Fat: 11g

• Saturated Fat: 3g

6. Mushroom & Zucchini Egg White Bake

Light, fluffy, and packed with veggies, this Mushroom & Zucchini Egg White Bake is perfect for those looking for a high-protein, low-fat start to their 4th of July. It’s dairy-free, low-calorie, and ideal for a clean, energizing breakfast.

Ingredients:

• 2 teaspoons olive oil

• 1 cup mushrooms, sliced

• 1 medium zucchini, diced

• 1/2 red bell pepper, chopped

• 1/4 cup chopped green onions

• 2 cups liquid egg whites (or whites from about 10 large eggs)

• 1/4 teaspoon garlic powder

• 1/4 teaspoon dried thyme

• Salt and pepper to taste

• Optional: hot sauce or avocado slices for serving

Instructions:

1. Preheat oven to 375°F (190°C) and lightly grease an 8×8-inch baking dish.

2. Heat olive oil in a skillet over medium heat. Add mushrooms and cook until browned, about 5 minutes.

3. Add zucchini, bell pepper, and green onions. Sauté for another 3–4 minutes until tender.

4. In a bowl, whisk together egg whites, garlic powder, thyme, salt, and pepper.

5. Spread sautéed veggies in the baking dish and pour egg whites evenly over the top.

6. Bake for 25–30 minutes, or until the egg whites are fully set.

7. Let cool slightly before slicing. Serve plain or with your favorite toppings.

Nutritional Information (Per Serving – makes 6 servings):

• Calories: 95

• Protein: 12g

• Carbohydrates: 4g

• Fiber: 1g

• Sugar: 2g

• Fat: 3g

• Saturated Fat: 0.5g

7. Vegan Tofu Breakfast Casserole

This Vegan Tofu Breakfast Casserole is a plant-based powerhouse, loaded with protein, veggies, and bold savory flavor. Perfect for dairy-free and egg-free eaters, it’s a filling yet wholesome option for your 4th of July breakfast spread.

Ingredients:

• 1 tablespoon olive oil

• 1/2 red onion, diced

• 1 bell pepper, chopped

• 1 zucchini, chopped

• 1 cup mushrooms, sliced

• 14 oz firm tofu, pressed and crumbled

• 1/4 cup unsweetened plant-based milk

• 2 tablespoons nutritional yeast

• 1/2 teaspoon turmeric

• 1/2 teaspoon garlic powder

• 1/2 teaspoon smoked paprika

• Salt and pepper to taste

• Optional: fresh parsley or chives for garnish

Instructions:

1. Preheat oven to 375°F (190°C) and lightly grease a 9×9-inch baking dish.

2. In a skillet, heat olive oil over medium heat. Add onion, bell pepper, zucchini, and mushrooms. Sauté for 5–6 minutes until soft.

3. In a bowl, combine crumbled tofu, plant milk, nutritional yeast, turmeric, garlic powder, smoked paprika, salt, and pepper. Mix well until creamy and evenly seasoned.

4. Fold the sautéed veggies into the tofu mixture.

5. Spread the mixture into the baking dish and smooth the top.

6. Bake for 30–35 minutes, until firm and slightly golden on top.

7. Cool for a few minutes before slicing. Garnish with fresh herbs if desired.

Nutritional Information (Per Serving – makes 6 servings):

• Calories: 160

• Protein: 11g

• Carbohydrates: 6g

• Fiber: 2g

• Sugar: 2g

• Fat: 10g

• Saturated Fat: 1.5g

8. Broccoli & Cheddar Whole Grain Casserole

This Broccoli & Cheddar Whole Grain Casserole is a comforting, wholesome breakfast that combines fiber-rich grains, fresh veggies, and creamy melted cheese. It’s a hearty vegetarian option that works perfectly for a crowd on the 4th of July.

Ingredients:

• 1 cup cooked quinoa or brown rice

• 1 tablespoon olive oil

• 2 cups fresh broccoli florets, chopped

• 1/2 cup finely chopped onion

• 6 large eggs

• 1/2 cup milk of choice (dairy or non-dairy)

• 1 teaspoon Dijon mustard

• 1/2 teaspoon garlic powder

• Salt and pepper to taste

• 3/4 cup shredded sharp cheddar cheese

• Optional: extra cheese for topping or hot sauce on the side

Instructions:

1. Preheat oven to 375°F (190°C) and grease an 8×8-inch baking dish.

2. In a skillet, heat olive oil and sauté onion and broccoli for 5–6 minutes until softened.

3. In a large bowl, whisk together eggs, milk, Dijon mustard, garlic powder, salt, and pepper.

4. Stir in the cooked grain, sautéed veggies, and cheddar cheese.

5. Pour mixture into the baking dish and spread evenly.

6. Bake for 30–35 minutes, or until golden and set in the center.

7. Cool slightly before slicing and serving.

Nutritional Information (Per Serving – makes 6 servings):

• Calories: 230

• Protein: 13g

• Carbohydrates: 14g

• Fiber: 3g

• Sugar: 2g

• Fat: 14g

• Saturated Fat: 5g

9. Quinoa Breakfast Bake with Berries

Switch things up with this slightly sweet Quinoa Breakfast Bake with Berries, a protein-packed, antioxidant-rich casserole that’s perfect for a lighter 4th of July morning. Naturally gluten-free and customizable, it works great as a brunch centerpiece or healthy grab-and-go slice.

Ingredients:

• 1 cup uncooked quinoa, rinsed

• 2 cups unsweetened almond milk (or milk of choice)

• 2 large eggs

• 1/4 cup maple syrup or honey

• 1 teaspoon vanilla extract

• 1 teaspoon cinnamon

• 1/4 teaspoon salt

• 1 1/2 cups mixed berries (blueberries, raspberries, sliced strawberries)

• Optional: 1/4 cup chopped nuts or seeds for crunch

Instructions:

1. Preheat oven to 375°F (190°C) and grease a 9×9-inch baking dish.

2. In a mixing bowl, whisk together almond milk, eggs, maple syrup, vanilla, cinnamon, and salt.

3. Stir in the rinsed uncooked quinoa and most of the berries (save a few for topping).

4. Pour mixture into the prepared baking dish. Top with remaining berries and nuts/seeds if using.

5. Bake for 45–50 minutes or until the quinoa is cooked and the center is set.

6. Let cool for 10 minutes before slicing. Serve warm or chilled with a spoonful of yogurt or extra berries.

Nutritional Information (Per Serving – makes 6 servings):

• Calories: 210

• Protein: 8g

• Carbohydrates: 28g

• Fiber: 4g

• Sugar: 9g

• Fat: 7g

• Saturated Fat: 0.5g

10. Caprese-Inspired Egg Casserole

Bright, fresh, and bursting with Italian flavor, this Caprese-Inspired Egg Casserole brings together juicy tomatoes, fresh basil, and creamy mozzarella for a protein-rich, low-carb breakfast that feels special—perfect for a 4th of July brunch table.

Ingredients:

• 1 teaspoon olive oil

• 1 cup cherry tomatoes, halved

• 1/2 cup fresh basil leaves, chopped

• 6 large eggs

• 1/2 cup milk of choice (dairy or non-dairy)

• 1 cup shredded mozzarella cheese (or sliced fresh mozzarella)

• Salt and black pepper to taste

• Optional: balsamic glaze for drizzling

Instructions:

1. Preheat oven to 375°F (190°C) and lightly grease a 9×9-inch baking dish.

2. In a bowl, whisk together eggs, milk, salt, and pepper until well combined.

3. Stir in cherry tomatoes, chopped basil, and mozzarella cheese.

4. Pour the mixture into the baking dish and spread evenly.

5. Bake for 25–30 minutes, or until the eggs are fully set and the top is golden.

6. Let cool slightly, then drizzle with balsamic glaze (if using) before slicing and serving.

Nutritional Information (Per Serving – makes 6 servings):

• Calories: 195

• Protein: 13g

• Carbohydrates: 4g

• Fiber: 1g

• Sugar: 2g

• Fat: 13g

• Saturated Fat: 5g

FAQ

1. Can I make these breakfast casseroles ahead of time?

Absolutely! Most of these casseroles can be assembled the night before and baked fresh in the morning. You can also fully bake them, refrigerate, and reheat slices as needed.

2. Are these casseroles freezer-friendly?

Yes! Many of these casseroles freeze well. Let them cool completely, slice into portions, and store in airtight containers or freezer bags for up to 2 months. Reheat in the oven or microwave.

3. How can I make these recipes dairy-free?

Several recipes are already dairy-free, but for others, you can substitute dairy milk with plant-based milk and use vegan cheese alternatives. Coconut milk or almond milk works well for savory bakes.

4. What’s the best way to make these casseroles high in protein?

To boost protein, use extra eggs or egg whites, include lean meats like turkey sausage, or add plant-based proteins like tofu or quinoa. You can also top with Greek yogurt or sprinkle with hemp seeds before serving.